What's holding you back from having the life or career you want？The answer for over 50%of people is fear. This can turn up in a variety of ways from doubt，worry，and anxiety. Maybe you've been told negatives（否定）and put-downs over and over again by other people. 【小题1】 It's completely normal to be afraid in these situations，but you have a choice in how you let those thoughts shape your actions.

【小题2】 What's at the root of it？Where do these thoughts come from？Really dig through the layers of the story you are telling yourself and find the reason. It's possible that this belief was given to you by someone else and you've just been accepting it as true.

Create a support system. While you are working，at meetings，or building a business，who is supporting you？Many people believe they are fine with "go it alone"，and don't need help. The reality is that most people who try to do everything on their own，waste a lot of time，and end up feeling burnt out. 【小题3】

Dare to dream. What are your dreams？【小题4】 In fact，all of our modern conveniences: electricity，cars，airplanes，and computers were once dreams. Imagine if those inventors held back because of what other people thought about them.

【小题5】 Understanding where a negative belief comes from helps you move through the fear. Then you can start taking measures that help you achieve your goals. This sounds simple, but in fact it can be the hardest part. Knowing something on an intellectual level isn't the same as putting it into practice. If you want any help around this, consider working with a coach.

   Light therapy is not the only treatment for jet lag（时差反应）.There are other things you can do to feel less tired the next time you travel. Sleep experts at the medical website WebMD have these suggestions on how to fight jet lag.

●【小题1】

Several days before you travel, start moving your bedtime and hours for meals closer to the time you plan to eat and sleep on your trip.

●Start making small changes while in flight

Change your watch when you get on the airplane. This is playing a trick on your mind. But it can help you to start thinking of the time at the other end of the flight. Try to sleep on the plane if it is nighttime in the place where you are going.【小题2】.

● Arrive early

If you are traveling for work or for a personal reason, try to arrive a few days early, if possible. 【小题3】.

●Drink water

Drink lots of water before, during, and after your flight.【小题4】. Alcohol and coffee can have a bad effect on your sleep.

● Move around

【小题5】. But after you land, avoid heavy exercise near bedtime. Exercise near bedtime can delay sleep, whether on an overseas trip or at home.

If you travel, what are other tips you use to make it more enjoyable?

   Communication is one of our most important ways of being in the world as human beings. 【小题1】 It is an art because if you practice it enough times you will master it. It is a science in that there are rules that must be followed for communication to occur. It is the communication that has changed our world. However, many of us have difficulty communicating with each other effectively. 【小题2】.

·Important contexts. For communication to occur there has to be a sender and a receiver. There needs to be someone who is speaking and someone who is listening. There has to be a context for that communication to locate the message. 【小题3】 The receiver can better understand the message behind the message, the subtext of the message and so on with the help of the context.

·【小题4】 Communication requires that barriers (障碍) be laid to rest so the sender and the receiver of the message can be in contact with each other. Barriers to communication include noises, not giving your full attention, speaking on your cellphone while the other is talking. In today’s multi-task work, it’s no wonder there are so many troubles — not only at home, but also in workplaces, places of worship, meetings, etc.

·Rewarding listening. Listening is hard work. It is difficult but with practice, listening can become as natural as eating an apple pie and an ice cream. 【小题5】 When you are not listening, the communication is not getting through. Listening does not mean being quiet and pretending you are giving your whole attention while your mind wanders to what’s for dinner or something like that.

Ways to Increase Your Confidence

There are some ways you can use to increase yourself-confidence. You’ll need to practise a lot before some of them start to work. It’s like playing the guitar or soccer. 【小题1】 But as you do them, you build deeper confidence in yourself.

【小题2】

Exercise will improve your confidence and your way of looking at life. Plus, being healthy and looking better can also help you feel more confident.

Create something.

Everyone is a creative person. Rediscovering your creativity is a good way to improve your confidence in yourself. Creating something is a wonderful but not always easy experience. But when you’re done, you not only feel good about yourself. 【小题3】

Use your body.

If you start to walk fast you’ll soon start to feel nervous. If you start to walk slower you’ll soon start to feel more relaxed. To feel more confident, use your body in a more confident way. 【小题4】 Learn how confident people around you or on the TV use their bodies.

Compare yourself to yourself.

This will take away a lot of unnecessary pain in your life. 【小题5】 Compare yourself to yourself. Improve yourself and see how you grow and become a more successful, more confident and happier person.

   With an improved economy，many travelers have been buying first or business class seats，leaving fewer for upgrades（升级）.Here are some strategies for getting a free upgrade.

1. Fly a lot.

This is the most common way to earn a free upgrade. Most airlines reserve some spaces for travelers who fly at least 5，000 miles per year. Five years ago，this meant half or more of domestic（国内的）first class travelers sat up front for free. But now，airlines are selling more high-price seats，so on popular routes it is not unusual for more than 20 travelers to compete for one or two upgrades. But on routes with fewer business class travelers，free upgrades remain more plentiful.

2. Use miles.

If you're not a frequent traveler but still have some miles to fly，you may be able to use them for an upgrade. Be careful，though，as many airlines now ask not just for miles but also a cash co-pay. One example: on flights to Europe，American Airlines charges 5，000 miles，plus $110，for a one-way upgrade from discounted economy class to business class. For most domestic upgrades，American Airlines wants 15，000 miles plus $ 75.

3. Get lucky.

Sometimes airlines overbook coach（经济舱），and a few travelers get no seats. Agents try to ensure the airline's most loyal travelers get the nod（被选中）. Agents usually have some flexibility to make sure the plane is full and takes off on time. So it's the easiest way for them to do it-they might upgrade someone else out of order.

4. Save a life.

Flight attendants don't usually upgrade passengers, even when empty seats remain. Doctors and nurses who answer an emergency call are sometimes an exception. If they comfort a passenger, flight attendants might allow them to sit in business or first class for the rest of the flight.