Happiness is the natural state of everyone. Happiness can be covered up by negative thoughts and experiences, but it is always there, just waiting to be experienced again.

I realize that much of my unhappiness is the result of my own doing. I occasionally think negatively or focus on my challenges too much. When I remember that feeling happy is 100% natural, I can experience happiness again.

I am happy most of the time. In fact, I am the happiest person I know. I experience happiness on a regular basis and enjoy my life greatly. I am a fortunate person to have so much happiness in my life.

I allow myself to be happy, even when the circumstances in my life are challenging. I am becoming better at feeling happy regardless of what is going on in my life. Happiness is my primary state of being.

Today, I am opting to feel happy all day long. I am rejecting all negative emotions and allowing myself to have a great day. Happiness is totally natural to me.

Self-Reflection Questions:

1. What is my primary emotion on an average day? What would happen if happiness became my primary emotion?
2. When have I been the happiest in my life? Why?
3. What could I do to be happier on a regular basis? What could I choose to believe that would make me happier?

Some people feel more fear and self-doubt than others. And, some are better at overcoming these emotions than others.

Regardless of where you fall on the fear/self-doubt spectrum, there are many things you can do to rise above these emotions.

Conquer your fear and self-doubt with this process:

1. Identify what you’re actually afraid of. What do you really fear? Most of us don’t have to worry about being eaten by tigers. Our lives are rarely in danger. The most common fears in a modern society are failure and making a fool out of one’s self. Of course, there are others.
   
   
   1. If you want to start a business, but can’t seem to get started, what is your real concern?
      
      
   1. Maybe you want to ask out a coworker on a date. What is the real fear? They certainly aren’t going to hit you over the head with a rock.
      
      
   1. Be aware of your actual fear, and then you’ll have a chance of addressing it.
      
      
2. Find situations related to your fear that are only mildly uncomfortable. Perhaps you have a fear of public speaking. What could you do that’s similar, but less terrifying? You could:
   
   
   1. Give a speech to a group of friends
   1. Start conversations with strangers
   1. Visualize yourself giving a speech
   1. Do more group activities and speak up more
      
      
   1. If you’re afraid of heights, you could start by looking down over a 2nd floor balcony and slowly work your way up to greater heights.
      
      
3. Take action. Thinking creates and magnifies fear. Taking action lessens fear. One of the best ways to get over fear is to immediately take action before you have a chance to talk yourself out of it.
   
   
   1. Most people would be more successful, happier, and less afraid if they thought less and did more.
      
      
4. Visualize yourself being unafraid. Imagine you have a twin that’s similar to you, but different in other ways. If you could build the perfect twin, what would they be like? What skills, beliefs, and attitudes would they have? How would they handle the situation that creates fear in you?
   
   
   1. Allow yourself to become that twin.
      
      
5. Give yourself small successes. Set yourself up to win. Make the game so easy that you can’t fail. As you gain confidence, up the stakes a little. Get used to being successful in the situations that cause you to feel fear.
   
   
   1. If the thought of making 100 cold calls a day makes you break out in a cold sweat, give yourself the goal of making just one cold call. The next day, you can do three.
      
      
   1. Show yourself that you can do it. Show yourself that nothing bad is going to happen to you.
      
      
6. Be realistic. What is the worst consequence you are likely to endure if the thing you fear comes true? It’s probably not anything you can’t handle!
   
   
   1. What happens if the publisher rejects your book? What if your speech doesn’t go well? What’s actually going to happen to you? Will you still be safe? Will your family still love you?
      
      
7. Get help. Whether you need some help from a friend or a professional, there’s no shame in getting help. You would get help if your car’s engine blew up. You’d get help if you had a broken leg. Get the help you need to deal with your fears.
   
   

How much do you allow fear and self-doubt to rule your life? Imagine what your life would be like if you could overcome all of your fears and self-doubt.

Most people avoid the actions that trigger these uncomfortable feelings. You can do better. You can act in the face of these emotions and live your life to the fullest.

Rate the following areas according to frequency:

3 = I do this frequently

2 = I do this occasionally

1 = I rarely do this

0 = I never do this

___      Eat healthy meals regularly (breakfast, lunch, and dinner)

___      Engage in physical activity such as: dancing, swimming, walking, running, playing sports,

            going to the gym, pilates, or some other physical activity that is enjoyable

___      Get 7-8 hours of quality sleep each night

___      Take regular vacations, including day trips and mini-vacations

___      Get regular medical care and attention for the purpose of prevention

___      Make time for solitude and self-reflection

___      Read self-development and self-help literature

___      Demonstrate a healthy ability to say “no” to requests of others

___      Communicate personal wants and needs clearly and with confidence

___      Give and receive compliments with ease

___      Express feelings freely (laugh, cry, get angry, be sad, etc.)

___      Participate in professional projects and tasks that are exciting and rewarding

(Adapted from National Alliance on Mental Illness Self-Care Inventory)

Scoring

Calculate your Self-Care Assessment Score by adding each rating.

• 28-36 – You are doing a great job at self-care – keep it up.
• 18-27 – You seem to be neglecting some important aspect of self-care – let’s talk.
• 17 and below – You are in serious need for self-care – let’s work together.