Everyone has experienced the feeling of blushing at some point in their lives – that sudden rush of blood to the face, accompanied by a warm, rosy glow that seems to give away your deepest secrets. But what happens when blushing becomes an unwelcome companion during encounters with your crush? In those crucial moments of trying to make a good impression, blushing can feel like an uncontrollable reaction that can leave you feeling embarrassed and self-conscious. However, fear not! In this article, we will explore some proven techniques that can help you stop blushing in front of your crush and regain your confidence in those nerve-wracking situations.
Blushing is a natural physical response triggered by a release of adrenaline when we feel anxious or self-conscious. While many find it endearing, excessive blushing can make us feel exposed and vulnerable, causing us to withdraw from potentially intimate scenarios. Whether you’re meeting your crush for the first time, or simply engaging in a conversation with them, understanding the root causes of blushing and learning how to manage it can go a long way in fostering self-assurance and promoting a sense of control. So, buckle up and get ready to explore some effective techniques that will help you put a stop to blushing in front of your crush, leaving you free to focus on building a meaningful connection.
Understanding blushing
A. Explanation of why blushing occurs
Blushing, or the reddening of the face, is a physiological response triggered by the dilation of blood vessels in the skin. It occurs when we experience emotions such as embarrassment, shyness, or anxiety. When we blush, our body releases adrenaline, which increases blood flow and causes our face to turn red. Blushing is a natural response that can happen to anyone, but it often becomes more noticeable and frequent when we are in the presence of our crush.
B. Discussing physiological and psychological factors
Several physiological factors contribute to blushing. The autonomic nervous system, which regulates bodily functions we don’t consciously control, plays a significant role. When we feel embarrassed or anxious, our sympathetic nervous system, a component of the autonomic system, activates and triggers blushing. Additionally, certain individual factors, such as the sensitivity of blood vessels and skin tone, can influence the intensity of blushing.
On a psychological level, our thoughts and emotions play a significant role in blushing. When we are around our crush, we often feel self-conscious and worry about how we are perceived. These anxious thoughts can exacerbate blushing. The fear of blushing in front of our crush can create a cycle of anxiety and blushing, which further intensifies our embarrassment.
Understanding the physiological and psychological factors behind blushing is crucial in learning how to stop or control it. By addressing both the physical and mental aspects of blushing, we can develop effective techniques to manage and overcome this natural response. In the upcoming sections, we will explore strategies that focus on recognizing triggers, building confidence, practicing mindfulness, and utilizing visualization techniques. Additionally, we will discuss the role of gradual exposure therapy, positive self-talk, seeking professional help, adopting healthy coping mechanisms, and improving communication skills, including maintaining eye contact.
It is important to remember that blushing is a common occurrence and does not define your worth or attractiveness. By implementing these techniques, you can regain control over your blushing and focus on building meaningful connections with your crush. With patience and practice, you will be able to navigate blushing situations with confidence and ease.
IRecognizing triggers
Blushing in front of your crush can be an embarrassing experience, but understanding the triggers that cause it can help you gain control over this involuntary physiological response. By identifying the situations that make you blush, you can develop strategies to manage your blushing and regain your confidence.
A. Identifying situations that make you blush
The first step in recognizing triggers is to reflect on your experiences and determine the specific situations that lead to blushing. It could be the moment your crush enters the room, the anticipation of interacting with them, or even a particular topic of conversation that makes you feel self-conscious.
Take note of these trigger situations and write them down. This will help you create awareness around them, making it easier to implement the techniques discussed later in the article.
B. Listing common triggers when around your crush
Blushing in front of a crush is often tied to feelings of self-consciousness and anxiety. Some common situations that may trigger blushing include:
1. Compliment: Receiving a compliment from your crush can cause a surge of emotions and trigger blushing.
2. Intimate conversations: When engaged in intimate conversations with your crush, you may feel more vulnerable, leading to blushing.
3. Physical contact: Touch or close proximity to your crush can evoke a blushing response due to the heightened emotional and physical arousal.
4. Public attention: Being the center of attention in a group setting or while interacting with your crush can trigger blushing as the focus is on you.
5. Embarrassing moments: If you feel embarrassed or make a mistake in front of your crush, it can intensify the blushing response.
By identifying these triggers, you can prepare yourself mentally and develop strategies to handle blushing in these specific situations. This awareness will also allow you to take steps towards managing your blushing effectively.
Remember, recognizing triggers is the first step to addressing the issue of blushing in front of your crush. The remaining sections of this article will provide you with the necessary techniques and tools to boost your confidence, practice mindfulness, and gradually overcome the fear of blushing. Brave the path of self-improvement and take control of your blushing today.
IBuilding Confidence
Tips for Boosting Self-Esteem
Blushing in front of your crush can often stem from a lack of confidence and self-esteem. Building confidence is key to overcoming this issue and feeling more comfortable in their presence.
One effective tip for boosting self-esteem is to focus on your strengths. Take some time to reflect on the qualities that you admire about yourself. This could be anything from your sense of humor to your intelligence or kindness. Remind yourself of these strengths regularly and let them shine through in your interactions with your crush.
Another helpful technique is to practice self-care. Taking care of yourself physically and mentally can help improve your confidence. Get enough sleep, eat nutritious foods, and engage in activities that make you feel good. Taking care of your appearance, such as dressing well and grooming yourself, can also boost your confidence.
Additionally, challenging negative thoughts is crucial. Negative self-talk can be a significant factor in blushing episodes. Replace self-critical thoughts with positive affirmations. Remind yourself that you are worthy of love and attention, and that blushing does not define you as a person.
Emphasizing the Importance of Self-Acceptance
In addition to boosting self-esteem, self-acceptance is equally important in overcoming blushing in front of your crush. Realize that blushing is a natural response and that it does not make you any less desirable or attractive. Embrace your blushing as a part of who you are.
One technique to cultivate self-acceptance is practicing self-compassion. Treat yourself with kindness and understanding, just as you would treat a close friend. Instead of berating yourself for blushing, offer yourself words of comfort and understanding. Remember that everyone has their own insecurities and weaknesses, making you no different.
It is also helpful to engage in positive self-affirmations. Regularly repeat statements that affirm your worth and value, such as “I am confident and deserving of love.” These affirmations can reinforce a positive self-image and contribute to increased self-acceptance.
Finally, surround yourself with a supportive network of friends and loved ones who uplift and encourage you. Their support can boost your confidence and remind you that you are not alone in your struggles.
By focusing on building self-esteem and embracing self-acceptance, you can reduce the frequency and intensity of blushing episodes in front of your crush. Remember, confidence comes from within, and with consistent practice, you can overcome your blushing tendencies and feel more at ease in the presence of your crush.
# Practice Mindfulness
## Introduction
In the quest to stop blushing in front of your crush, practicing mindfulness can be a powerful tool. Mindfulness is the practice of staying fully present and aware in the current moment, without judgment. By cultivating mindfulness, you can become more in control of your thoughts and emotions, reducing the likelihood of blushing.
## Explaining the Benefits of Mindfulness
Mindfulness has numerous benefits, particularly when it comes to managing blushing in embarrassing situations. By practicing mindfulness, you can:
1. Reduce anxiety: Mindfulness allows you to observe your anxious thoughts and feelings without becoming overwhelmed by them. This can help alleviate anxiety and prevent blush-inducing situations from triggering a strong emotional response.
2. Enhance self-awareness: Mindfulness helps you become more attuned to your body’s physiological reactions, including blushing. By recognizing the early signs of blushing, you can intervene before it intensifies.
3. Improve emotional regulation: By developing mindfulness skills, you can learn to regulate your emotions more effectively. This can prevent your crush’s presence from leading to an uncontrollable blushing response.
## Techniques to Stay Present in the Moment
1. Deep breathing: Taking slow, deep breaths can help anchor you to the present moment. Focus on the sensation of your breath entering and leaving your body.
2. Body scan: Close your eyes and mentally scan your body, paying attention to any areas of tension or discomfort. By acknowledging and releasing physical tension, you can promote relaxation and presence.
3. Grounding exercises: Engage your senses to bring yourself back to the present. Notice the details of your surroundings, such as the smell of the air or the feeling of the ground beneath your feet.
4. Nonjudgmental observation: Avoid labeling your thoughts or emotions as good or bad. Instead, observe them objectively, acknowledging their presence without judgment.
5. Mindful communication: When interacting with your crush, focus on actively listening and being fully present in the conversation. Avoid getting caught up in self-conscious thoughts or worrying about blushing.
By practicing mindfulness regularly, you can develop a greater sense of control over your thoughts and emotions, reducing the likelihood of blushing in front of your crush.
Ultimately, the key to stopping blushing in front of your crush is a combination of self-awareness, self-acceptance, and the adoption of effective coping mechanisms. By implementing the techniques presented in this article, you can take small but significant steps towards building self-confidence and managing blushing triggers. Remember, change takes time and practice, so be patient with yourself as you embark on this journey towards self-improvement.
Deep breathing exercises
Exploring the connection between deep breathing and blushing
Blushing is a physiological response that is closely tied to our breathing patterns. When we feel embarrassed or self-conscious, our breathing tends to become shallow and rapid, leading to an increase in heart rate and blushing. By practicing deep breathing exercises, we can regulate our breath and reduce the likelihood of blushing in front of our crush.
Step-by-step guide to various breathing exercises
1. Diaphragmatic breathing: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your stomach. Take a slow, deep breath in through your nose, allowing your stomach to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your stomach deflate. Repeat this deep breathing pattern for several minutes, focusing on the sensation of the breath flowing in and out.
2. Box breathing: Visualize a square in your mind. As you inhale, trace the top line of the square up, counting to four. Hold your breath as you trace the right line of the square, counting to four. Exhale as you trace the bottom line of the square, counting to four. Hold your breath as you trace the left line of the square, counting to four. Repeat this box breathing pattern for several rounds, allowing your breath to become steady and rhythmic.
3. 4-7-8 breathing: Close your eyes and take a deep breath in through your nose, counting to four. Hold your breath for a count of seven. Slowly exhale through your mouth for a count of eight. Repeat this pattern three more times, gradually extending the duration of the exhalation as you feel comfortable.
4. Alternate nostril breathing: Sit comfortably with your spine straight. Hold your right thumb against your right nostril, inhale deeply through your left nostril, and then close it with your ring finger. Release your right thumb and exhale through your right nostril. Inhale through your right nostril, close it with your right thumb, and exhale through your left nostril. Repeat this cycle for several minutes, focusing on the sensation of the breath moving through each nostril.
By incorporating these deep breathing exercises into your daily routine, you can train your body to respond with calmness and control in situations that would typically trigger blushing. Remember to practice these techniques regularly, even when you are not in a blushing situation, to strengthen your ability to stay present and composed when interacting with your crush.
VGradual exposure therapy
Introduction to exposure therapy
Exposure therapy is a proven technique used in psychology to help individuals overcome their fears and anxieties. By gradually exposing yourself to the situations that make you blush in front of your crush, you can desensitize yourself to these triggers and gain more control over your blushing response.
Describing how to gradually expose yourself to blushing triggers
1. Start small: Begin by exposing yourself to situations that elicit a mild blush response. This could be something as simple as making eye contact with your crush for a few seconds or engaging in a brief conversation.
2. Gradually increase exposure: As you become more comfortable with the previous step, gradually expose yourself to slightly more challenging situations. This could involve engaging in longer conversations or sharing personal stories with your crush.
3. Practice relaxation techniques: Before entering a blushing-triggering situation, practice deep breathing exercises to calm your body and mind. This can help reduce anxiety and minimize the intensity of the blushing response.
4. Use positive self-talk: Remind yourself that blushing is a natural reaction and that it does not define your worth or attractiveness. Replace negative thoughts with positive affirmations to boost your confidence.
5. Seek support: Enlist the help of a trusted friend or family member to accompany you during exposure sessions. Their presence can provide reassurance and encouragement as you face your fears.
6. Keep a record: Maintain a journal to track your progress and note any improvements or setbacks. Celebrate each small victory and use it as motivation to continue working on overcoming your blushing.
7. Gradually increase exposure intensity: As you become more comfortable with the previous steps, challenge yourself to expose yourself to more intense situations that previously triggered blushing. This could involve going on a date with your crush or expressing your feelings towards them.
Remember, the key to successful exposure therapy is gradual progression. It’s essential to be patient with yourself and not rush the process. Over time, with consistent practice and exposure, you can gain confidence and control over your blushing response in front of your crush.
By implementing exposure therapy, you are taking proactive steps towards overcoming your blushing and building self-confidence. With perseverance and determination, you can navigate through uncomfortable situations and create meaningful connections with your crush. Trust in the process and believe in your ability to overcome blushing.
Focus on positive self-talk
Discussing the impact of negative self-talk
Negative self-talk can have a detrimental effect on our self-esteem and confidence, especially when it comes to addressing blushing in front of a crush. When we constantly tell ourselves negative things such as, “I always blush in their presence,” or “They’re judging me for blushing,” we only reinforce the belief that blushing is embarrassing and that we are inadequate. This negative self-talk creates a vicious cycle where blushing becomes more prominent and our confidence diminishes further.
Tactics for changing your inner dialogue to boost confidence
Changing our inner dialogue from negative to positive is crucial in boosting our confidence and reducing blushing in front of a crush. Here are some effective tactics to achieve this:
1. Replace negative thoughts with positive affirmations: Whenever you catch yourself engaging in negative self-talk, counteract it with positive affirmations. Remind yourself of your worth and unique qualities. For example, instead of thinking, “They’re judging me for blushing,” replace it with, “I am confident and deserving of their attention.”
2. Practice self-compassion: Treat yourself with kindness and understanding. Understand that blushing is a natural response, and it does not define your worth as a person. Treat yourself as you would a close friend facing a similar situation.
3. Challenge your negative beliefs: Identify the underlying beliefs that contribute to your negative self-talk. Are these beliefs rational? Challenge them by asking yourself if there is concrete evidence to support them. Replace irrational beliefs with more realistic and positive ones.
4. Visualize success: Use visualization techniques from section IX to imagine successfully interacting with your crush without blushing. Visualize yourself maintaining composure, being confident, and engaging in natural conversation. This can help rewire your brain and create new patterns of positive self-talk.
5. Surround yourself with positive influences: Spend time with people who uplift and support you. Surrounding yourself with positive influences can reinforce positive self-talk and help build your confidence.
By focusing on positive self-talk, reframing negative beliefs, and practicing self-compassion, you can gradually change your inner dialogue and boost your confidence. Remember, overcoming blushing in front of your crush is a journey, and small steps taken towards positive self-talk can have a significant impact on your overall self-confidence.
Utilizing visualization techniques
A. Explaining the power of visualization
Visualization techniques can be a powerful tool in overcoming blushing in front of your crush. By using your imagination to create vivid mental images of successful interactions, you can train your mind to respond differently to triggering situations. The power of visualization lies in its ability to trick your brain into believing that the imagined scenario is real, making it a valuable tool for building confidence and reducing anxiety.
When you visualize successful interactions with your crush, you are essentially rewiring your brain to associate those situations with positive outcomes instead of blushing. By repeatedly visualizing yourself remaining calm, confident, and composed in those scenarios, you can build a sense of familiarity and ease.
B. Guiding readers through visualizing successful interactions
To utilize visualization techniques effectively, find a quiet and comfortable space where you can relax and focus without distractions. Close your eyes and take a few deep breaths to center yourself. Imagine a specific scenario with your crush where you typically experience blushing. Visualize the setting, the people involved, and the details of the situation.
Now, picture yourself in this situation, feeling calm and confident. See yourself maintaining eye contact, speaking confidently, and maintaining control over your emotions. Imagine the positive reactions and connections you create as a result of your newfound confidence.
As you visualize, engage all your senses. Notice how your body feels, the warmth of your surroundings, and the sounds and smells present in the scene. The more vivid and detailed your visualizations are, the more effective they will be in reprogramming your brain.
Repeat this visualization exercise regularly, ideally once or twice a day. Over time, you will notice a shift in your perception and response to these triggering situations. Visualization, combined with other techniques mentioned throughout this article, can greatly reduce blushing in front of your crush and help you build stronger self-confidence.
Remember, practice and consistency are key. Be patient with yourself and celebrate even small victories along the way. By utilizing visualization techniques, you can harness the power of your mind to overcome blushing and develop a healthier and more confident approach to interacting with your crush.
X. Seeking professional help
Blushing in front of a crush can be a distressing experience, and for some individuals, it may persist despite their best efforts. In such cases, seeking professional help from a therapist or counselor can be incredibly beneficial. Recognizing when it is time to consult with a professional is crucial in overcoming this issue and regaining control over your emotions.
Recognizing when to consult with a therapist
If blushing in front of your crush is causing significant distress, impacting your daily life, and interfering with your ability to form meaningful connections, it may be time to consider seeking help from a therapist. A mental health professional can help you explore the underlying causes of your blushing and provide guidance on how to manage and overcome it.
Additionally, if your blushing is accompanied by other symptoms of social anxiety or you suspect that you may have social anxiety disorder, it is crucial to reach out to a professional for guidance. They can evaluate your symptoms and provide appropriate treatment options.
Types of therapy that may be beneficial
When seeking professional help for blushing in front of a crush, there are several types of therapy that may be beneficial:
1. Cognitive-Behavioral Therapy (CBT): CBT is a widely used therapeutic approach that focuses on identifying and challenging negative thought patterns and behaviors. A therapist can help you identify the underlying beliefs and automatic thoughts that contribute to your blushing and work with you to develop healthier coping strategies.
2. Exposure Therapy: Exposure therapy is a form of treatment that involves gradually exposing yourself to the situations or triggers that make you blush. A therapist can guide you through this process, helping you become more comfortable and desensitized to the blushing response.
3. Mindfulness-Based Therapy: Mindfulness-based therapies, such as Acceptance and Commitment Therapy (ACT), can be helpful in managing blushing. These therapies emphasize being present in the moment and accepting one’s thoughts and feelings without judgment.
4. Support Groups: In addition to individual therapy, participating in support groups or group therapy can provide a safe and understanding space to share experiences, gain support, and learn from others who have faced similar challenges.
Remember, seeking professional help is not a sign of weakness, but rather a brave and proactive step towards understanding and overcoming blushing in front of your crush. With the assistance of a trained therapist, you can develop effective strategies to manage your emotions and foster self-confidence in social situations.
## RecommendedHealthy coping mechanisms
### A. Encouraging the adoption of healthy coping strategies
Blushing in front of a crush can be an embarrassing and distressing experience. However, it is important to remember that there are healthy coping mechanisms that can help manage and overcome this issue. By adopting these strategies, individuals can build resilience and regain control over their blushing reactions.
One of the most effective coping mechanisms is stress reduction. Stress and anxiety can trigger blushing, so finding healthy ways to manage these emotions is crucial. Engaging in regular exercise, such as yoga or jogging, can help reduce stress levels and promote a sense of calmness. Additionally, activities like painting, writing, or playing a musical instrument can serve as creative outlets and provide a sense of relaxation.
Another important coping strategy is practicing self-care. Taking care of oneself physically, mentally, and emotionally can greatly contribute to overall well-being and confidence. This can involve getting enough sleep, eating a balanced diet, and engaging in activities that bring joy and fulfillment.
Social support is also vital in managing blushing in front of a crush. Sharing experiences and concerns with trusted friends or family members can provide comfort and reassurance. It can also be helpful to join support groups or seek guidance from a therapist who specializes in anxiety-related issues.
### B. Suggesting activities that reduce stress and anxiety levels
In addition to general stress reduction techniques, there are specific activities that can help individuals minimize their blushing responses. One effective approach is practicing relaxation techniques, such as meditation or deep breathing exercises. These exercises can help regulate heart rate and calm the nervous system, reducing the likelihood of blushing.
Engaging in hobbies or activities that promote self-expression can also aid in managing blushing. For instance, writing in a journal can serve as a therapeutic outlet for processing emotions and reducing anxiety. Similarly, participating in drama classes or public speaking workshops can gradually increase confidence and reduce blushing during social interactions.
It is worth noting that avoiding triggers or situations that might lead to blushing is not a healthy coping mechanism. Avoidance can perpetuate anxiety and limit personal growth. Instead, it is important to face fears gradually and confront challenging situations. By gradually exposing oneself to blush-inducing scenarios, individuals can learn to tolerate their anxiety and reduce the intensity of their blushing responses.
Ultimately, adopting healthy coping mechanisms is a journey that requires patience and self-compassion. It is important to remember that everyone experiences blushing from time to time, and it does not define one’s worth or ability to connect with others. By implementing these strategies and seeking support when needed, individuals can develop effective coping mechanisms and regain control over their blushing reactions in front of their crush.
The role of communication
Importance of open communication with your crush
When it comes to overcoming blushing in front of your crush, open and honest communication can play a significant role. Keeping your feelings and concerns to yourself can increase anxiety and make the blushing even more pronounced. By communicating with your crush, you can create a supportive environment and potentially alleviate some of the pressure associated with blushing.
Communicating openly with your crush can help in several ways. First, it allows you to express your feelings and fears related to blushing. Your crush may be more understanding and empathetic than you think, and sharing your experience may foster a deeper connection between the two of you.
Furthermore, open communication allows your crush to be aware of your struggle with blushing. This awareness can help them be more considerate and sensitive to your feelings, avoiding potential triggers that might lead to blushing episodes. It can also enable them to provide you with the necessary support and encouragement as you work towards overcoming this issue.
Tips for addressing blushing with your crush
While it might feel intimidating to discuss blushing with your crush, doing so can be beneficial to both of you. Here are some tips for addressing blushing in a respectful and constructive manner:
1. Choose the right time and place: Find a comfortable setting where you both can talk openly without distractions. It’s important to ensure that both you and your crush are in a relaxed state of mind.
2. Be honest and vulnerable: Express your concerns about blushing honestly and openly. Share your experiences and how it makes you feel. By being vulnerable, you allow your crush to see the real you and understand your struggle.
3. Seek understanding and support: Ask for understanding from your crush and explain that you are working on managing and reducing your blushing episodes. Request their cooperation and support in creating a comfortable environment where you feel less anxious.
4. Establish non-verbal cues: Discuss non-verbal cues that can indicate when you might be feeling more self-conscious or uncomfortable. This can help your crush be more attuned to your emotional state and take appropriate action to make you feel at ease.
5. Practice active listening: Give your crush the opportunity to share their thoughts and feelings about the situation. Active listening shows that you value their perspective and strengthens the connection between the two of you.
Remember, open communication is a two-way street. Be open to feedback from your crush and engage in a constructive dialogue. The more you communicate with each other, the more you can understand and support one another in overcoming blushing in front of your crush.
By taking these steps and establishing open communication, you can navigate the complexities of blushing while building a stronger connection with your crush.
Conclusion
Blushing in front of a crush can be an embarrassing and frustrating experience. However, there are proven techniques that can help you overcome this issue and build your self-confidence.
Recap of techniques to stop blushing in front of a crush
Throughout this article, we have discussed various strategies to help you stop blushing in front of your crush. Let’s recap some of the key techniques:
1. Understanding blushing: We explored the physiological and psychological factors that contribute to blushing, helping you gain a better understanding of why it occurs.
2. Recognizing triggers: By identifying situations that make you blush, especially when around your crush, you can be more aware and prepared to handle them.
3. Building confidence: Boosting your self-esteem and emphasizing self-acceptance are crucial steps in overcoming blushing. We provided tips to help you feel more confident in yourself.
4. Practicing mindfulness: Mindfulness can help you stay present in the moment, reducing anxiety and self-consciousness that often lead to blushing.
5. Deep breathing exercises: Deep breathing techniques can help calm your body and mind, reducing the likelihood of blushing. We provided step-by-step guides for various breathing exercises.
6. Gradual exposure therapy: This approach involves gradually exposing yourself to blushing triggers, helping you build tolerance and reduce your blushing response.
7. Focus on positive self-talk: Changing your inner dialogue from negative to positive can significantly boost your confidence and reduce blushing.
8. Utilizing visualization techniques: Visualizing successful interactions can help calm your nerves and reduce the likelihood of blushing.
9. Seeking professional help: If blushing in front of your crush is causing significant distress, it may be beneficial to consult with a therapist who can provide guidance and support.
10. Healthy coping mechanisms: Adopting healthy coping strategies and engaging in stress-reducing activities can help manage anxiety and minimize blushing episodes.
Encouragement for taking small steps towards self-confidence
Overcoming blushing in front of your crush is a journey that requires patience and practice. Remember, it’s important to be kind and patient with yourself as you work towards building your confidence. Taking small steps and celebrating each progress is key. With dedication and perseverance, you can ultimately feel more comfortable and relaxed around your crush.
It’s important to remember that blushing is a natural response and happens to many people. By implementing these techniques and strategies, you can gain control over your blushing and feel more confident in your interactions with your crush. So, go ahead and take that first step towards self-assurance – you’ve got this!