Positive and negative perception of the world. How to develop positive thinking in yourself

Techniques of Dale Carnegie and NLP. Your success code Narbut Alex

How to anchor your positive perception yourself and the world

The state when you feel at your best, when your self-esteem is consistently positive, is one of the most important resource states. And if other resource states can change depending on the situation (for example, sometimes we need joy, sometimes vigor and activity, sometimes high performance), then normal positive self-esteem is needed always and everywhere, regardless of the situation.

This means that we need to find ways to consolidate this state in order to enter it literally in a matter of minutes. This is especially necessary for those people whose self-esteem is not very stable and tends to fluctuate, changing depending on circumstances.

To consolidate any state and gain the ability to enter it automatically in NLP, there is a technique called anchoring .

An anchor is an external stimulus, which is a set of signals - visual, auditory, kinesthetic - which, resembling something similar from the past, cause a certain automatic reaction in a person in the present.

Anchoring is the process of setting an anchor, that is, creating for oneself or for another person an external stimulus that can automatically trigger one or another reaction, for example, create favorable resource states, set one up for positive experiences, stimulate some useful activity, etc. In the future, this external stimulus allows you to enter the desired state almost instantly at any time.

Here is the most typical example of an anchor: you heard on the radio or from the window next door a well-known old melody with which you have pleasant memories. For example, it reminds you of your youth and your first date. You immediately seem to be transported there, plunged into a romantic mood, a smile appears on your lips, and your eyes take on a dreamy expression. This is enough to create a pleasant mood for the whole day. And for some reason, all the people around you seem so good, and everyone smiles at you, and everything works out for you.

The melody, that is, the auditory image, acted as an anchor here. There are also visual (visual image) and kinesthetic (for example, touch) anchors.

An anchor is nothing more than a representation, that is, the result of your brain processing visual, auditory, kinesthetic signals. You see a picture, hear sounds, experience sensations - the response is a reaction associated with the corresponding signals.

You can create anchors for yourself that will automatically turn on the necessary resource states, even if you do not reproduce the signals corresponding to them in your imagination. So, you can create an anchor that will turn on your positive self-esteem at any moment, as if by magic.

For this, some kind of kinesthetic effect is best suited as an anchor. It can be supplemented with a visual signal (sound, word) and a visual image, but it is better to take the bodily sensation as a basis. For example, the anchor can be clenched fists, or pressing the palm of the hand on the knee, or closed fingers. You can use such an anchor in any situation, and this does not require the help of other people or any additional conditions, because we can close our fingers or press on our knee at any time, anywhere and anytime.

By coming up with such a gesture or movement, you are already creating a stimulus that will cause you to feel the corresponding state. Now we only need to associate this stimulus with the state that you want to learn to enter instantly. For example, this is a state of confidence, or determination, or any other productive state.

To anchor it, naturally, you must first enter this state. You can conjure it up by entering the appropriate resource state - but you can also anchor that state of confidence, determination, positive attitude to yourself, which you will have in real life circumstances naturally.

For example, you did difficult work, everyone congratulates you, rewards you, you feel on the crest of success - at this moment, use the anchor you have invented: for example, clasp your fingers, press your knee, etc. This gesture will be linked in your subconscious with a feeling of success, triumph, joy, of your strength - and you will be able to enter this state again at any time, simply by using this anchor again.

If you have a well-developed auditory system, you can supplement the anchor with some kind of sound, for example, by saying out loud or silently the word “Hurray!”, “Yes!”, or something similar. If you wish, you can include a visual image here, especially if your visual system works well. Maybe you have noticed that some people have favorite things, something like talismans, which they always look at before some important task. Actually, these are the same anchors that help you enter the desired state.

Now let's look at the specific conditions that must be met in order for the anchor to be installed correctly. Here they are:

Each anchor should be a unique gesture or movement, the purpose of which is to be used only as an anchor and for nothing else. Commonly used gestures are not suitable for creating anchors (for example, a handshake, fingers folded in a ring to indicate “okay,” etc.), as well as gestures that you use quite often in life: for example, you have the habit of rubbing your temples , twirl a curl of hair in your fingers, or stroke the back of your head. They can no longer be anchors; an anchor requires a gesture that you don’t use for anything else, anywhere, ever.

Each anchor should be associated with only one, specific state. For example, if to create a state of confidence you use a fist on your knee, then to create a state of concentration, mental activity, or any other, you will need to come up with a different gesture. This guarantees the purity of the anchor - that is, its ability to cause exactly the state that is needed, without the admixture of others.

The anchor should be simple, easy to use, and one that you can use in any environment. Therefore, give up any complex gestures and movements, especially those that may cause bewilderment to others. Do not supplement the kinesthetic anchor with auditory and visual images if you feel that this may complicate its use.

The anchor must be installed at the moment when you are at the peak of experiencing the corresponding state, that is, experiencing it as intensely as possible. Don't set the anchor unless you're sure you've achieved that intensity.

Don't worry if you don't succeed in setting the anchor the first time. Here, as in any other matter, training is needed. Don't be afraid to try and make mistakes. Start by setting anchors for states that are easy enough for you to enter. For example, take a resource state that is already familiar to you and has been tested many times, and anchor it. When you succeed, it will become easier and easier to anchor more complex states.

You can use anchors in almost all situations when you need to instantly enter the desired state. For example, if you are worried before an exam or an important meeting, anchor yourself in a state of calm. If you are afraid that you will not be able to cope with some creative task, set the anchor to a creative, inspired state. If you feel that some circumstances can spoil your mood, create an anchor for cheerfulness and good spirits.

The number of anchors can be unlimited - use creativity, deciding how, when, and what states you want to anchor.

Exercise 2. Set the anchor to the state you want

Select the state you need to anchor.

Decide what specific unique kinesthetic anchor you will establish for this state. Choose something simple - for example, you can squeeze your earlobe, or connect the little finger of one hand with the index finger of the other, or cup your knee with your palm, etc. But do not use this gesture until you enter the desired state.

Remember an episode from your life when you were in such a state - and enter it again, reproducing all the visual, auditory, kinesthetic signals. You can take the same pose so that your body feels the same as you felt then, remember what your facial expression was, how you gestured, what you said, thought, felt.

In your imagination, live the situation as if it were happening to you right now, and you perceive it from the inside, as a participant.

Mentally strengthen all signals - visual, auditory, kinesthetic. Experience everything again, as intensely as possible. The desired state should manifest itself as clearly as possible. That is, you must experience it emotionally, strongly, vividly and deeply.

When you feel that you are experiencing the desired state at maximum intensity, set an anchor, that is, make the gesture that you have chosen as an anchor. If you want, add visual and auditory images, such as saying the word “Yes!”, and imagine some symbol of your positive state (for example, an award or gift you received when you were at the peak of success). But remember that visual and audio images are not necessary - in principle, one kinesthetic signal is enough).

Having established an anchor, hold it until the intensity of the experienced state begins to decrease. On average, this can last from 5 to 25 seconds, but you need to determine the duration of setting the anchor, of course, not using a stopwatch (in no case!), but only according to your own feelings.

As soon as the intensity of the experience begins to decrease even a little, immediately remove the anchor.

You can repeat setting the anchor several times, each time again reaching the peak intensity of the desired state.

Then get out of the experienced state. After some time, check the anchor - install it, and if you did everything correctly, the desired state will return to you again by itself.

Now you can use this anchor whenever and wherever you need to enter the appropriate state again.

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Is your glass half empty or half full? How you answer this age-old question about positive thinking reflects your outlook on life and how you feel about yourself. Doctors are confident that whether you are an optimist or a pessimist can affect your health.

Indeed, some research suggests that personality traits such as optimism and pessimism can affect a person's health and well-being. Positive thinking, which usually goes hand in hand with optimism, is a key element of effective stress management. A effective management stress is associated with many health benefits. However, if you are naturally inclined to pessimism, do not despair - you can learn the principles positive thinking and learn to apply them in your life. Here's how it's done.

Understanding positive thinking and self-talk

Positive thinking doesn't mean you have to bury your head in the sand and ignore difficult things. life situations. Positive thinking simply means that you approach problems and deal with them in a more positive and productive way.

Positive thinking often starts with talking to yourself. This conversation is like an endless stream of unspoken thoughts that go through our heads every day. These automatic thoughts can be positive or negative. Some of our self-talk comes from logic and reason, others may arise from delusions that you create.

If the thoughts that run through your head are mostly negative, your outlook on life is likely to be pessimistic. If your thoughts are mostly positive, you are probably an optimist - someone who practices positive thinking.

Health Benefits of Positive Thinking

Scientists continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking can provide include:

Increased life expectancy.
Decreased levels of depression.
Less frustration.
Greater resistance to colds.
Greater psychological and physical well-being.
Reducing the risk of death from cardiovascular disease.
Skills for coping with difficulties and stress.

The mechanism of why people who have positive thinking experiences are healthier is not yet fully understood. According to one theory, a positive vision of the future allows you to better cope with stressful situations, which reduces harmful effects stress on health. It is also believed that positive and optimistic people tend to lead healthy lifestyles - being more physically active, following a healthy diet, and not smoking or drinking too much alcohol.

Identifying Negative Thinking

Not sure whether your self-talk is positive or negative in nature?

Here are some common forms of negative self-talk:

Filtration. You exaggerate the negative aspects of a situation and filter out all the positive ones. For example, you had a hard day at work. You successfully completed everything you planned and were praised for your quick and thorough work. But you forgot to do something small. And so all evening you reproach yourself for your mistake, as if fixated on it and forgetting about other successes.
Personalization. When something bad happens, you automatically blame yourself. For example, your friends called you and told you that the evening was cancelled. After this, various stupid thoughts come into your head. For example, you assume that the change in plans occurred because no one wanted to be near you.
Expecting the worst. You automatically expect the worst. When you are told something not very pleasant in the morning, you immediately automatically think that the rest of the day will certainly not bring anything good.
Polarization. You see things only as good or bad, black or white - “there is no third option.” You feel like you have to be perfect or that you're a complete insignificance.

Here are some ways to think and behave more positively and optimistically:

Identify areas to change. First, identify the areas of your life that you tend to think negatively about, whether it's work or personal relationships. You can start small by focusing on making at least one thing positive.

Periodically throughout the day, stop and evaluate what you are thinking. If you find that your thoughts are mostly negative, try to find a way to channel them in a different direction.

Be open to humor. Give yourself permission to smile or laugh, especially in hard times. If you can laugh at life, you will feel less stressed.

Lead a healthy lifestyle. Exercising at least three times a week has a positive effect on mood and relieves negative emotions. Also follow a healthy diet to nourish your mind and body.

Surround yourself with positive people. Make sure you have positive, supportive people around you whom you can rely on and with whom you can share your joys and sorrows. Negative people can increase your stress levels and make you doubt your ability to cope.

Practice positive self-talk following one simple rule: Don't say anything to yourself that you wouldn't say to someone else. Be lenient with yourself, encourage yourself, notice your successes and praise yourself for them.

Remember- when you share positive mood and positive vibes with other people, it looks very attractive and attracts friends.

Routine work, stress from communicating with big amount people, hidden stress from winter, traffic jams and colds + the eternal confrontation between those whose “glass is half empty” and those for whom not only their glasses are always full, but also other aspects of life - all this can become a reason for turning you into a complete pessimist. If you look closely, there are plenty of reasons for pessimism and even depression: just look at our economy and the state of the labor market (but let’s not go into this topic, otherwise we risk moving from life hacks to politics and economics). However, there are several ways to tune yourself not only to “filtering” negativity, but also to a positive perception of reality (even such a difficult one as ours).

What is the real source of optimism?

Each person has his own set of rules and patterns for interpreting certain events that concern him. It is much easier for pessimists to find reasons to be sad, and for optimists to find reasons to be happy; and there is nothing strange about it.

It's all about the initial attitude, which we apply even to the most seemingly elementary things. It is clear that wars, illnesses or death not only upset, but also frighten people, forcing them to experience not only physical, but also moral suffering. However, for some reason, most of the people around us prefer to make a tragedy out of the fact that they are stuck in a traffic jam on the way to work, or to rejoice only when, in the distant, uncertain future, they have saved up money for themselves. new car. As a result, a chronic feeling of being “unhappy” takes up most of the time of a pessimistic person.

Optimists create “little rules” for themselves, thanks to which they perceive the same situations differently: “any day that you are on the earth, and not under it, is already a reason for good mood"(as in the saying).

Create for yourself “little rules of optimism”

To set yourself up for a positive perception of reality, there is no need to resort to sedatives, neurostimulants, or focus on finding the positive in everything that happens to you. Enough small rules behavior and perception in relation to a particular situation in your life (this is like training, you need to accustom yourself to them at first, but it will become easier):

1. Sit down and write a list of your rules.

Take a pen and a piece of paper (no computers or monitors) and write down your own “little rules” in the format of the following statements, divided into 2 types:

“I feel unhappy when the following happens: ... (and list in a column)”
“I feel happy when: ... (and again the list in a column)”

There is no need to make very large lists. The accuracy and completeness of the list is less important here than the sensations and emotions themselves that are conveyed through these “little rules”: what is important is what first comes to your mind when forming the concepts of “negative emotion” and “positive emotion”.

2. Pay attention to the results obtained

Have you made lists? Now sit down and re-read the results as if it were written not by you, but by a stranger. What feeling does it feel? Was this written by a pessimist or an optimist? Is it easy for such a person to be happy or is it easier to feel unhappy?

The proof that such self-analysis works is the fact that you have reached this stage. If you didn’t feel somewhere deep down in your soul that something didn’t suit you in your attitude towards life, you wouldn’t have gotten so far in doing this exercise.

Most often, it turns out that part (or even a significant part) of your expectations from life is significantly underestimated, because you are already subconsciously prepared for the fact that nothing will work out, and in order not to be upset again, you simply do not take any steps towards that what upsets you.

3. Rework your rules to improve them

Now it's time to get a little creative. Take a second piece of paper, take a deep breath and ask yourself again:

What everyday events can make you feel happy?
What unusual events might make you feel unhappy?

Formulating answers to these questions is an important task. Consider all the possibilities and give answers to what you would like to see in your life. The first question is to list as many things, events and phenomena as possible. And make the second list shorter: include only the most serious and truly sad events.

When you finish making your lists, rewrite your “rules of optimism” in the following format:

“I’m happy when... [event]”
“I am only unhappy if... [event]”

Formulation plays an important role here. As a result, you will end up with 2 sheets of paper: on one there are “pessimist rules” by which you live now, on the other there are “optimist rules” by which you would like to live and in which you want to believe in the future.

4. Now burn the old rules

It sounds a little strange and childish, but the simple “ritual of burning” rules that are no longer needed works, and here’s why.

Over the past more than 125 thousand years of human history, one of the distinctive skills of man has been the ability to control fire. Fire has become part of rituals, religions and ceremonies - from native idols to Catholic churches. The importance of fire in human life is laid down on a subconscious level in generations of people, and burning is a way to transform something materialized (like words on paper) into something intangible (to make everything “go away and not return”). Burn your past attitude towards life - a small ritual that will serve as a kind of emotional release.

5. Place new rules so that they catch your eye every day

New rules must take the place of old rules. Attach a sheet with the new rules next to your desktop, near computer monitor or near the bathroom mirror. Make sure that each of your days begins with an involuntary reading of these rules, so that you yourself pronounce/read the rule written by hand every day, tuning your brain to perceive in reality primarily its positive, rather than negative, sides.

The key to optimism, more healthy image life, new opportunities in life and work are in your hands, just try it!

Psychologically, positive thinking can have such a beneficial effect that at times, thanks to it, a person gets rid of physical illnesses. Just think about the placebo effect. Positive thinking strengthens the immune system. Those who are constantly depressed, on the contrary, are more susceptible to various diseases.

In order to learn to think positively, you need to focus on three aspects:

Physical.
Subconscious.
Mentally.

Only emphasis on these elements will give excellent result. We have collected techniques and exercises that have a positive effect on the body, brain and psychology.

Use strong words

Great and strong people They don’t utter weak words not only because they don’t like them, but also because they know that they can negatively affect their mood.

Throughout the week, write down words on a piece of paper that make you feel strong, confident, and independent. Incorporate them into your daily life as often as possible. Think about these words, analyze them.

Practice Affirmations

It doesn’t really matter how much you believe in the truthfulness of certain phrases, repeat them every day until these words penetrate your subconscious:

I am calm and nothing can upset me.
I am a creative person.
I know how to communicate with people.
My presentation will be excellent.

Find ones that suit you personally.

Guide your thoughts

It's amazing that most people don't even know that they can direct their thoughts anywhere. When you are worried and anxious, this simple technique will help you think about something completely different. Remember that anxiety and stress are purely products of thought. You won't be able to worry if you stop thinking about the bad.

For example, you are working on a project and at the same time thinking about how to solve the problem of a conflict with an employee. The solution is simple - consistency. Complete the project and only then direct your thoughts to this situation.

Analyze what went wrong

When a problem arises, it is important to understand where the starting point is. That is, at what point did the situation change and lead to a problem. Once you figure this out, analyze why this happened. Avoid accusatory speeches and the desire to complain about circumstances. You must solve the problem in the most effective way possible without involving unnecessary emotions.

One of the main qualities of a great man is the ability to cope with his problems.

Learn from past mistakes

Mistakes from the past cannot be corrected, but we can learn from them. Follow the chain in full:

Remember all the events that preceded the error.
Find out why it happened.
Decide how to change your thinking so that this doesn't happen again.

Find opportunities in problems and failures

The best, simplest and at the same time the most complex technique for positive thinking. Remember that every failure is an opportunity and a chance, Feedback which we received. This requires turning your thinking upside down, but it's worth it.

Develop the habit of responding to any problem or failure with curiosity. Imagine if you accidentally let this happen to see if it works. This approach will allow you to calmly analyze the situation and see new opportunities in it.

Visualize

Works. Many people have a controversial attitude towards it, because it seems to them that it is something occult or esoteric. In fact, visualization has long been proven scientifically.

The brain doesn't see the difference between a well-thought-out fantasy and real experience. If you mentally move yourself forward a few years, use all your senses, and believe that this is happening to you now, your brain will believe it too. You will begin to behave like a person who has achieved success - with that set of necessary qualities.

This technique is ideal for performances and. Study the place where you will speak, find a quiet place and try to imagine yourself on the podium: imagine how you can more details. If in this fantasy you are worried, great, live this moment. When the time will come real performance, psychologically it will be easier.

Turn visualization into action

There is no point in visualizing the future if you don't make any effort to make it happen. So act today without delay. Your fantasy probably concerned one of the most important goals.

Sit up straight

This improves your thinking processes and tells your brain that you are alert and focused. The hunched back says: “I have Bad mood and I'm depressed."

Relax and let things just happen

You can't change the world, at least not now. - The best way get rid of self-criticism, worries, worries and obsessive thoughts.

Create a list of 100 things you love

Set aside one and a half to two hours and fully devote yourself to this process. This will show that life is not so bad, that there is a lot in it positive points. Add to it every day and you will see that there are many more good things.

We wish you good luck!

What is positive thinking? In fact, this very capacious expression contains a huge number of various aspects. These are thoughts about something kind and good, and a positive attitude towards the world around us, and the ability to see in other people and in oneself much more poles and positive qualities, rather than shortcomings. This is the desire to bring joy to the world, give your love and smile sincerely. This is the desire to live in the present moment and search for happiness in it. And how good it is when you see people nearby who have truly positive thinking! But those who are used to thinking negatively, unfortunately, are many times more numerous. This is neither good nor bad, it's just reality.

In the endless stream of things and bustle modern life a person becomes so immersed in them that he forgets that it is no less important to take care of himself and the purity of his thoughts, and to cultivate a healthy outlook on life. A person simply plunges into the stream of his thoughts, to which he has long been accustomed, and he is carried away by them. As a result, it turns out that chronic fatigue, dissatisfaction, irritability and other similar negative states begin to take hold of him. It’s a pity, but such things as positive thinking and the ability to observe oneself, as well as control one’s thoughts and emotions, are not taught in schools and institutes. But despite this, there are still methods that allow you to get rid of negative thinking and start thinking in a positive way. Moreover, these methods are quite simple.

The human brain is designed in such a way that it is in a state of constant activity, i.e. operates 24 hours a day, even when a person is sleeping. The brain spends the same amount of energy to generate thoughts of any direction (positive or negative). The only difference is that negativity has the ability to “cling” to a person, exerting a significantly greater influence on him than positivity, and also spreads at a much greater speed and in larger volumes. But while negativity makes a person suffer, become depleted of energy and destroy his life, positivity, on the contrary, adds strength and activates hidden reserves personality and creative potential, improves mood and vitality, and also has a healing effect on the human body.

To learn to think positively, you need to learn to track all your thoughts and emotions and replace negative ones with positive ones. For those who are accustomed to negative thinking, this will be a rather painstaking process, but the result is worth it. It is also important to understand that when working on your thinking, you do not need to strive for some specific milestone– you won’t get to him. Controlling your thinking is a lifelong journey. There is no perfection in it, but there is constant progress, the task of which is to achieve a more harmonious state in general, both inside oneself - in thoughts, emotions and feelings, and outside - in Everyday life. Therefore, be prepared that along with the changes within you, your life will begin to change. And the more you work on yourself, the more things that are still worth working on will appear.

So, what do you need to do to develop positive thinking?

Methods for developing positive thinking

Make a list of positive and motivating phrases for yourself. Read them every morning and before bed, without missing a single day. Such " brainstorm“will increasingly influence your thinking, gradually transforming it.

Read affirmations - phrases and expressions formed in a positive way to develop the qualities you need. For example, if you know that you are used to being irritated and “negative” about every occasion, write the phrase: “I am always calm and balanced. I accept any situation easily and with dignity.” There can be any number of such phrases, and they can relate to any facet of your personality.

Accept the fact that only you are responsible for your thoughts. It's up to you how you react to external stimuli(events, situations, people) and the way you think. Learn to keep all your manifestations under control. If you become the true master of your thinking, nothing can upset you.

Remember that positive thoughts are equivalent to positive words. Strive to remove from your vocabulary such phrases as “It’s impossible,” “It won’t work,” “I can’t,” as well as any verbal manifestations of aggression and negativity. Words are an extension of thoughts. Think about them and do not allow yourself to speak unconsciously.

Try to exclude from your environment people who constantly express negative emotions or complain about something all the time. People with negative energy always “infect” those around them with it, and also “suck” the energy out of them. In such an environment, it is almost impossible to switch to positive thinking. On the contrary, positive people have a great influence on others and contribute to the development of positive thinking. Draw your own conclusions.

Express your gratitude daily. It doesn’t matter to whom and it doesn’t matter why. This could be gratitude to the taxi driver, the cashier at the store, the trainer at the gym, the Lord in your heart; gratitude for the new day, for waking up, for having a loved one, for today being a good day, etc. The main thing is the very manifestation of gratitude, because... through this it is activated positive energy, the mood improves and, naturally, it turns out positive influence on thinking.

Practice meditation. Meditation helps you get rid of unnecessary thoughts, calm down, normalize your emotional state, get to know yourself more deeply, and also promotes self-control, the ability to see the essence of things and think exclusively in a positive way. Even 20 minutes of meditation a day will already have a tangible effect.

Read more positive and developmental literature: interesting novels, novels and stories, funny stories. Learn positive thinking techniques and various ways self-development. Immersion in thematic literature, of which, by the way, there is a lot today, is the best way to change thinking and direct it in a new direction. In addition, you will constantly learn new information, you will know more, you will become a more interesting interlocutor and a well-rounded person.

Play sports. Even scientists have long proven that regular active physical exercise have a positive effect not only on the physical, but also on the emotional and psychological state person. Sign up for a gym, a swimming pool, or at least start jogging. After just a few sessions, you will notice that your thinking will begin to change.

Before you do anything, take a few minutes to imagine yourself successfully completing what you started. Visualize the result, imagine it in every detail and believe in achieving the goal. The energy thus released will have an impact on the process in which you are involved and on yourself.

In addition to the above, there are, of course, other ways to develop positive thinking: watching and listening to video and audio materials (motivating artistic and documentaries, courses, seminars, etc.); refusal to watch news and meaningless TV shows and series; concentration only on positive aspects own life; attending various trainings and thematic events. If you wish, you can find dozens more methods. But the most important thing to understand is that there is no panacea that gets rid of negative thinking. It all depends only on your mood, as well as the regularity and systematicity of practice, and any methods should be used in conjunction with each other. There is only one way to influence your thinking - set a goal to learn to think positively and persistently pursue it, despite the troubles, failures and obstacles along the way. This process may seem quite complicated at first, but with practice it will become easier and positive thinking will become an integral part of your nature.

Think positively! Start doing this right now: strive for progress, believe in success and often remember one good saying that was used long ago by knights in medieval France: “Do what you must - and be what will be!”