Remember that courage precedes(comes before) confidence. You have to face your fears in order to overcome them. Fear is part of any new situation you find yourself in, any creative risk you take, and all learning experiences. So if you want to live a life with creativity, risk, and growth, facing fear is essential.

OK, that’s all well and good in theory – but what if you try and stretch your confidence, but find yourself in a situation where your anxiety is spiking(increasing) and it feels like it’ll overwhelm you? What if you thought you were ready for the supermarket, but find yourself hyperventilating(rapid breathing, caused by anxiety or fear) in the produce aisle?

First, don’t worry – you’re not alone. Many of Dr. Julie’s patients are experiencing these kinds of flare-ups(when a symptom or problem suddenly gets worse or more intense) when they first step into her office, so one of the first skills she often teaches new patients is a technique called square breathing. It’s an easy-to-learn practice from Dr. Julie’s toolkit that can help you in any situation where anxiety might turn into panic. The best part? You can do it anywhere, and nobody will even know you’re doing it! Here’s how it works:

First, find something square – a window, a picture frame, anything with four corners.

Next, gaze upon the bottom left corner of the square, and count to four as you breathe in, moving your eyes up to the top left corner.

Hold your breath for four seconds, moving your eyes to the top right corner.

Exhale for four seconds as you move your eyes to the bottom right corner.

Hold your breath again for four seconds as you move your eyes back to the bottom left corner.

That’s it. Breathing deeply will calm your anxiety, and following the square will ensure(make sure) you do it long enough for the benefits to kick in(To start to have an effect or to happen). Give it a try(give it a shot) the next time you feel panic starting to build.

📚هایلایت ۶ خلاصه کتاب 

Why Has Nobody Told Me This Before?

✅precede: جلوتر بودن

✅courage: شجاعت

✅confidence : اعتماد به نفس

✅Overcome: غلبه کردن

✅Creative:نوآورانه

✅Growth:رشد

✅Essential :مهم

✅Stretch:بسط دادن

✅Spike:جهش یافتن

✅Hyperventilating :نفس نفس زدن از اضطراب

✅aisle: راهرو

✅Produce aisle:قسمت میوه و سبزیجات فروشگاه ها

✅Step: قدم گذاشتن

✅Square: مربع

✅Corner: گوشه

✅Gaze: خیره شدن

✅Hold: نگه داشتن

✅Ensure: اطمینان حاصل کردن

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