Consistently engage in meditation, regular exercise, and mindful eating habits, as these practices are known to improve overall well-being and manage anxiety.
Actively work on replacing negative, catastrophic predictions about the future with more positive or neutral narratives, especially when supported by practices like meditation and sufficient sleep.
When experiencing a wave of anxiety, verbally label it by saying ‘This is anxiety’ out loud. This practice can help reduce its intensity and duration.
Engage in mindfulness meditation by focusing on your breath and being openly aware of physical sensations and emotions, quietly noting them to pinpoint specific feelings. This fosters awareness rather than just relaxation.
When feeling anxious, remove the narrative (e.g., ‘I’m anxious because I’m late’) and focus purely on the physical sensations of anxiety. This allows you to respond thoughtfully rather than react impulsively.
Continue to pursue your goals and try new things, even when feeling terrified or experiencing imposter syndrome, by focusing on persistence, honest work, and finding good collaborators.
Evaluate your thoughts by asking if they are constructive and if you can take action on them. Discard or reframe thoughts that are not actionable or helpful.
When addressing a problem with someone, begin the conversation by explicitly stating your positive intention (e.g., ‘I care about this working relationship’) to foster a constructive dialogue.
If you experience anxiety or panic attacks, significantly reduce or eliminate caffeine consumption, as it can exacerbate these conditions.
Integrate mindfulness practices with professional therapy and other supportive activities for a comprehensive approach to mental well-being, rather than relying on a single method.
Overcome social judgment and embrace simple, traditional wellness practices like eating well, stretching, and meditating, acknowledging their proven benefits.
Use your anxiety as a fuel or inspiration for creative work, transforming personal struggles into productive output.
Acknowledge and embrace what genuinely excites you and brings you joy, even if it seems unconventional to others, as this acceptance fuels your drive and satisfaction.
Maintain persistence in your endeavors by cultivating and relying on a genuine love for the work itself, which makes challenges feel like ‘fun problems to solve’.
Deliberately put yourself in uncomfortable situations and cultivate a higher tolerance for discomfort, as an aversion to it is identified as a root cause of anxiety.
Leverage your personal ’non-negotiables’ (like exercise, hydration, and taking breaks) to build resilience and better cope with uncomfortable situations.
Practice open and honest communication in uncomfortable relational moments by acknowledging your reactions, apologizing for impact, and clearly stating your needs. This fosters stronger relationships.
Select collaborators carefully, as having the right team is crucial for success and prevents projects from failing or going awry.
Strive to make your creative work honest and authentic, putting more of yourself into it rather than merely imitating others, which enhances its impact and personal value.
When you find yourself catastrophizing about future events, challenge the thought by bringing yourself back to the present moment, recognizing that the anxiety is often about something that isn’t happening yet.
Stop creating negative narratives and worrying excessively about potential future problems, as this only makes you experience the negative event twice if it occurs, without making it any easier.
Recognize and discard the ‘magical thinking’ that worrying about the worst-case scenario will either prevent it or prepare you for it. Instead, it often leads to experiencing negative emotions twice.
When inner voices tell you you’re a ‘bad person’ or are unconstructive, challenge them by reminding yourself that you are complicated and working through things, focusing instead on what is actionable.
Label sensations of anxiety (e.g., ‘anxiety,’ ‘buzzing chest’) in your mind to ‘pixelate’ the feeling, reducing its monolithic power and allowing it to shrink and melt.
View your anxieties and neuroses with a sense of humor and detachment, acknowledging them without getting caught up, rather than expecting meditation to eliminate them entirely.
Cultivate a mindset of acknowledging your own imperfections and challenges while still being open and engaging with others, rather than letting self-preoccupation isolate you.
Engage in self-exploration and therapy to understand your inner workings, as this deeper understanding will enhance your creative output rather than diminish it.
When a difficult thought or feeling arises, acknowledge it and vocalize it (e.g., ‘I’m nervous’) to release it rather than holding it in, which helps to process and move past it.
As a leader, recognize that your team needs a boss and a leader, not just a friend. Adjust your behavior to maintain appropriate boundaries and ensure your actions are not misinterpreted.
When reducing caffeine intake, do so gradually rather than going cold turkey to avoid severe withdrawal symptoms.
As you mature, learn to disregard others’ opinions about your passions or choices, recognizing that differences in preference are normal and should not induce self-doubt.
When anticipatory anxiety leads to frantic thoughts about future tasks, consciously tell yourself to ‘relax’ and avoid getting caught in negative narratives about immediate obligations.
Create and adhere to a personal list of daily ’non-negotiables’ (like meditating, exercising, writing, engaging with art) that consistently improve your well-being.