A value rule is part of the moral code by which you live your life, whereas an outcome is more about what you have done. There are some people who believe they are guilty simply because they are alive. Someone who feels guilty but cannot tell you why may be experiencing this kind of guilt. This type of guilt stays with such people throughout life unless they change the way they think about themselves and the world. What is actually happening in your body during hyperventilation is just the opposite of a lack of oxygen. You actually have healthy and normal oxygen levels, but because you are breathing so rapidly, you are expelling carbon dioxide at a rate faster than your body can take it in. This leads to a feeling that you "don't have enough air," so people breathe even more rapidly, which exacerbates the problem. These feelings of being "unable to breathe" are closely related to other symptoms of panic, as we saw above. Choose maturity over ego. Prioritize need over want. Get up earlier instead of sleeping in. Go to bed on time instead of staying up late watching TV. Wash and put away dishes instead of letting them pile up. Clean up regularly instead of letting your room or house become a disaster. Pay your debt and bills instead of buying things you don't need. Take the extra 5 minutes to floss your teeth. Take the extra 30-45 minutes to exercise. Buy groceries and eat at home instead of at McDonald's. Avoid gossip and drama instead of being part of it. Take responsibility instead of blaming.

Ask for help instead of assuming you know it all. Say "no" to dumb choices instead of indulging. Choose maturity. It comes first and pushes you in the right direction. If you've made a mistake, it makes sense to put it right. Try and do something to put the situation right. If you simply feel guilty without taking action you are likely to avoid people, places, and activities that remind you of the guilt you feel. Asking yourself what you actually feel guilty about. Asking yourself if you were to find yourself in exactly the same situation today would you behave any differently? Thinking about the way your core beliefs influence the way you live your life and whether it is possible for anyone to live up to all of those core beliefs all of the time. Remembering bad things happen to good people and good people sometimes do bad things'. <a href='http://intersol.co.uk/What-your-mum-didn-t-tell-you-about-reporting-1563231661.html'>Examining</a> yourthinking style' for examples of the kind of self-defeating thoughts described on page 43. Remembering you are a fallible human being. Among the many misguided endeavors by President Richard Nixon was his creation of "the War on Drugs," he being the first to use that metaphor. Not to be outdone by President Lyndon Johnson's "all-out war on human poverty," Nixon was going to take on drugs. (He had already declared war on cancer.) A combination of prohibiting drug use in the United States and military intervention in other countries, he asserted, would destroy the illegal drug trade. A "control" strategy in spades. The casualties of this "war" have been enormous, and no evidence of its benefits has been demonstrated by any responsible government, including our own. Since President Nixon declared this war, the incarceration rate in the United States has increased by over 400 percent, resulting in the highest national incarceration rate in the world. By 1994, the war led to 1 million Americans being arrested each year for drugs, with about one in four arrests for marijuana possession; more recently marijuana possession has been the charge in half of the arrests in this country.

Many states implemented "three strikes" laws in the 1990s that mandated long sentences for those convicted of a crime three times. Some states instituted minimum mandatory sentences for drug trafficking, a crime often committed by people seeking to fund their addiction. By 2008, 1.5 million Americans were arrested annually for drugs, and one in three of those were incarcerated. Our prisons are filled with people of color; African Americans are sentenced to state prison thirteen times more frequently than people from other ethnic groups, making the war fundamentally racist in its effects. Many years later, John Ehrlichman, Nixon's domestic-policy chief, admitted as much. In a recently published interview that took place in the 1990s, he said: If you are living in one of these situations and are experiencing panic attacks, the two may be linked, and extricating yourself from the situation in which you feel powerless can help relieve anxiety and your panic symptoms. Seeking outside help can be very useful in reasserting control over your life and thereby reducing your anxiety. Therapists can oftentimes help you navigate, leaving unhealthy or abusive relationships, and friends, family, social workers, and others can be helpful in changing jobs and achieving greater financial independence. At the physical level, one common cause of panic attacks is hyperventilation. Many people associate this state with overly rapid breathing. People who are hyperventilating feel as if they cannot get enough oxygen, and so they breathe excessively, taking in very rapid and deep breaths. Not keeping your word means you can't be trusted. You're not reliable. You're not dependable. Your value drops. You're no longer needed as much. It does a lot of damage and makes everyone see you in a negative light. It automatically categorizes you as someone who's full of shit. It's the same when you don't keep your word to yourself and do what you say you're going to do. You need to be able to trust yourself.

You need see yourself as incredibly valuable. You should be the most dependable and reliable person you know. If you tell yourself you will quit doing something, respect yourself enough to quit doing it. Don't find excuses and reasons you're failing to keep your word. Suck it up, go through the pain and discomfort, and stop doing it. If you say you'll be somewhere at a certain time, have your act together enough to be there and on time. Have a contingency plan, factor in unforeseen circumstances, add some buffer time, and be there. No excuses. Keep your word to yourself. You should be extremely disappointed in yourself when you run your mouth and don't follow through. Your word to yourself should be more important than your word to anyone else. If you don't break your word with anyone else, then don't break it with yourself. Realising that if there is something you can do to change the situation for others, then doing so. Not hiding away from the world - it won't make things better, just make you feel worse. Learning to forgive yourself and remembering that forgiveness is a choice Use the Big I, Little i' on page 44 to remind yourself of your positive points and use theResponsibility Pie' on page 46 to help you work out who is responsible for what. It can be hard to change your behaviour, particularly if you have been acting in a certain way for a long time. A cost-benefit analysis' can help you identify the costs and the benefits of behaving in a certain way. <a href='https://www.ted.com/profiles/13819827'>Keep</a> your promises to yourself, stick to your plans, and follow through. <a href='http://ww2.untokosho.com/What-can-you-do-about-keyword-research-right-now--1563298202.html'>Take</a> action when you say you're going to take action. <a href='http://ww2.usunuri.com/301s-and-302s-what-is-best-for-PageRank-and-ranking-signals-1563299402.html'>Stop</a> doing what you say you're going to stop doing. <br /><br /><a href='http://ww2.warabuki.net/When-someone-mentions-SEO-do-you-think-about-search-engine-optimisation--1563302402.html'>Get</a> up when you say you're going to get up. <a href='http://ww2.yakiin.net/Here-s-what-industry-insiders-think-about-blogs-1563306002.html'>Finish</a> what you say you're going to finish. <a href='http://ww2.yangotonaki.com/Assessing-historical-progress-and-how-you-ve-been-helped-by-organic-links-1563308403.html'>Reach</a> the goals you say you're going to reach. <a href='http://ww2.yokinihakarae.com/Make-your-site-easier-to-navigate-by-using-inbound-links-1563309603.html'>Hit</a> the targets you say you're going to hit. <a href='http://ww2.yukigesho.com/Important-ingredients-for-any-web-page-should-include-anchor-text-when-planning-your-SEO-strategy-1563312603.html'>Be</a> the person you say you're going to be. <a href='http://profilebusiness.co.uk/Meet-their-commitments-in-Production-1563318001.html'>Difficulty,</a> discomfort, opinions, time constraints, etc. <a href='http://intersol.co.uk/The-time-you-invest-in-indexed-pages-will-pay-back-with-improved-positioning-1563318061.html'>should</a> not be distractions. <a href='http://newmedianow.co.uk/Is-Design-the-main-function-of-your-business--1563318122.html'>When</a> you give yourself your word, nothing stands in the way of it. <a href='http://saveourschools.co.uk/Things-you-most-likely-didn-t-know-about-static-pages-1563318181.html'>Write</a> out your own cost-benefit sheet, using the model shown below, to work out what is happening. <a href='http://tapassess.co.uk/Invest-in-canonical-URLs-1563318241.html'>You</a> can write down all the benefits of continuing to act the way you are on the right side of the page. <a href='http://pnsegypt.com/Be-alert-for-innovative-competitors-1563318301.html'>Then</a> on the left-hand side of the page you write down all the costs (emotional and practical) of continuing as you are. <a href='http://oxonaa.org.uk/We-ve-reached-a-tipping-point-when-it-comes-to-keyword-density-1563318362.html'>Assertiveness</a> means asking for what you want and saying how you feel, while respecting the needs and rights of others. <a href='http://heatall.co.uk/What-are-some-things-that-you-believe-that-people-haven-t-seen--1563318421.html'>Many</a> people think that being assertive is rather like being in the SAS - you take no prisoners. <a href='http://osoo.co.uk/Carve-out-time-for-concentrating-on-widgets-1563318482.html'>This</a> is not the case. <a href='http://linuxquota.com/Is-Cinnamon-the-best-windows-manager-for-Linux--1563318541.html'>Anyone</a> who thinks this has aggression mixed up with assertion. <a href='http://sitefire.co.uk/Design-search-engine-spiders-Greatness-1563318601.html'>Truly</a> assertive people look for what is called awin-win' situation and take responsibility for their own actions. Becoming more assertive improves the way we can communicate with others. Most colleges and evening institutes are likely to offer short courses on assertiveness, and there is more about assertion in the next section - `Anxiety-Free Actions'. Anxious people are usually passive and are therefore in real need of learning how to become assertive. You understand what I'm saying?