If you feel insecure in yourself, you may feel unworthy of your partner or scared they will find someone better than you. Recognize that these are your own insecurities and may have nothing to do with your partner. Raise your self-esteem by acknowledging your strengths, doing things that make you feel good about yourself, and  replacing negative self-talk with positive self-talk.  For example, if your inner dialog tends to tell you how awkward you are or how embarrassed you should be, replace it with things that make you feel good about yourself, such as, “Even if I didn’t explain myself well, I still tried and did a better job communicating.” If your self-esteem issues are interfering with your relationship, you may want to seek help from a licensed therapist on your own. They can help build your self-esteem, which may strengthen your relationship. Develop yourself as an individual, not just as a partner in a relationship. Having interests and hobbies can also provide an outlet for stress. Find an activity that makes you feel good that you enjoy. Try to engage in your hobby at least once a week.  If you don’t know where to start, try volunteering. You can meet new people and know you’re making a difference in your community.  You can try and pick up a new sport, do yoga, paint, dance, hike, or create music. Talk about the jealousy or trust problems you experience and gain some perspective with a trusted friend or family member. If you need some help or advice, go to someone you trust to talk it out. Even if they cannot help you, they can still listen. Spend time with your friends and family outside of your relationship. Make time for meals, nights out, and activities with people you care about. If you struggle to manage anxiety or jealousy in your relationship, learn to cope with these emotions without lashing out or hurting your partner.  If you feel stressed, try taking some deep breaths before accusing your partner or feeling distrustful in them.  This can help calm your body and your mind. If you struggle to process your emotions, try journaling, listening to music, or taking a walk.

Summary: Build your self-esteem. Explore your interests and hobbies. Find support with friends and family. Manage your emotions in a healthy way.


In sprinting, athletes win by small increments. You want to make sure you are using proper footwear to ensure you perform your best and don’t get hurt.  Look for shoes built for speed. Different types of running shoes suit different types of running professionals. Get a fitting. Most local running shops will have knowledgeable staff that will help you find shoes that fit you well. Many even have treadmills and systems that enable you to find the perfect shoe for your running style and foot. Once you graduate from school, it can be beneficial to join a local track and field club team. This will give you continued support and accountability.  If you live in the U.S., you can use the USA Track and Field club search to find one. Different clubs allow different ages to compete. Some are open to all athletes, some are youth-only, and some only allow 18 and over master adult athletes. Before you graduate, you can join a club in addition to your school’s team. Once you graduate, you’ll be able to intensify your involvement. As you’re becoming a professional, you want to compete as often as you can. This way you’ll have evidence of your professional record, as some prestigious races or teams, such as the Olympics, have specific eligibility times that you’ll need to be able to prove. Even as you start to compete more, you want to make sure that you maintain your regular training schedule and stay healthy. As an athlete, you want to know how other sprinters are competing. Make sure to keep current on record breaking times.  Keeping up with top athletes will help you to set realistic goals for yourself. For example, Usain Bolt set the 100m world record in 2009 with a time of 9.58 seconds.

Summary: Invest in good shoes. Join a local club. Compete often. Keep training. Stay current on records.


People often do not want to worry their loved ones, but it is imperative that they know what is going on if you suspect that you are having a heart attack. The situation could worsen to the point that you are unable to respond effectively. Inform them at the first signs of a heart attack so they can begin caring for you. If you are not around friends or family, try to inform anyone else who is around of your condition. It is important that someone knows what is happening to you. Aspirin is a blood thinner and can help in case of a heart attack. You should chew it, instead of swallowing it, because chewing it will cause it to reach your bloodstream more rapidly. Do not substitute the Aspirin for another painkiller.  A standard dose of approximately 325 mg should be sufficient. Evidence suggests that coated, enteric aspirin, which allows for slow absorption of the drug, is still beneficial to those suffering from a heart attack. There is reason to suspect, however, that un-coated aspirin are probably more effective.  Do not take aspirin if you are allergic to it, have stomach ulcers, recent bleeding or surgery, or another reason for which your doctor has told you not to take aspirin. Other painkillers like Ibuprofen, opioids, and Acetaminophen do not share the same properties and should not be administered in case of a heart attack. . To increase your chances of survival, call 911 within 5 minutes of when you first develop symptoms. Three minutes of even light chest pain is a good indication that what you are experiencing is, in fact, a heart attack and that you should seek emergency medical attention. If you are also experiencing shortness of breath, numbness, or severe pain, call immediately. The sooner you call the better. If you are behind the wheel, get off the road. You could lose consciousness and endanger the lives of others. If there are other people around you, do not ask them to drive you to the hospital. It is best to be taken by the EMTs.  Response teams can get you to the hospital more rapidly than your family. They also have equipment in the ambulance that will allow them to treat you before you make it to the hospital. The only instance when you should drive to the hospital is when you are unable to reach emergency support through 911. If you have been prescribed nitroglycerin, take it when you feel symptoms of a heart attack. It will open up blood vessels and reduce chest pain. Anxiety will increase the amount of oxygen that your heart demands. This will make it more likely that you will experience severe complications. Lie down and try to rest.  Take full, deep breaths to improve oxygen flow and calm yourself down. Do not take short, quick breaths or hyperventilate. Breathe in slowly and comfortably. Remind yourself that help is on the way.  Repeat soothing phrases like “Help is on the way,” or, “Everything will be alright” in your head. Loosen tight or restrictive clothing. CPR is imperative if you lose your pulse. Ask around for someone who is willing to perform CPR. If no one knows it, find someone who is willing to be coached on by the 911 operator.  If the person giving you CPR does not know proper form, it is generally best that they refrain from giving mouth to mouth. They should stick to chest compressions, pushing down on your chest at a rate of about 100 compressions per minute.  There is no evidence that self-administered CPR during a heart attack is effective. By the point that CPR is imperative, you will already be unconscious.
Summary: Alert others. Chew an Aspirin. Call 911 Refrain from driving. Take nitroglycerin. Lie down and relax. Ask someone to perform  CPR.