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Whether you have intermittent bouts of stress, anxiety and depression or it’s a chronic problem, you can change. When you adopt positive habits, they can have a powerful effect on many areas of your life. Let’s take a look at three habits you can adopt today to ease stress, anxiety and depression.

#1 Move your body. Our bodies were not meant to be stationary, sitting on the couch or at a desk all day long. Your body was designed to move. When you move your body you release hormones and activate systems that keep you both physically and mentally/emotionally healthy.

Movement helps not only alleviate stress and anxiety, it helps your body manage it better. It can be compared to vitamin C or zinc for avoiding or reducing the symptoms of the common cold. Movement helps you reduce the symptoms or avoid, stress, depression and anxiety.

What do we mean by movement? Just that, walk, dance, swim, run, do yoga or stretch. It doesn’t matter so much what you do. What matters is that you move your body. A common rule of thumb is to take 10,000 steps a day and/or exercise for 30 minutes.

Moderate exercise is often the easiest to adapt into your current lifestyle. You can walk for 30 minutes, do yoga, jog, swim, dance, and box – whatever you desire. Find something you enjoy and get your amazing body moving like it was designed to.

#2 Quiet your mind. Meditation is the simplest way to quiet your mind. And the wonderful thing about meditation is that there is no right or wrong way to do it. You can walk and meditate. You can sit and meditate.

You can focus on your breathing. You can visualize a scene that makes you feel relaxed. The goal is to simply quiet your mind. To learn to clear away unconscious thoughts. Once you can learn how to control your thoughts and quiet your mind, you can instantly have a better reaction to stress and anxiety. It changes your mindset.

How long should you quiet your mind? When creating a new habit, it’s best to start small. Create a habit you absolutely know you can stick to. Start with 5 minutes of meditation. Add it to the beginning or end of your day, whichever is easiest.

#3 Fuel your body. Your body needs a variety of nutrients and vitamins to help it run optimally. When you fuel your body well, you’re better able to manage stress and you’re simply going to feel better. Depression and anxiety don’t stand a chance. When you put harmful things into your body like too much alcohol, caffeine, sugar and nicotine then your body becomes stressed and it cannot manage the things life throws at you.

Take a multi-vitamin. Cut back on alcohol, caffeine and sugar. And add a serving of fruits or veggies to each meal and snack. This is an easy way to make sure you’re giving your body the nutrients it needs to function well.

Experts say that it takes three weeks to adopt a new habit. These three stress, anxiety and depression reducing habits are simple to adopt. The tough part is committing to them for those first three weeks. You can do it! Your body and your future are depending on you.


A Simple Process to Transform Your Life

Changing your life is possible. It only requires a few key ingredients: a plan, patience, and a willingness to step outside your comfort zone. If you’ve really struggled with life, it can be helpful to start small. Achieving a few small successes will give you the confidence to move forward with larger changes.

Follow this process to transform your life into the one you truly want to live:

1. Choose the thing that will have the greatest impact. Examine your life and think about every change you would like to make. Then put the list in order from the most desirable change to least.

* Now, start at the top and look down the list; stop at the first thing you can change in a relatively short period.

2. Set a goal. What could you achieve in 8-12 weeks around the topic you identified in step #1? Be bold; you’re far more capable than you think!

* Write out specifically what you intend to accomplish, such as, “On or before July 15th, I will have increased my income to $6,000 a month by finding a part-time job.”

3. Reflect on what has stopped you. Something has stopped you so far; figure out what that something is. Is it a lack of knowledge of how to do it? Is it fear? Capability is rarely the problem; most likely, you’ll find that fear or doubt is at the root of what has prevented you from aggressively taking action.

4. Address the issues in Step #3. Whatever has been stopping you up to this point isn’t going to go away on its own. Come up with a plan to eliminate the challenge. Including simple tools like meditation can boost your success in overcoming these challenges.

* A good test is to think about what you’ll have to go through to achieve your goal; if you feel anything but positive and excited, you have some work to do. This is feedback from your unconscious, so don’t ignore it – use it. It’s a gift.

5. Review your goal daily (at least). Continuing to reinforce your goal will maintain its priority in your mind. Look at it every day and read it aloud. Imagine accomplishing your goal. The tougher the goal, the more frequently you should reinforce it.

6. Have a course of action. A basic plan divided into a list of small steps, or daily activities to accomplish, can be your road map to your goal. Big goals usually require a lot of action steps, but you can achieve them by following your map, one step at a time. Make a plan and work the plan.

7. Track your progress. It’s important to measure how you’re doing. For example, if you have a money-related goal, how much have you made so far? How much time is left until your deadline? Are you behind or ahead of schedule? Always know where you stand relative to the achievement of your goal.

8. Don’t stop. If you don’t quit, you can’t fail.

Transforming your life is a noble pursuit and one of the most meaningful things you can do for yourself. But it’s not for the faint of heart. Be patient – you’re not going to change everything overnight. Knock off a few of the easier items first. The confidence you gain will guide you through the tougher challenges.

Advanced Cosmic Ordering - Tell The Universe What You Want


9 Good Reasons Why You Should Ask for Help

If you have confidence, think independently, and make your own choices in life, it wouldn’t be all that surprising to discover you prefer to figure out things for yourself. Because you’re so self-assured, you might not like to ask for help, even if it’s necessary.

Whether we like it or not, all of us could benefit from time to time by accepting a hand from another human being. Not only that, but when you ask for assistance, other people also stand to benefit in ways you might not have considered.

Contemplate these reasons why you may want to ask someone to help you, even if you find it challenging:

1. You accomplish the goal you’re after. If you need to get to that job interview and your car is still in the shop, go ahead and ask your friend to drive you. If you have a goal you want to achieve and you can accomplish it with a bit of help, then ask for and accept assistance.

2. You show that you’re human. If you’re full of confidence and seem to always do everything right, people can easily put you on a pedestal. However, when you request aid from others, they realize that even someone like you falters once in a while as you’re trying to carve a path through life. This can be really inspirational.

3. You set an effective example. This applies to co-workers, friends, and family members. If you just go straight to the point and request a hand as soon as you recognize you’re going to need it, you help to de-stigmatize the whole idea of getting help.

* When your friends and family face a challenge, they’ll think, “Jeff didn’t hesitate to seek out some extra help right away whenever he needed it and that’s so smart. I’m going to do it, too.” Then, you get the opportunity to be helpful to them, too!

4. You give others a chance to help you. Most people feel very good about themselves when they are able to extend assistance to others. You’re allowing others to feel those rewarding emotions whenever you request a hand from them.

5. The level of stress you’re experiencing will drop. It can be very stressful when something goes wrong. Anxieties and worries develop and persist. The longer you worry about the situation, the worse you feel. Getting help means you can avoid all that distress.

6. You develop a true appreciation for others. You’ll love seeing concrete proof that others want to see you be successful in life.

7. You enhance your relationships. When you request aid from a friend or relative, that person feels emotionally closer to you. After all, if you feel comfortable enough to reach out for help, that’s quite a compliment to the other person. Plus, when the person comes to your aid, you’ll recognize how much that person really cares about you.

8. Reciprocation feels great. Doing something as thanks to the friend who helped you will bring pleasure to both of you.

9. You show that you’re an efficient “manager” of your own life. You can either spend time, emotional energy, and hours of lost sleep trying to figure an issue out on your own or you can ask for help and get it quickly taken care of. Which method is more efficient?

You now see some of the many good reasons why you may want to go ahead and ask for help. Giving and receiving assistance can enrich your life. You’ll strengthen your relationships and be a better person for it!

The Master Blueprints


5 Simple Brainstorming Techniques

It happens to all of us. We reach that dead end where we simply run out of fresh ideas and we helplessly fumble for solutions that have escaped us. What can we do to get the creative juices flowing again?

One of the best strategies to resolve this dilemma is to use a brainstorming session. The basic technique is easy as 1-2-3:

1. Think of many ideas in a short period of time.
2. Jot them all down.
3. Go back and evaluate each idea’s possibilities.

These brainstorming sessions can be invaluable when trying to come up with fresh, outside the box, ideas so we can work towards an effective solution to a difficult challenge.

Here are five tips to help you make the most of your brainstorming sessions:

1. Get outside input. Instead of going at it alone, get some help. Gather a few of the most creative people you know for a group brainstorming session. After all, two (or three or four) heads are better than one. These other participants may come up with some great ideas that may never have occurred to you otherwise.

* Let people have fun brainstorming. Relaxed people generally feel more creative, so encourage your group to pace, recline in their chairs, or turn it into a game – whatever they need to do to enable the flow of ideas.

2. Write down all of your ideas. Even if you come up with some wild ideas, write them down anyway. They may be more viable than you think! Some of the greatest breakthroughs in history came from ideas that were considered as pretty outlandish at first. Write it all down and revisit it later.

* This is a time for gathering ideas, not for shooting ideas down. Avoid discouraging participants in your group because they won’t participate as freely and they might keep the perfect solution to themselves.

3. Be creative and try something different. If you can’t see a solution right away, think of the problem from a fresh perspective. Look at it from a different viewpoint and maybe a new solution will present itself. Traditional solutions don’t have to be the only way to solve problems, and getting creative may get the ball rolling towards the ideal solution!

* Many successful entrepreneurs have a talent for observing people’s wants and needs. Then they find or invent a creative new solution. Watch the world around you and don’t be afraid to experiment with new ideas or unusual solutions.

4. Try combining ideas. Whether you’re brainstorming on your own or as part of a group, you may need to mash different ideas together. Sometimes great ideas are born as twins – in the course of a brainstorming session you might come up with two halves of a perfect solution. Don’t be afraid to look at the results in an unconventional way.

* Some people have started their own businesses by combining their love of baking with their love of dogs to produce their own brand of doggie treats. It’s not a conventional pairing, but it’s one that works!

5. Ask questions. This works especially well in group brainstorming sessions. Encourage plenty of questions about everyone’s ideas. Questions can lead to a basic idea being fleshed out into a workable solution, and that, of course, is what a brainstorming session is all about!

* Ask questions, discuss, or even debate. Approaching solutions from different perspectives helps you see a larger and more accurate picture.

Acquiring problem solving skills makes our life so much easier! Use these techniques to brainstorm new ideas and solutions, and you’ll discover new fountains flowing with ideas you never knew existed! Problems can become opportunities in disguise. You just may find yourself going from zero to hero in one short brainstorming session. Try it – you’ll like it!

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Improve Your Sleep Through Meditation

Meditation is an excellent practice that can help you fall asleep faster and improve the quality of sleep. You may also find that meditation helps you feel more refreshed with fewer hours of slumber. The following practices will encourage better sleep and bring you more energy.

Practices to Do Anytime

1. Breathe deeply. Breathing fully from your abdomen gets more oxygen to your brain. You’ll have more energy all day long and feel more relaxed when night falls.

2. Scan your body. Get in the habit of paying attention to your body. When you notice an ache or pain, you can adjust your position or talk with your doctor so small discomforts are treated before they build up and interfere with your sleep.

3. Become more mindful. Focusing on the present moment will help to keep you calm and happy. Studies show that multitasking may erode your concentration and create stress that can contribute to insomnia.

4. Let go of judgments. Meditation also helps to develop a mind free from judgment. Learn to observe your thoughts and reduce negative self-talk.

5. Identify obstacles. If some thoughts recur as you meditate, they could be trying to tell you something. Those nagging resentments or fears may be issues you need to resolve so you can live and sleep better.

6. Try Yoga or Tai chi. Exercises like Yoga or Tai chi are especially helpful when you approach them as a mental discipline as well as a physical workout. These movements and poses encourage deep breathing, stress reduction and enhanced concentration.

7. Use meditation to complement sleep. People who go on prolonged retreats are sometimes surprised that meditating all day may dramatically reduce their need for sleep at night. Proceed at your own pace to find the right combination of sleep and meditation for you. You may someday find that your body requires less sleep as you meditate more.

Practices To Do at Bedtime and Upon Waking

1. Limit your screen time. Meditation works wonders but any activity that gets you away from the TV or the internet will help you fall asleep. Studies show that many Americans are suffering from sleep problems because of the mental stimulation and looking at a brightly lit screen just before retiring. Turn all your devices off at least an hour before bed.

2. Create a quiet setting. Silence is conducive to both meditation and sleep. Now that you’ve got the TV off, put your phone away too. Decorate your bedroom with an emphasis on restful colors and soft textures.

3. Take the pressure off. Getting anxious about falling asleep is enough to keep you up at night. By shifting your attention to more constructive activities, you’ll dispel these tensions.

4. Use guided imagery or phrases. While you may try to avoid mental sinking during your regular meditation practice, you can adapt some of the concepts to use when you’re going to sleep. Select any soothing image or thought and allow your mind to become fully engaged with it. You might think about a still lake or a line of poetry or prayer.

• If you wake up after falling asleep, return your mind to your object of meditation. At first, you may still wake up during the night. If so, return your thoughts to the image or idea you used to help fall asleep.

5. Wake up more gently. Try going to bed and getting up at the same time each day so you can wake up naturally without using an alarm clock. Easing your mind awake gradually will enable you to hold onto the pleasant sensations you experienced overnight.

Meditation is a safe and effective method for alleviating insomnia. These techniques will help you enjoy deep and restful sleep.

Brain Power Pro


One wonderful thing about life is that each of us has our own unique skills and areas of expertise. Maybe you bake better than anyone you know and you can wash a car in 45 minutes flat. Or perhaps you know how to install tile floors and can re-upholster chairs and sofas, too.

But chances are good that you don’t know how to do absolutely everything you need done in your life! Wouldn’t it be great to be able to trade your skills and knowledge with others who have different abilities than you do?

You’ll experience great satisfaction whenever you apply yourself to help others. After all, if you’re doing things you know how to do well or love to do, the work won’t be difficult. In this day and age, everyone needs guidance or assistance to get things done.

In return for your unselfish sharing and efforts, you’ll probably gain the benefit of their abilities and experience. Everybody wins when you and your friends decide to trade off skills, knowledge, and work with each other.

Get together with a group of friends or neighbors and follow these steps for a successful “swap meet” that you can all benefit from:

1. Make a list. Each person writes down what they know how to do. This can be anything from doing tasks in the house and the yard to completing heavier jobs, skilled trades, or projects.

2. Make another list. Next, each person writes down some things they want to have done. This might look like:

• Take up the old carpeting and lay new carpeting.
• Get a tune-up for the car.
• Paint the rooms in the house.
• Obtain help cooking dinner twice a week.
• Wash the car once a month.
• Find someone to babysit the kids for an hour or two, twice a week.
• Pressure-wash the driveway.

3. Swap lists! Now, everyone trades lists of what they want done. This way, everyone gets to see the needs of the others.

4. Evaluate. Which tasks are you willing and able to do for someone? Record your name beside the tasks on their lists that you can do.

5. Make your trades. Now comes the “swapping” part. What can they do for you? What can you do for them? If someone marked some tasks on your lists, the two of you can get together and talk about what you want to do for one another.

• For example, if your neighbor John agrees to take up your old carpet and lay the new carpet you purchase, what can you do for him that holds equal value? Maybe you can watch his son after school for a few hours a week over the course of the next six to nine months.

6. Schedule. Plan out when you’ll do your tasks for one another. To avoid one person feeling like they’re only giving and not receiving, you’ll want to both begin to do your part of the task at around the same time.

Helping your friends and neighbors is a deeply satisfying experience. And so is getting work finished when it needs to be done! Plan a skills swap in your neighborhood and see how much you can accomplish together.

The Power of Breathing


What’s On Your Life Wish List?

Keeping a Life Wish List can help you experience all the things you really want.

All you need is paper and pen or your smart phone to get your list going. One of the best and easiest ways to keep your Life Wish List is to use a spiral notebook. This way, you can keep the list going wherever you are and can review it often.

To get started, think about all the goals you want to achieve.

This includes short-term plans, plans that will take a few years, and ones that will span the course of your life. Record the date you place each item on your list as it will help you begin to actively work toward the goal. You might even want to write the date you achieved your objective as well.

Take a look at this brief sample of a Life Wish List:

1. Take the final training at work to speak more effectively. 7-02-10 (Done 8-15-11)
2. Plan a weekend trip with my sisters in 2012. 9-29-10 (Scheduled 02-01-12)
3. Begin saving $100 monthly in August 2012 for a trip to Sweden in 2017. 1-18-11
4. Schedule evenings out with friends at least twice a month. 9-27-11
5. Watch the top 100 Movies over the next 2 years. 11-10-11
6. Obtain a part time job 3 months every year to bank money for retirement. 1-12-12
7. Take an 8-week Yoga course at the health club. 2-17-12

Ponder these points when putting together your Life Wish List:

1. Reflect on the kind of life you want. Do you want to be married, have children, and keep the same job for 20 years? Perhaps you strive to live the simpler life out in the suburbs or on a farm in the country.

2. Consider where you want to live. Maybe you want to stay in your hometown until you’re 55, then move on to the retirement place of your dreams. Or maybe you wish you could move out of the colder weather and live somewhere with a more temperate climate.

3. Do you want more education or training? You can avail yourself of the knowledge you’ll need, whether your ultimate goal is to earn more or just to excel at what you do.

4. How good is good enough? Speaking of excelling, maybe you want to be one of the best sales people at the store or office where you work. Being the best cook in the neighborhood could be your heart’s deepest desire. Consider what you need to do to achieve your dreams. Then, put your steps to your goal on your Wish List.

5. Make your home your sanctuary. Maybe it’s time to paint, re-arrange the furniture, or pick up a new piece of furniture to complete your mental image of your dream home.

6. Do you dream of a special vacation? Have you always wanted to go to London to see Buckingham Palace? Perhaps you wish you could cruise the Caribbean for a week. Whatever the destination, your dream vacation should be on your list.

7. Have fun! Consider activities you want to do just for personal enjoyment. Include plenty of these types of items on your Life Wish List. For example, maybe you want to learn how to paint with watercolors or how to play golf.

Keeping a Life Wish List is one of the most self-motivating things you can do. You’ll open your mind to all the things you want to participate in, see, and achieve. Plus, you’ll be consistently compelled to move forward to fulfill your desires and accomplish your goals. Start your Life Wish List today to live the life you truly want.

Advanced Cosmic Ordering - Tell The Universe What You Want


Over the last few years, there have been some fascinating studies done to determine what makes people happy. If you’re wondering how you could increase your happiness, here are some strategies suggested by the research:

1. Give to others more often. Research indicates that people who give even a small amount of money, even just $5, are happier than those who spend money only on themselves.

• Even more fascinating is that when researchers evaluated how people who buy for themselves feel, it was discovered that purchasing new items had no real effect on one’s happiness.

• Maybe the reason you want to go shopping all the time is that, no matter what you buy or how much, it’s not really doing anything for you. Buying things doesn’t actually make you happy.

2. Have children after you’re married. Another unexpected fact discovered in the research is that having children did actually pump up happiness, at least if you’re married. In terms of gender, a married father’s happiness increased less than a married mother’s.

3. When you’re younger, go for excitement and adventure. Young people often reported their definition of happiness as “excitement.”

4. As you age, strive for peacefulness. As individuals age, they indicate that happiness means having a “peaceful” life.

5. Get some exercise. A Harvard study looked at people in their 50s and found that those who exercised regularly were happier when re-evaluated again at age 80 than those who didn’t exercise.

6. Maintain a healthy weight. In the same Harvard study, weight was also a factor that could either make or break your level of happiness. Those who are overweight or underweight experience less happiness than those who keep their weight in the average range.

7. Spend time often with your best friend. Go out and do things with your friends frequently or just hang out together. Having strong social supports will increase your happiness. Go ahead and call them right now for an immediate boost to your mood.

8. Meditate. According to the National Institute of Health, those who meditate regularly improve levels of happiness indirectly by increasing character traits that contribute to happiness, such as conscientiousness and empathy.

9. Experience more and buy less. Another fascinating take away from the research is that you’ll be happier from having more experiences in life than you will from having more material goods.

• Research indicates that people feel happier about their memories of events than they do about a recent purchase. After all, how often can you say to yourself ten years after buying something, “Wow, that new sweater really changed my life!” A canoe trip with your friends, on the other hand, is bound to create some great memories!

10. Engage in activities that make you happy. Regardless of what others tell you about how to spend your time, if you take part in activities of your own choosing, you’ll be happier. Think about your friend who says, “Cleaning my house makes me happy. I really enjoy doing it.” You might have said, “Ugh, are you kidding?” The key is to do what you enjoy.

• If you’re curious about acting in a play, take a local acting class. If you’ve always wanted to grab a pair of binoculars and go to the closest national park to go bird-watching, do it.

• When you do all the things that spur your interests and satisfy your curiosities, or things that simply make your heart sing, you’ll feel happier.

This newest research regarding what makes people happy might help you in your own quest. Take advantage of the information presented here and increase your happiness. Go ahead, make someone happy: you!

The Master Blueprints


Revealing Your Inner Warrior

Have you ever wanted to do something but your fear kept you from going for it? Or maybe you just felt like you didn’t have the time or energy. Do you wonder what it would take to enable you to muster up the strength and courage to go after your dreams?

Thankfully, you can pursue whatever you want in life by putting some simple strategies to work that will reveal your inner warrior!

Use these strategies to help you create the life you desire:

1. Get acquainted with your physical strength. Pumping some iron will help you recognize your physical strength, which is an important step to revealing your inner strength. If you love aerobics, get your heart pumping and do them with a vengeance, as long as your doctor approves.

• If you’re interested in improving your balance and flexibility, practice yoga to strengthen those. The point is that feeling physically strong will help you go after your dreams in other aspects of your life. Think of yourself as a warrior-in-training.

2. Know that you can do it. Just like the children’s story, “The Little Engine that Could,” so, too, can you do what you desire. You must know and believe, deep down inside yourself, that you can achieve your greatest dreams.

3. Keep your focus. Sure, you’ve got to go to work, raise your family, and live your life in the here and now. However, stay focused on your dreams by keeping reminders in your car, bedroom, living room, and briefcase or purse. Make a vision board with images and words about your goals and dreams and hang it on a wall where you’ll see it often.

4. Refuse to let anyone or anything stop you. If you’re 35 years old and you still want to go to college, start taking courses one at a time during your off-work time. If people say, “You’re too old for that” or, “You’ve already got a job. There’s no need for that,” just ignore them. A warrior is single-minded, and isn’t deterred by others’ perspectives.

5. Educate yourself thoroughly. Do you want to move to California so you can surf on the weekends? Read everything you can about the California coastline, the cities and towns found along the ocean, and the locales for the best surfing. Study it. Learn all there is to know about the area. The more you know, the more you can do.

6. Allot time in your week. Take small steps each week. For example, if your dream involves visiting all 50 states in the US, start by planning time to create a budget that allows you to visit 2 states a year: one relatively close by and the other further away.

• Also, schedule time to research the 2 states you plan to visit this year. This strategy is closely related to keeping your focus (#3) because if you’re regularly allotting time to work toward your goals, the minutes you spend on doing related activities will bring you closer to the dreams that are your focus. A wise warrior plans ahead.

7. Share your goals with your friends and family members. They’ll most likely be interested and thrilled that you’re going after what you want in life. They might even be inspired to try to fulfill their own dreams.

8. Love yourself. A concept that sounds simple yet is incredibly complex, loving yourself will help you see that you’re truly worth the time, effort, trouble, space, and money to stay focused on whatever you seek in life. A warrior is truly proud of what he can achieve.

You absolutely have the right to go after your dreams. When you follow these steps to uncover your inner warrior, no person or situation can stand between you and achieving your dreams.

Although it will take work and practice, revealing your inner warrior just might turn out to be the greatest adventure of your life!

The NLP Secret - Learn how to change your state instantly


How to Become an Extrovert

Many of us are diehard introverts and have no desire to change. There’s nothing wrong with that! But some introverts long to be comfortable in social situations and enjoy a richer social life. If this is you, the great news is that you can become more extroverted with only a little time and practice!

What’s true of social styles is true of most things: when trying to attain a goal, there’s always a certain degree of motivation and resistance. You can think of the motivation as the motor in your boat and the resistance as the wave you’re trying to power over. If you can reduce the size of the waves, the journey is much easier.

Conquer common challenges to becoming an extrovert with these strategies:

1. Social skills that need polishing. Many introverts would be thrilled to be part of group social activities if they only felt comfortable about what to say and how to behave. But having a conversation with a stranger and feeling comfortable about it is something that anyone can learn to do.

• The key is to attend these social events repeatedly, then evaluate yourself. Strive for progress, not perfection.

• Remember to only compare your results to your previous results, not to the results of other people. Consider that perhaps they’ve had a lot more practice, or have been in environments that helped them cultivate those skills.

2. Small or nonexistent social circles. If you’ve largely kept to yourself for the last 10 years, you’re going to have to brainstorm. Ideally, seek out people who share the same interests. Join a basketball team at the YMCA. Join a book club. Use the online personals and say, “Hey, I’m just looking for a new friend.”

• There are plenty of lonely people who would love to have a friend or activity partner. You might even meet another introvert like yourself, and you can learn the ropes together and share a lot of mirth about it along the way! And there are plenty of active social groups that would love to have another person.

3. Spending too much time online. Socializing online is not the same as socializing with real people. In fact, studies have shown that the users that spend the most time on sites like Facebook report the highest levels of loneliness.

• Unplug and get out there. Ten years from now you’ll remember the canoe trip you took, not the online chat you had. You’ll also find that if you have more meaningful relationships in the “real world,” you’ll have far less interest in spending time online.

4. Fear. People are almost universally lousy at assessing risk and reward. Consider the amount of fear the average man has just walking up to a beautiful woman and saying ‘hello’. What’s the risk? There is no tangible risk. He will be safe pretty much regardless of what her response happens to be. And what’s the potential reward? Nearly unlimited.

• Almost all of us are uncomfortable in similar situations. Sometimes you can gain a lot by stepping back and intellectually examining your feelings. Then you can go ahead and do the thing that frightens you.

• After experiencing a few “failures,” you’ll quickly learn that it’s not unlike being afraid of the dark. When you turn on the light, there’s nothing there.

Being a lifelong introvert doesn’t mean your social future is set in stone. Changing yourself is always a little uncomfortable, but if you believe you can change, you’re halfway there.

Focus on all the benefits you’ll receive and the ways in which your life will improve. Even if you take small steps, as long as you continue, you can accomplish almost anything over time.

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