Boost Your Mood - Sixteen Simple Ways To Feel Uplifted _ Peacefulmindbody

We all have days when we feel low or gloomy. But it doesn't mean that you have to stay in this state throughout the day. Being sad is just the emotional state and you don't need to allow it to dominate your life. You have heard this many times that happiness is a choice , you have the power to focus on things which you don't like about your life or to focus on good stuff in your life , believe it or not we all have something good in our lives ,its never all black or all white.


Human mind is hard-wired to focus on negative aspects of life in order to fix it , it can easily forget the blessings in life but this can do more harm than good. There are many things which are beyond human control. You can break this habit by deliberately doing activities you enjoy and choose to focus on positive aspects of life. This will not lessen the challenges of life but it will surely make you feel more empowered, you can deal with your issues with positive mind-set. Following are certain habits which can boost your mood


1- Stand straight and tall, let your shoulders drop down and backward and your back maintaining the natural s-shaped curve. When we are feeling sad we slouch a little bit, our heads hang down and shoulders move forward. Our minds and body are linked so when you stand tall your mind gets signal that you are happy and confident and soon you will feel sudden boost in mood.


2- keep a pet , studies shows that people who pet an animal are more open and compassionate towards others . Furry animals like cats and dogs can decrease the depressive symptoms and uplift your mood.


3-Inhale a calming scent like that of  lavender oil or whatever makes you feel calm and relax. You can take a warm bath with few drops of lavender oil.


4- Exercise or go for a long walk in a park or along the beach , stay connected with nature. It has a powerful affect on your mood and enables you to relax.


5- Have your favourite meal, I am not saying to start binge eating but eating your favourite food can instantly make you feel good. Be careful not to over do it as it can make you feel addicted to that particular food ,having it once in a while is fine to cheer you up.


6- Talk to an old friend , reminiscing good old memories make you feel you have enjoyed your life. Its always good to reconnect with your old buddies.


7- Help someone in need, by helping others we bring peace to ourselves .Do some act of kindness it can be anything , buying a meal for a hungry person, give some of your excess stuff in charity, help an old person to cross the road or give your seat to elderly person in a bus.


8- Count your blessings. Make a list of all the things you are grateful for. Show gratitude by sending a thank you letter or e-mail to someone who has helped you. Being grateful surely makes you feel happy and peaceful.


9- Pursue your passion. Start doing things which you enjoy as a hobby like painting, singing, gardening etc. Stay in touch with your creative side. Don't wait for the ideal time, set aside some hours from your schedule for yourself ,for your well-being.


10- Smile or laugh often, watch a funny video, read some hilarious jokes or go for a comedy movie, allow yourself to laugh and enjoy like a child.


11- Buy flowers. Keep flowers at your work place or home. They make you feel refreshed and happy.


12- Do something new. You can change your hairstyle , dress up differently, change setting of your room or plant a new tress. People get bored of the same routine ,any good change can uplift your mood.


13- Seasonal changes in the amount of daylight affect your brain, lowering serotonin ( happy hormone), make sure you are having enough exposure to daylight .


14- Eat more fish, evidence says that omega -3 fatty acids ( found in fatty fish such as tuna, sardines, salmon, herring) may help ease depressive symptoms. Add vitamin C rich fruits like oranges, strawberries ,grape fruit in your diet, they help to produce endorphins which makes you feel good.


15- Drink green tea. Polyphenols which give green tea its bitter taste are powerful anti-oxidant. Recent research has shown that polyphenols may help maintain positive mood states.


16- Keep yourself well hydrated. Not drinking enough water can make you cranky, just a small change in state of hydration is enough to affect mood, ability to concentrate.


Theses simple habits can add peace and happiness in your life , boost your mood and beat depressive symptoms.

                                   Research has shown that the best way to be happy
                                   is to make each day happy.
                                                                             ...Deepak Chopra

High Blood Glucose Levels - What you need to know about diabetes _ Peacefulmindbody

 

In order to have better control of your blood glucose  (blood sugar) you need to know about diabetes mellitus. Diabetes mellitus is a disorder of endocrine ( hormone) system, occurs when blood glucose levels stays consistently above normal in the body. In this condition body is unable to properly store or use glucose.


You get glucose in blood from the food you eat and it is also made in your muscles and liver. Insulin is a hormone made by the pancreas which helps glucose to enter cells of the body. If pancreas is not making enough insulin or insulin is not functioning properly then glucose starts building up in the blood ,unable to enter the cells, rising blood glucose levels resulting in pre-diabetes or diabetes.


When glucose builds up in the blood instead of going into cells, it can cause two problems.
-Your cells may get starved for energy
-Overtime, high blood glucose levels may affect your eyes, kidneys, heart and nerves. It can even lead to lower limb amputation.
But keeping blood glucose on target can help prevent or delay problems


According to National Diabetes Statistics Report 2014
Diagnosed and undiagnosed diabetes in the United States

TOTAL: 29.1 million people or 9.3% of the population have diabetes. That's about 1 out of every 11 people have diabetes.

DIAGNOSED: 21.0 million people

UN DIAGNOSED: 8.1 million people with diabetes are undiagnosed. 1 out of 4 do not know they have diabetes.


TYPES OF DIABETES:

They are of three types

*Type 1 Diabetes
  
*Type 2 Diabetes

* Gestational Diabetes


TYPE 1 DIABETES:


It is also called Juvenile diabetes or insulin dependent diabetes. It occurs mostly in children and young adults. In this type of diabetes body's immune system attack and destroy pancreas (insulin producing cells), resulting in decreased or no production of insulin. About 5-10% of people with diabetes have type 1 diabetes.


TYPE 2 DIABETES :


It is also called adult onset diabetes or non insulin dependent diabetes.In this type of diabetes there is insulin resistance, a condition in which cells fail to respond to insulin properly. As the disease progresses a lack of insulin may also develop. It is the most common type of diabetes.


GESTATIONAL DIABETES:


It occurs when a pregnant women without previous history of diabetes develop a high blood glucose level. It usually subsides at the end of pregnancy, but such women are at higher risk to develop diabetes later in life.


Who are at risk of developing type 2 diabetes?  Since it is the most common type , one should know about the risk factors. There is a combination of factors which can lead to insulin resistance , the leading factors are genetic susceptibility, being overweight and physical inactivity.Other risk factors are high risk race/ethnicity, women who delivered baby >9 Ibs or were diagnosed with gestational diabetes, hypertension (blood pressure greater than or equal to 140/90 mmHg or patient is on therapy), high blood cholesterol levels (triglycerides greater than or equal to 250 mg/dL or HDL less than 35), pre-diabetes.


What is Pre-diabetes? It is a condition in which blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. People with pre-diabetes are at risk for developing type 2 diabetes, but moderate physical activity and weight loss can help them to delay or prevent type 2 diabetes.


SIGNS & SYMPTOMS OF TYPE 2 DIABETES:


Increased thirst (polydipsia)
Increased hunger (polyphagia)
Increased urination (polyuria)
Dry mouth
Unexplained weight loss
Feeling tired and weak
Blurring of vision
Recurrent infections
Delayed healing of wounds
Numbness of hands and feet
Itching of the skin
Male sexual dysfunction


CRITERIA FOR DIABETES DIAGNOSIS:
According to American Diabetes Association following four options are the criteria for diagnosis of diabetes.

A1C :   greater than or equal to 6.5%

Fasting Blood Glucose :  greater than or equal to 126 mg/dL ( 7.0 mmol/L)
Two readings of fasting blood glucose greater than or equal to 126 mg/dL is considered diagnostic for diabetes

2-hr blood glucose greater than or equal to 200 mg/dL ( 11.1 mmol/L) during OGTT
OGTT (oral glucose tolerance test) is performed as described by WHO, using glucose load containing the 75g of anhydrous glucose dissolved in water

Random Blood Glucose : greater than or equal to 200 mg/dL (11.1 mmol/L)


Categories of Pre-diabetes:

 A person having fasting blood glucose between 100- 125 mg/dL
                                                  OR
A person having 2-hr blood glucose in 75g OGTT , 140-199 mg/dL
                                                  OR
                                       A1C  5.7%-6.4%


Who should be tested ?
Type 2 diabetes testing should be done in all adults who are overweight or obese (BMI greater than or equal to 25 or greater than or equal to 23 in Asian American) or who have one or more than one diabetes risk factor.


TARGET RANGE OF BLOOD GLUCOSE FOR DIABETICS:


American Diabetes Association suggests the following targets for most non pregnant adults with diabetes
A1C  7%
Blood glucose before meal should be between 80-130 mg/dL
Blood glucose 1-2 hrs after beginning of meal should be less than 180 mg/dL

What is hypoglycemia? Hypoglycemia is a condition characterized by abnormally low blood glucose levels, usually below 70 mg/dL. Common signs and symptoms of hypoglycemia includes nervousness, anxiety, chills,sweating, confusion ,dizziness, nausea, sleepiness, fast heart beat, weakness, headache, fits, unconsciousness. If you are having any of the above mentioned signs and symptoms , get your blood glucose checked immediately.If hypoglycemia present take 15-20 gms of glucose or simple carbohydrates ( 1 tablespoon of sugar, honey or corn syrup or half cup of juice), recheck your blood glucose after 15 minutes. If hypoglycemia continues , take another 15-20 gms of glucose. If left untreated hypoglycemia can lead to fits and unconsciousness (coma)


MANAGEMENT OF DIABETES :


It can be managed through diet, exercise and medicines according to American Diabetes Association


EATING HEALTHY:


Many people think that having diabetes means you can't eat your favourite foods. You can still eat the food you like ,its the amount that counts. Ask for a referral to a dietitian, so together you can design a meal plan that can help you reach your goals. These steps can help you manage your diabetes.

Count Carbohydrates : carbohydrates ( bread, rice, crackers, juice, milk, yogurt, potatoes, corn, peas, sweets)  raise your blood glucose levels the most. Keep the amount of carbohydrate in your meal about the same from day to day to help you reach your blood glucose targets.

Choose food low in saturated fats : food high in saturated fats include meat, butter, whole milk, cream, cheese, many baked goods, palm and coconut oil.

Lower portion sizes: cutting back on food portions at meals and snacks can help with weight loss.

Eat more fibre: eat more high fibre food such as fruits ,vegetables, dried beans, oatmeal ,whole grain bread and cereals.


PHYSICAL ACTIVITY:


Being active throughout the day
Examples: Gardening, taking the stairs instead of elevators. Work up to about 30 minutes each day.

Aerobic exercise
Examples: Brisk walking, dancing, rowing, swimming or riding a bicycle. Get up and move every 90 minutes if you sit for long periods of time.

Strength training:
example: Lifting light weights a few times a week.


MEDICINES:


Some people can manage their diabetes with diet and exercise while others may need to take pills or insulin. Commonly prescribed drugs for diabetes type 2 include metformin ,generally it is the first medicine prescribed for type 2 diabetes, sulphonylureas, meglitinides, thiazolidinediones, DPP-4 inhibitors, GLP-1 receptor agonist, SGLT2 inhibitors, insulin therapy. 


The purpose of this article is to provide awareness and to improve lives of people affected by this disease. By having knowledge about your condition you can manage it more effectively and prevent or delay serious complications.

Understanding and Controlling Your blood Pressure _ Peacefulmindbody

Hypertension or increase in blood pressure is one of the leading cause of death around the world. It is considered as a silent killer, patients having high blood pressure are usually unaware of their condition because mostly there are no specific symptoms experience by the patients.


 Blood pressure is measured as systolic and diastolic blood pressure. Systolic blood pressure is the pressure exerted by the blood against wall of arteries when heart muscles contract, whereas diastolic blood pressure is pressure exerted by the blood against wall of arteries when heart muscles relax. As a person ages his blood vessels start losing elasticity and become rigid ,these rigid blood vessels are unable to dilate in accordance with the increase flow of blood which results in building up of pressure.


* (The purpose of this post is general awareness about the condition, this is not a substitute for medical treatment, in case of any health concern do not self-medicate but consult your doctor )


CLASSIFICATION OF BLOOD PRESSURE :
(For adults age18 and older)


Classification is based on average of two or more properly measured blood pressure readings taken on several occasions.


Normal blood pressure:

Systolic blood pressure less than120 mmHg
Diastolic blood pressure less than 80 mmHg


Pre-hypertension:

Systolic blood pressure : 120-139mmHg
Diastolic blood pressure : 80-89mmHg


Stage 1 Hypertension :

Systolic blood pressure : 140-159mmHg
Diastolic blood pressure : 90-99mmHg


Stage 2 Hypertension:

Systolic blood pressure equals to or greater than 160mmHg
Diastolic blood pressure equals to or greater than 100mmHg.

Patients with pre-hypertension are at increased risk for progression to hypertension.
Higher the blood pressure ,greater are the chances of heart attack, heart failure, stroke and kidney diseases.


TYPES OF HYPERTENSION:


1. Essential Hypertension ( without any specific cause)

2.Secondary Hypertension ( due to underlying cause)

Although in majority of patients, hypertension is essential but there are certain features that may lead to suspicion of an underlying cause i.e secondary hypertension. Factors that increase suspicion of secondary hypertension are following

* Young patient , age < 40 years
* Rapid onset of hypertension
* Resistant hypertension that is unresponsive to pharmacological therapy (i.e antihypertensive medication)

If secondary cause is suspected then presence of specific symptoms may suggest particular cause.


CAUSES OF SECONDARY HYPERTENSION:


Swelling and hypertension in a pregnant patient may suggest pre-eclampsia( condition during which blood pressure rises during pregnancy)

Swelling ,hypertension and a foamy urine in a non-pregnant patient may suggest nephrotic syndrome.

Hypertension along with history of renal impairment may be due to chronic kidney disease.

Hypertension with kidney stones raise possibility of hyperparathyroid.

Family history of polycystic kidney disease or intracranial aneurysm or sub-arachnoid hemorrhage in young patient with hypertension may suggest polycystic kidney disease.

Hypertension with sweating, palpitations and panic attack may be due to phaeochromocytoma.

Hypertension with weight gain, hirsutism and easy bruising may suggest Cushing syndrome.

Hypertension with heat intolerance, palpitations and weight loss increases possibility of hyperthyroid.

Use of oral contraceptive pills, steroids or alcohol excess can raise blood pressure.

Hypertension with excessive day time sleepiness in obese patient with history of loud snoring indicates obstructive sleep apnea.

Hypertension can be secondary to coarctation of aorta ( i.e narrowing of largest artery of the body)

Check with your doctor if you find any of the above mentioned symptoms along with hypertension for further workup.


EVALUATION OF PATIENT:


Evaluation of patient with documented hypertension has three objectives

1. To assess life style and identify other cardiovascular risk factors or concomitant disorders that may affect prognosis and guide treatment.

2.To reveal identifiable causes of high blood pressure.

3.To assess presence or absence of target organ damage. Now what is target organ damage? It is explained in the next section.

Hypertension is a major risk factor for cardiovascular diseases.


TARGET ORGAN DAMAGE:


High blood pressure produces harmful effects on vital organs like heart, kidneys, brain etc.

On Heart
Hypertension causes increase in size of heart, angina, heart attack,  (myocardial infarction) heart failure.

On brain
Stroke or transient ischemic attack.

On kidneys
Chronic kidney disease.

On Arteries
Peripheral arterial disease

On Retina
Retinopathy

ROUTINE LABORATORY TESTS :
(Recommended before initiating therapy)
*ECG

*Urine analysis

*Blood glucose

*Hematocrit

*Serum potassium and creatinine

*Lipid profile


MANAGEMENT:


Pre-hypertension:
pre-hypertensive patients require life style modification. No antihypertensive drug indicated.

Stage 1 hypertension:
Patients with stage 1 hypertension require life style modification plus antihypertensive drug.

Stage 2 hypertension:
Patients with stage 2 hypertension require life style modification plus two-drug combination antihypertensive therapy.


LIFE STYLE MODIFICATION TO MANAGE HYPERTENSION :


weight reduction:
Maintain normal body weight ( body mass index 18.5-24.9 kg/m2)

Adopt DASH (dietary approaches to stop hypertension) eating plan:
Consume a diet rich in fruits, vegetables like tomatoes, carrots ,green vegetables. Eat high fibre diet ,whole grains, brown rice, brown bread. Food rich in potassium, calcium ,magnesium helps to reduce blood pressure. Avoid trans fat, found in processed foods as crackers, baked and fried items. Avoid saturated fat, found in meat, butter, cheese, whole milk, eggs.

Dietary sodium reduction:
Reduce dietary sodium intake to no more than 100 mmol/day.

Physical activity:
Engage in regular aerobic physical activity such as brisk walking ( at least 30 min per day, most days of the week)

For overall cardiovascular risk reduction ,stop smoking and limit alcohol consumption.


ANTI-HYPERTENSIVE DRUG THERAPY:


Commonly prescribed anti-hypertensive drugs are
Angiotensin converting enzyme inhibitor ( ACE I), Angiotensin receptor blocker (ARB), beta-blocker, calcium channel blocker, thiazide type diuretic.
For hypertensive women who become pregnant , methyl dopa, beta blocker are preferred medication . ACE I and ARB should not be used in those who are pregnant or likely to become pregnant.


FOLLOW UP AND MONITORING:


People with normal blood pressure require follow up 2 yearly
People with pre-hypertension require follow up yearly
Those with hypertension ,once antihypertensive drug therapy is started ,patient should return for follow up and adjustment of medication at approximately monthly intervals until goal blood pressure is reached . More frequent visits will be necessary for patient with stage 2 hypertension or with complicating co-morbids conditions.
Once goal blood pressure is achieved, follow up can usually be at 3-6 months interval.

According to Joint National Committee (JNC) guidelines 8 :

For younger patients, age < 60 years, drug therapy should be considered for diastolic blood pressure greater than or equal to 90mmHg or systolic blood pressure of greater than or equal to 140mmHg. The goal blood pressure is less than 140/90mmHg


For older patients, age greater than or equal to 60 years, drug therapy should be considered for diastolic blood pressure of greater than or equal to 90mmHg or systolic blood pressure of greater than or equal to 150mmHg. The goal is less than 150/90mmHg.


For hypertensive patients with diabetes or chronic kidney disease, drug therapy should be initiated at 140/90mmHg, goal blood pressure is less than 140/90mmHg.


You can have better control of your blood pressure by becoming aware of the causes, symptoms, stages of hypertension and management. Make healthy living a priority ,then you can prevent or manage hypertension effectively.

Seven Proven Strategies to Overcome Fears and Increase Confidence _ Peacefulmindbody

We all have fears, fear of uncertainty, fear of failure, fear of rejection, fear of pain, fear of not being loved by others. Most of these fears are mind made illusions ,they are not real but have the power to keep you stuck, holding you back from living a life you desire. They keep you from growing and fulfilling your dreams. They can shake your self-confidence by giving room to self-doubt. By listening to your inner critic non-stop chatter you increases your anxiety and get trapped in worrying habit. The more you dwell on the negative messages from your mind the more you start believing them, which in turn makes you more fearful, incapable of taking actions. your fears are telling you stories and within no time you find yourself doubting your talents and capabilities, you feel paralysed and stuck.


To break this detrimental cycle of  unwanted thoughts , you need to take a step forward ,realizing that you don't need to believe each of your thought, it might feel uncomfortable to confront your fears but discomfort gives birth to personal growth.


                                         To escape fear , you have to go through it,
                                         not around.
                                                           ....Richie Norton



GET OUT OF YOUR COMFORT ZONE:


                                       You can choose courage or you can choose
                                        comfort , but you can't have both.
                                                                                              ....Brene Brown


I know it seems scary to face something which you are trying so hard to avoid, you procrastinate things ,you give yourself excuses, you have multiple reasons of not moving forward and pursuing your goals. As soon as you try to step out of your comfort zone, a wall of insecurities and vulnerabilities block your path, you start doubting your talents and abilities, you second-guessing your strengths. Now lets face the truth ,if you believe your mind's negative self-fulfilling prophecy ,if you step back and resists discomfort of uncertainty ,you will not be able to live your desired life, no one else can push you out of your comfort zone, only you have the power to nip your fears in the bud as soon as they start surfacing. Its natural to feel vulnerable and fearful when you are going to try something new but never let that fear hinders your journey as courage is not the absence of fear but the willingness to proceed inspite of fear.

To increase self-confidence and overcome fears you need to be persistent, its a life long journey ,you can't become confident overnight, so set little goals, do one thing everyday that scares you, these small steps add up to build your confidence. After overcoming your fears you feel sudden boost in your confidence.


                                         The way to develop self-confidence is to do
                                         the thing you fear.
                                                                       ....William Jennings Bryan



TAKE FAILURE AS A STEPPING STONE TOWARDS SUCCESS:



If you are one among those who have a tendency to take failures to heart, if you fear committing mistakes, if you can't stop your inner critic whenever you lose, then I feel compelled to tell you that this attitude of yours is the biggest reason you feel stuck.


                                       
                                         Confidence comes not from always being right 
                                         but from not fearing to be wrong.
                                                                                                ....Peter T. Mcintyre



Failure does not show your inadequacy, inaction does. If you are putting your efforts ,doing your best and even then don't get the expected outcome, there is nothing to fix, you can always learn from your experience, make necessary changes and do differently next time. But if you are not trying something out of fear of failure then it is something need to be fixed, ask yourself a few questions, why are you so harsh on yourself ? Why are you finding it difficult to accept your mistakes? Why are you not accepting yourself as human, and its natural for humans to fail before getting successful? Failures are nothing more than a feedback about your performance, they are the stepping stone towards success. Next time when you encounter failure, accept it as a necessary step towards your destination so you may get comfortable with failure, don't feel discouraged.
Don't let your fear of failure stop you from growing. Keep going, continue your journey inspite of all the setbacks and failures, they are there to teach you something.



BE A BETTER VERSION OF YOURSELF:



If you are constantly comparing yourself to others , you are going to fall in a trap of self-pity ,you can't be your best in everything you do, there are people who are doing better than you and of course there are many who are not doing as good as you are. The moment you start comparing yourself to others is the moment you lose confidence in yourself. By comparing your achievements with others you are building up an unnecessary pressure upon yourself ,you will think low of yourself, underestimate your capabilities so if you want to move forward just try to be a better version of yourself , don't do anything to be better than others but to be better than your previous self.
Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't.



PURSUE YOUR PASSION:



There must be something you are passionate about or if you are not sure just notice what makes you happy and satisfied ,find a hobby or get creative. By following your passion you are showing the world your unique side, you are born to stand out don't try to blend in. Listen to your heart, make your own pathway, let yourself shine with your inborn talents. You will thank your future self for allowing yourself to take actions towards your desired life. In the end we only regret chances we didn't take. Replace fear of unknown with curiosity, don't expect validation from others ,do what you feel is right for you.



                                          Thinking will not overcome fear but action will
                                                                                                  ...M. Clement Stone



RECALL PAST ACCOMPLISHMENTS:



Its easy to get in the turmoil when life gets rough, when you are about to give up, have a look at your past achievements, how you faced the challenges, how you got fruitful results of your struggles, what you have learned from your experiences which helped you to be a better person you are today.
You did your best in the past, managed to overcome your fears and you can do it now also, you need a little bit of self reassurance. Keep a reality check , how many times you actually failed when you were anticipating failure. What's the worst that could happen? How did you handle the worst case scenario in the past ? Be prepared for the worst but hope for the best.



DON'T WORRY ABOUT WHAT OTHERS THINK OF YOU:



Its not necessary to know what others think of you but what you think of yourself, don't worry about the judgement of others and don't judge yourself either , never stop from taking actions because of the fear of what might people say. Inaction gives rise to fears and doubts ,action will boost your confidence. If you know who you are, what you are doing, why you are doing then criticism and judgement from outside don't matter much. You don't need approval of others in every thing you do.
There is a possibility that people may not be judging you as much as you are expecting them, they are surrounded with their own life issues ,mostly it is us who are judging ourselves and then projecting it onto others.



                                          You wouldn't worry so much about what others
                                           think of you if you realized how seldom they do.
                                                                                      ...Eleanor Roosevelt



MAKE A LIST OF FIVE THINGS YOU LOVE ABOUT YOURSELF:



Take some time and make a list of five things you appreciate about yourself, you will be surprised to find out there is a lot to be grateful for. We often fail to focus on what we possess because we are too busy trying to get what we lack. We struggle to get what others are enjoying negating the fact that we are already having things to love and enjoy in our life. Its easy to get distracted by the achievements of others and its hard to acknowledge our own qualities when we are so much obsessed by the things which we are lacking. Take a break from your busy life, get out of your ungrateful mind, revisit your true self with a positive mind set then and only then you will be able to show gratitude for the blessings you have. You feel you have something to offer to the world. This is a sure way to boost your confidence instantly, you will not only feel confident but act confident also.


Don't let your fears of what could happen make nothing happen. Its okay to be scared but don't let this fear stopping you from living your life to the fullest, being afraid means you are about to do something courageous. Now what's your strategy to overcome fears? How will your make these tips part of your life? Start working today on your fears and live your life without regrets. All the best!


                             
                                   Do the thing you fear most and the death of
                                   fear is certain.
                                                           ...Mark Twain