Have you ever been afraid to talk back when you were treated unfairly? Have you ever bought something just because the salesman talked you into it? Many people are afraid to speak out for their rights．Dr Robert Albert, author of Stand Up, Speak Out, and Talk Back thinks it’s because their self-respect is low．

But Albert and other scientists are doing something to help people help themselves．They offer "assertiveness training" courses A．T．for short．In the A．T．Course people learn that they have a right to be themselves．They learn to speak out and feel good about doing so．They learn to help themselves without hurting other people．

In one way, learning to speak out is to get rid of fear．A group taking an A．T．Course will help the shy person to lose his fear．But A．T．uses an even stronger motive--- he needs to share．The shy person speaks out in the group because he wants to tell how he feels．Whether or not you speak up for yourself depends on your self-respect．If someone you face is more "important" than you, you may feel less of a person．You start to doubt your answers to problems．You can get to feel good about yourself．And once you do you can learn to speak out．

If you are a person who remains busy in work and pays no attention to your health and well-being, you may experience stress, depression, and anxiety. 【小题1】 According to a psychologist, true well-being comes with balance, constant growth and acceptance. Here are a few tested ways to improve your quality of life.

Deal with stress

Although it is difficult to avoid stress nowadays, it is definitely possible to deal with it. It is very important to learn to deal with stress in a smart way. 【小题2】 If your stress is unmanageable, note down the causes of stress as well as what actions you can take to improve your reaction, mood, and even situation.

Be social as much as you can

A man cannot stay healthy without interacting with other people. 【小题3】 If you have heard of daughter therapy, it also has the same purpose to reduce the stress when you laugh with other people. Everyone needs acceptance and friendship that is fulfilled only when you socialize with others.

Find and practice new hobbies

【小题4】 When you have an interest in some activities and enjoy doing them, you take healthy steps to improve your emotional well-being. It also keeps the work and daily life’s pressure off your brain. Finding new hobbies is great for strengthening your brain and boost your mood.

Learn to live in the present

The biggest reason for experiencing depression and anxiety is when a person remains stuck in past events, negative self-talking such as “why people did this to me” steals not only the happiness but makes the person miss opportunities that the present moment tries to offer.

【小题5】

When suffering from social anxiety, you will be frightened to deal with some situations. Wherever your fear arises, you are likely to experience sweating, flushing, feeling your heart race, or other symptoms of anxiety. 【小题1】

Relaxing your muscles.

【小题2】 For deep muscle relaxation, you will tighten and then relax the major muscle groups of your body, starting with your feet and stretching your way towards your head and face.

【小题3】

Controlling your breathing is another good way to deal with your emotions. When you’re anxious, your breathing becomes faster and not as deep. Consequently, you’ll feel dizzy, which brings on more anxiety. Learning to breathe slower and more regularly through your nose will help you calm down.

Adopting visualization.

The key to visualization is to remember a place that made you feel safe and comfortable. Create a vivid picture of that place in your mind so that you can feel, see; smell and even taste it. 【小题4】 Keep trying and you will benefit from it eventually.

Facing your anxiety.

Most people with social anxiety want to hide, avoid, or run away from whatever they’re scared of. 【小题5】 When using this method, focus on what’s going on around you instead of what’s going through your mind. That should help you distract yourself from those anxious thoughts.