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A lot of these types of articles are over-the-top in terms of "fuck you" sentiment. I have some experience moving around/negotiating higher salaries, and I think it's completely possible to do so without being an asshole. The key is to remember that it's just a business transaction -- you're providing a service, and the company is paying you for it. If you are polite and firm with your salary request, the company will take it if they think your service is worth it. If not, find another company that values your service more. Keep that in the back of your mind at all times, and don't let anyone obfuscate the situation, and you'll be fine.

Light weights to build self esteem.

Do it once. Only once, go through the exercise while reminding yourself that you're doing it just as an exercise.

The second time (and beyond) will be orders of magnitude easier to do.