Exercises to Do When You Feel Anxious

By Conqueror Team

When stress affects your brain and its many nerve connections, the rest of the body is affected as well. Alternatively, if your body feels better, so will your mind. Exercise and other forms of physical activity release endorphins, which are chemicals in the brain that work as natural painkillers. They also enhance sleep quality, which decreases stress.

Exercise is important for maintaining mental health and can help alleviate stress. According to research, it is particularly good in reducing tiredness, increasing alertness and attention, and improving general cognitive performance. This is especially useful if anxiety has sapped your energy or ability to focus.

Regular exercise, according to some research, works as well as medicine for some people in reducing feelings of anxiety and depression, and the results can be long-lasting. A strenuous exercise session can help relieve symptoms for hours, and a regular plan can help lessen them significantly over time.

Here are some excises to do if you are burdened with anxiety

Progressive muscle relaxation (PMR) for anxiety

Progressive muscle relaxation aims to show your brain what it feels like for your muscles to be relaxed and tension-free. Make yourself at ease in a seated position before beginning PMR. Flex each major muscle group for 10 seconds, then release for 10 seconds, beginning at the tips of your toes and working your way up. Continue to the next muscle group, flexing for 10 seconds and then releasing for 10 seconds.

Square breathing exercises for anxiety

Square breathing helps to balance the levels of oxygen and carbon dioxide in our bodies, which can go out of balance when we are anxious. Breathing in, holding the breath, exhaling, and holding it again for four counts each is square breathing.

Repeat the cycle for a few minutes. This anxiety reduction technique improves relaxation and better thinking, which aids in the resetting of emotional peaks.

The result, like other types of therapy, might vary: some individuals may respond well, others may feel it has no influence on their mood, and some may only have a minor short-term gain. Nonetheless, studies believe that the benefits of exercise on physical and mental health are undeniable and that people should be encouraged to be physically active.

We also offer a fantastic online course for enhancing your memory. To begin, click here.      

How To Free Yourself From Mental Slavery

By Mark Weeks

By Mark weeks

Napoleon Bonaparte once wrote, ‘The human race is governed by its imagination.’ I’m pretty confident in stating, he believed the majority of people possessed poor imaginations. And, for many people today their imaginations are still not good government. The ‘imagination’ quickly becomes a dictator, and an unnecessary instrument for their own failings.

By not using your imagination positively and creatively you run the risk of being enslaved by it. Imagination has a tendency to run out of control, more often than not culminating in poor self-image and lack of confidence.

The good news is, it’s easy to take control of your imagination if you focus on it. It’s a scientific fact that the brain and nervous system cannot tell the difference between what is real and what is vividly imagined.

The first step in freeing yourself from mental slavery, and the most important, is to imagine the outcome you want and not what you don’t want. Why? Your brain tells you what to do in the future based on its knowledge in the past. And, the only way to see the future is through the power of your imagination.

You have to have the courage to break the cycle. None of us know everything, so why should the past be a reflection of your tomorrow?

Too often, people don’t exercise the control they have and allow their imaginations to destroy their potential – because they picture situations in the past where they have failed. They’re simply not using the power of visualisation to their advantage. Instead of bringing the past into the present you must practice bringing the future into the present.

That last sentence needs to be repeated – I think one of us needs to make it into a meme too😊

Instead of bringing the past into the present you must practice bringing the future into the present.

I like this short exercise I came across years ago …

Think of a car. Your mind will quite naturally see a car quickly, but it will probably be a hazy picture. If you were asked to describe the car properly you will refocus, because you’re giving clearer instructions. Most likely you will describe your own car. That’s the way most of us tend to respond in life; from our own experiences of the past.

Our minds get by on the minimum of effort, after all, they have a lot to contend with throughout the day!

But, if you desire a car, and have set your heart upon obtaining it, you must see the type of car you want down to the last detail.

At the next opportunity go into a show room, sit in the car of your dreams, take in the smell of the leather interior and feel the steering wheel. Own the picture in your mind, ‘This car is mine!’ If possible, go for a test drive. You might be surprised that you notice more of your cars on the road, once your subconscious mind is truly activated.

Try using this approach to the things you desire – but, be careful what you wish for:)

You may have come across the science known as NLP – Neuro-Linguistic Programming, first developed by scientists Richard Bandler and John Grinder. It’s a powerful methodology on visualisation, and I urge you to either re-visit or learn the techniques and utilise them over time.

What you feed your mind is critical to your success and happiness. And, the place to get the ball rolling and building momentum is through visualising a better tomorrow. The German writer Goethe said it best, ‘Before you can do something, you must become something.’ It’s as simple as that. You must be and act, before you become.

Allow yourself time every day to visualise, imagine and concentrate on what you want in life. Life is far from perfect, but trying to work some type of visualisation into your routine is a must. I tend to do better early in the mornings before I start my work day.

I also find time for a longer meditation on Sundays, which I incorporate into my weight training sessions. However life is working out for you at this moment in time do your future self a big favour and believe in a better day tomorrow. Five minutes a day now will reap a brighter future.

In my Amazon best seller – Soul of a Dream Catcher, set in worn torn Italy in 1948, Peter urges Emiliana to stimulate her imagination. Here’s a couple of lines you might relate to …

‘So, what would you do? Come on Emiliana, let your imagination go.’

‘Hmmm … you know I’m no good at this sort of thing. That’s why I leave the dreaming to you.’

‘Please try, everything ever achieved starts with a dream.’

‘I can’t, I just feel silly,’ she pleaded.

Peters voice strained a little, ‘If you can’t even imagine a different life how will you ever get one?’ Feeling tired from her continual lack of imagination he added, ‘If you keep on doing the same thing every day of your life, you’ll keep getting the same thing, over and over again.’

‘Okay, okay don’t go on, I get it,’ she said angrily, though refusing to admit she did not get ‘it’. ‘I don’t want to end up like my mother … there, I’ve said it. I don’t want to end up sad and lonely, being a slave to the whims of others. I … I want to prove to her life goes on outside of this bloody village.’

Peter finally got the reaction he was looking for and prodded further with sadistic delight. ‘Maybe your mother is happy. Have you ever asked her?’ He tormented.

Take away lesson: Only you can free you from mental slavery.

You might enjoy some of our latest posts on conqueror.blog or azuni.blog too.

If you need a little help with some direction in your life, get in touch for an initial free chat/email – mark@urconqueror.co.uk

Thanks for letting me into your corner of the Universe.

Keep conquering yourself,


P.S. You might like this post on anxiety from our Conqueror Blog

Mark Weeks

Author | Publisher | Copywriter | Mentor

​Do you want help in creating a book or voice-over?

Get in touch and let’s work together.

Schedule a call with Mark

Code of the Conqueror available on Amazon​​


Napoleon – Way of the Conqueror​

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Azuni World​

#urconqueror ICan – Foreword Mark Weeks April 2022.pdf

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How to Keep Your Goals on Track

By Tonny Wandella

You were ecstatic to keep track of your objectives. Of course, that feels like a long time ago, and let’s be honest, the zeal has faded a little. You’re frustrated because your goals were either difficult to remember, didn’t feel relevant to your task, or just skipped your mind when you were working hard. You could assume that making objectives isn’t for you, but that isn’t the case. Here’s how to get back on track with your goals right now.

Here Are some ways that can help you stay focused on your goals:

Listen To Your Self-Conversation.

Since you are the one who is listening, how you speak to yourself is crucial. Many of us make the mistake of focusing on what we don’t want, thus increasing our chances of derailment. When you’re driving a car, where does the automobile deviate if you’re concentrating on the tree you don’t want to strike instead of the centre of the road? “I’m glad to feel good each day,” rather than the “I’m wary of being unwell,” remark. Rather than focusing on your low pay, say something like, “I am open to new opportunities to earn money.”

Visualize Your Dreams.

Do you have a strong desire to travel to Italy? Do you want to get stronger by trying a new workout? By the end of the year, have you found love? You can construct a virtual vision board of images that motivate and inspire you (in minutes!) using Pinterest. Allow yourself to be moved by the photographs, and be willing to include ones that pique your interest in unexpected ways.

Gain Clarity

The term “clarity” refers to the goals that have been set, implying that you understand precisely what you want to accomplish. When a goal is defined, it is easier to determine when it has been met. Setting a broad objective, such as “exercise more,” on the other hand, is less inspiring and more difficult to determine when the goal has been met. Has the aim been met if you “exercise more” just one day a week? How frequently would you like to work out? How long will you be there? What does “more” mean to you?

Are You Ready to Stay Committed?

Setting goals is an excellent approach to motivating yourself to try new things and make positive changes in your life. The importance of goal setting cannot be overstated, yet creating goals is the easy part; sticking to them is the difficult part.

It might be difficult to devote the time and effort necessary to achieve our objectives, and it is sometimes simpler to give up than to persevere. Staying on track with your goals, on the other hand, provides numerous advantages, including a higher probability of achievement and enhanced mental health.

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How Little Improvements in Life Matter

By Wandella Tonny

Daily progress is the strategy of making small, consistent improvements every day in order to achieve significant long-term results. While many people think of kaizen as a one-week event, it has far more impact when the entire workforce participates in daily continuous improvement.

Every day, small changes and improvements have a significant impact on performance. Make a goal for yourself, and encourage others to do the same. It does not need to be large. A daily improvement of less than 0.5 percent gets you over 8% better at the end of the month, and over a year, you’ll be 250 percent better.

How can You make minor gains on a daily basis?

Begin slowly and gradually increase your weight. Avoid getting impatient and starting to push forward and take bigger leaps. Slowly, steadily, and consistently move forward. Simply strive to improve on the previous day’s performance. The punchline is as follows: If you improve one percent every day for a year, you’ll be 37 times better by the end.

There are several instances of big and minor acts that have the potential to generate change in our lives if we just practiced them more consistently. Workouts are never missed. Performing basic business tasks on a daily basis, not just when you have time. More frequently apologizing Every week, write Thank You notes.

Progress is frequently hidden behind mundane solutions and underutilized insights. You do not require any other information. You don’t require a better strategy. All you have to do is do more of what is currently working.

We frequently assess our performance by looking ahead. We set objectives. We set goals for ourselves and set benchmarks for our progress. In essence, we attempt to forecast the future to some extent. There is an alternative, which I believe is more useful: measure backwards rather than forwards. When you measure backward, you’re making decisions based on how it has already occurred rather than what you want to occur.

Start Today

All you have to do to anticipate where you’ll wind up in life is follow the curve of modest gains or losses and watch how your everyday decisions compound 10 to 20 years down the road. Do you spend less each month than you earn? Do you go to the gym at least once a week? Are you reading a book every day and learning anything new? These are the small battles that will designate your future self.

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3 Endurance-Building Techniques Approved by Trainers

By Tonny Wandella

Few of us have the natural gift of endurance, for the most part it is attained only through discipline and hard work.

The following tips will help you develop the endurance of a champion. Let’s dive in …

Avoid food prophets who aren’t genuine.

However, not all foods are made equal, and some of those offering tantalizing benefits to your stamina may not be what they seem. There are claims that energy drinks can help you perform better, but evidence shows they have very little therapeutic value. Probiotic pills, which are typically advertised as being able to increase stamina, were likewise found to have no effect.

Experiment with new things.

Running and weightlifting are obvious stamina-building exercises, but you can also benefit from doing some less traditional exercises. Yoga, for example, may improve endurance levels significantly – yet another reason to venture out from your dull daily run.

Take care of your mental wellness.

Stamina isn’t simply about physical strength; your mental attitude plays a role as well. A stress management workshop that included the teaching of stamina-increasing strategies was found to have a good effect on both participants’ stamina and stress levels in one study, while preliminary research has tentatively linked pleasant emotions in elite athletes to peak performance. Meditation improved participants’ levels of exhaustion, as well as emotions of tranquility and attention, according to a study on yoga’s impact on stamina.

What would you improve if you had to pick only one aspect of fitness to work on? You’re probably thinking about working on your strength, endurance, or agility, which are all worthwhile objectives to pursue.

However, there is one underappreciated fitness factor: stamina, which integrates numerous fitness components into one. Consider working on your stamina if you want to get the most bang for your exercise budget.

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How to Fight Anxiety Attacks

By Tonny Wandella

Panic attacks can indeed be overwhelming and unexpected. Knowing what to do when they occur can assist to mitigate their intensity or even prevent them.

Panic attacks are fairly common, according to one article, with roughly 13 percent of people experiencing one in their lifetime.

Although no one can foresee when a panic attack will strike, having a plan in place for what to do if one does strike can help a person feel more in control and make panic episodes easier to manage.

This article takes a look at how to stop a panic attack as well as some basic anxiety-reduction techniques. It will also cover how to assist someone who is experiencing a panic attack.

Recognize the signs of a panic attack.

You may remind yourself that you’re having a panic attack rather than a heart attack by realizing that it’s only temporary, that it’ll pass, and that you’re fine. Take away the fear of dying or impending doom, both of which are signs of panic attacks. This will free you up to concentrate on other ways to alleviate your discomfort. It’s not always feasible to avoid panic attack triggers, but knowing what they are will help you recognize that it’s a panic attack and not something else.

Light exercise is recommended.

Regular exercise, according to research, not only keeps the body healthy but also improves mental wellness. Experts have discovered that exercising for 20 minutes at 60 to 90% of your maximal heart rate three times per week will help alleviate anxiety.

If you have never exercised before, consult your doctor before beginning. There is some evidence that restarting aerobic exercise can cause more anxiety in people with anxiety disorders. Gradually increasing your activity can help your body adjust and avoid breathing issues. Activities such as running on a treadmill are examples of aerobic exercise.

Stop and take a break if you’re worried, hyperventilating, or having trouble breathing, or choose a more moderate choice, such as Yoga.

Internally, Repeat a Mantra.

Internally repeating a mantra can be soothing and calming, and it can provide you with something to hold on to throughout a panic attack.

Repeat a mantra in your thoughts until the panic episode subsides, whether it’s simply “This too shall pass” or a mantra that speaks to you personally.

Set a Bedtime for Yourself.

Isn’t there any time for sleep in your busy schedule? Some workaholics boast about just needing three or four hours of sleep every night, as if to say, “I’m more committed and driven than everyone else.” But, despite what you may believe, you are not a robot. Sleep is necessary for humans to operate properly, therefore unless you’ve been beaming in from another planet, this also applies to you.

Chronic sleep deprivation puts you vulnerable to anxiety, whether you have insomnia, intentionally limit your sleep, or are a self-proclaimed night owl. Get eight to nine hours of sleep every night to do yourself (and everyone else) a favor.

Create a bedtime routine that includes reading a book or doing something soothing before going to bed. The better prepared you are to get a good night’s sleep, the higher sleep quality you will have, which will lead to a better morning.

Bottom Line

Recognize that anxiousness is a significant issue. Many people do not seek the support they need to enhance their quality of life because of social stigma. Contact a doctor or a specialist if things get out of hand. Remember that panic attacks may be controlled and you can live a normal life if you use some of these coping techniques.

Three behaviors to cultivate in order to master long-term thinking

By Tonny Wandella

Short-term thinkers are preoccupied with the present and have minor considerations for the future. They decide and act because of their decisions. Long-term thinkers are continually planning for the future. Regardless of the timeline, the important thing is that individuals examine the repercussions, advantages, and other factors while deciding.

On your path to becoming a long-term thinker, cultivate three mental habits in particular. Here are some habits you need to cultivate to be a long-term thinker.


Long-term thinking is fundamentally about remaining true to yourself as well as your vision. There’s a lot of pressure in our society to please people in the short term: saying yes to one more obligation because you don’t want to disappoint them, or taking the “wonderful job” that everyone else admires but leaves you feeling dead on the inside.

When you operate with the long term in mind, it can take a long time for your efforts to pay off — and if you’re searching for external validation, the wait can be excruciating. Instead, we require an internal compass that says, “I’m willing to lay my bet regardless of what people think, and I’m willing to do the work,” if we want to become courageous long-term thinkers.


 Some people are satisfied to follow the path that has been carved out for them by others, without questioning or considering alternatives. However, for most of us, a life of coloring between the lines can leave us feeling empty — especially if our passions don’t neatly correspond with what society values. We may not understand the precise and ideal path for us (who does at first? ), but curiosity is a quality that can bring us there. By paying close attention to how we spend our leisure time and figuring out who and what fascinates us, we may learn more about what motivates us — and, eventually, where we can begin to contribute.


By definition, trying something new, something different, is an experiment. You have no idea if it will work or not, and it frequently does not. Too many of us cower in the face of rejection or failure, figuring that the editor who rejected us was the ultimate arbiter of taste, or even that the institution that rejected us knew exactly what they were doing. That, however, is just not the case. Chance, luck, and individual preferences all play a big part in how things turn out. If 100 individuals reject your work, you’ve received a strong message. But one, two, or ten? You haven’t even started yet.

Because nothing works out the first time, or in the manner you imagined it, being a long-term thinker necessitates a foundation of resilience.

The Bottom Line

Long-term thinking implies that you are at ease visualizing and actively working toward the future. You’ll have a better ability than others to see, hear, and feel the future as if it were already here. I hope this article has ignited the long-term thinking mentality in you.

5 Ways to Become Unstoppable In Life

By Tonny Wandella

Many people are excellent at what they do. Some are even considered exceptional. Only a few people though, are truly unstoppable.

Unstoppable people compete against no one but themselves. You rarely know what they’ll do; all you know is that you’ll have to react. They make you compete with them, even though they don’t compete with you.

Are you unstoppable? You will be on your way by the end of this post.

1. Be honest with yourself.
Even though 70% of employees despise their employment and only one in every three Americans claims to be happy. Relentless and determined people remove everything they despise from their lives. Have the self-esteem and self-assurance to live your life on your terms. Change anything that isn’t working in your life. Immediately.

2. Never let go of the reins.
In tiny doses, most people can tolerate pressure. When they’re left to their own devices, though, they let go of the tension and relax. You are not one of them. You never let yourself off the hook. Instead, you keep increasing the pressure. It’s what keeps you awake and engaged at all times.

3. Never stop learning new things.
Ordinary people want to be entertained. Extraordinary people aspire to learn and educate themselves. If you want a brighter future, you’ll have to fail a lot. If you fail frequently, your brain is learning, altering and reshaping.

You’ll be amazed at how much you’ve learned and done when you look back on your progress every 90 days and measure THE GAIN instead of The GAP. When you look back, you’ll be astounded at where you were and who you were. And what a long way you’ve come. This will give you more confidence to take bigger leaps in the future.

4. Success isn’t enough; it merely adds to the stress.
For the most part, getting “successful” is sufficient. They eventually cease concentrating on the future and become satisfied with a particular “status” they’ve achieved. It turned out that the status was what they wanted.

When you’re relentless, however, achievement just adds to the pressure to accomplish more. You’re immediately focused on your next task after accomplishing a goal. You’re more interested in ongoing growth than a status, which always necessitates a detachment from your previous status and identity.

5. Don’t get crushed by success
The majority of people are incapable of handling success, power, or status. It obliterates them. It makes them sluggish. They cease doing the things that got them there once they obtain what they desire. The outside noise gets unbearable.

No external noise, on the other hand, can drive you harder than your internal pressure. It’s not about this accomplishment, but about the ones that come after it. There is no end in sight. When you’re done, that is.

When you’re unstoppable, you’ll get anything you want. You already own all of the knowledge you require. All you have to do now is believe in yourself and take action.

Are you unstoppable?

5 Useful Tips for Improving Your Mental Focus

By Tonny Wandella.

Staying focused can be difficult when you’re surrounded by continual distractions.

Learning new things, completing goals, and working efficiently all depend on your ability to focus and channel mental effort.

These days with tech at our fingertips 24/7, it requires herculean effort on your behalf to combat the overwhelming desire to check your phone every few minutes.

Here are some psychological strategies and tricks I’ve find useful for developing laser-like mental focus and concentration.

Limit Your Concentration

While multitasking may appear to be a fantastic method to get a lot done in a short amount of time, it appears people aren’t very good at it.

Juggling numerous things at once reduces productivity and makes it far more difficult to focus on the details that matter.

Consider your focus to be a spotlight. You can see things well if you direct that spotlight on a specific area. But, if you try to disperse that amount of light across a vast dark canyon, you’d only see shadowy outlines.

Practice Mindfulness

Right now, mindfulness is a hot topic, and for good reason. Even though mindfulness meditation has been practised for millennia, its many health advantages are only now beginning to be recognised.

Take Short Breaks

Have you ever tried to concentrate on a single task for an extended period? Your focus begins to deteriorate after a while, and it becomes increasingly difficult to commit your mental resources to the work. Not only that, but your whole performance decreases as a result of it.

Traditional psychological theories say that this is due to a depletion of attentional resources, while some experts feel it has more to do with the brain’s proclivity to overlook sources of persistent stimuli.

So, the next time you’re working on a long-term project, such as filing your taxes or prepping for a test, remember to take planned mental breaks.

Even if it’s only for a few moments, divert your attention away from your current task. These brief periods of rest will allow you to keep your ability to focus sharp and your productivity strong when you need it most.

Keep Practicing

Of course its not possible to improve your mental attention in a single day. Even professional athletes are constantly fine-tuning their abilities to improve their attention spans.

Start recognising the influence being distracted has on your life. If you’re having trouble achieving your objectives and find yourself being distracted by minor issues, it’s time to start valuing your time more highly.

Eliminating Distractions

While it may seem self-evident, people frequently underestimate the number of distractions they have around them.

Such invasions could be in the shape of a loud radio in the background or an annoying co-worker who stops by your desk to chat all the time.

It’s not always as simple as it sounds to eliminate these sources of distraction. While it may be as simple as turning off the television or radio, dealing with an interrupting co-worker, spouse, child, or roommate may be far more difficult:)

Setting aside a specified time and place and requesting to be left alone for that period is one technique to deal with this.

Another option is to find a quiet spot where you know you’ll be able to work uninterrupted. A quiet coffee shop, the library, or a private area in your home could all be suitable options.

Finally, ensure you are well-rested before the activity and utilise positive ideas and imagery to combat anxiety and concerns are two more tactics you might want to try to minimise or eliminate internal distractions.

In conclusion, be vigilant of your time, focus on one thing to completion and ask others not to disturb you when you have important tasks to complete. Take planned breaks and when your mind wanders consciously return your attention back to the activity at hand.

With constant practice and awareness you’ll be a force to be reckoned with. Though many people will find you a little strange for not being as distracted as them:)

Don’t forget to subscribe for updates from URConqueror and follow us on Facebook and Instagram. We’re here to motivate you to be the best you can be and not to overly distract you!

Ways to Keep a Positive Attitude No Matter What

“I’ve come too far to let anybody stop me no matter the situation. I don’t care if they bring in more talent, or try to convince everyone that their way is right. I’m doing this because I want to do it my way. ” ~Kenneth “K-Dot” Womack

Even if you enjoy your career, there will be moments when things go wrong. An irate customer, a support issue, or a sense of productivity deficit may slow you down.

While it’s easy to go into a funk as a result of a single poor encounter, it’s just as easy to shift your emphasis to the — ideally many — positive ones. In this article, we’ll discuss what a positive attitude seems like, how to create and maintain one, and the finest quotes to help you maintain a happy view at work and in life. Here are a few pointers on how to keep a positive attitude in life:

1. Remember Why You Started

The road to success is not easy, and there will always be people who try to knock you down or make it seem like they are better than you. Don’t let their words get to you because the only thing that matters is why did you start?

2. Don’t Take Anything for Granted

Just because you are on top today doesn’t mean that tomorrow is any guarantee. Make sure to enjoy every little moment and never take what you have for granted.

3. Keep Your Head Up High

Although failure is an option, it’s not one you should welcome. You are your boss and the only person you need to please is yourself. If people don’t like what you create then they can always be deleted from your life.

4. Never Let the Haters Get You Down

As long as you are happy with who you are then it shouldn’t matter if there are ten million people who love you or ten billion who hate you. The ones who love you are the only ones that matter and do not ever forget it.

What are The Benefits of Having a Good Attitude?

You can deal with stress and unpleasant situations in a far healthier way if you have got a positive mental attitude. For example, you may view stress as a means to a better aim rather than something physically deplorable and harmful. Other advantages include setting concrete objectives based on dreams, forming and sustaining more good relationships, and providing a much-needed boost to your immune system.

Maintain a Positive Attitude at Work to Make Your Life Easier

You may set yourself on a route to a positive, refreshing outlook on life now that you have all the tools, techniques, and mantras you need. And maybe, just maybe, this may help you be happier at work, helping you to be more effective and confront failures head-on.

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