Chapter One

                  Mind

    Cover one side of your nose and breathe through the other side for seven seconds. Then move your hand to the other side of your nose and breathe through the nostril you just covered.  Repeat until you have calmed down.

                   Square Breathing

         When You Start To  Get Scared

    When you are scared, just keep thinking about it because it is impossible to be scared for long periods of time, so just keep thinking about it and it will go away. 

    Fear is a bumpy ride, trust the process.

    Your mind makes you scared for a reason, that reason is to protect you from things that may hurt and/or concern you. 

    Don't let fear take control of you, you can learn to control it. 

                                Mind

"A journey of a thousand miles begins with a single step." -Nathen Chen

"Progress is not always a straight road." -Laura Roberts

"It's always now, it's never then.  We are always here, we are never there." -Josh Weisser

Nothing lasts forever." -Fiona Li-Weisser

"If you can't face your fears, ride them'." -Storm Chaser

"It's not about where you end up, the fun is getting there." -Michael Weisser

"One step at a time, one day at a time, just get through today." -A Long Walk To Water

                             Your Actions 

    If you act like an emotion, you will feel like it.

    If you act like you like something, you will eventually like it. You can convince yourself to like anything.

                                 Anxiety

Pain + Nonacceptance = Suffering

Pain + acceptance = Less suffering

Pain + trying + acceptance = Happiness

                                  Time

 If you focus on what makes you anxious, it will go away in 20 minutes max.

    Slowing down your breath will tell your brain not to be scared anymore, this takes 2 1/2 minutes minimum.

                                 Emojis 

    Every emotion goes away eventually, even when you are happy. Life is full of ups and downs.

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