Instead of being swayed by external pressures and cultural voices, focus on introspection and pay attention to your wise inner voice to find what truly makes you happy.
Recognize the importance of being present in your daily life to avoid checking out or disassociating from your experiences, especially during significant moments like raising a child.
When feeling negative emotions or wanting to ‘check out,’ extend the same compassion to yourself that you would to a loved one, acknowledging your feelings rather than judging them.
When your anxious voice appears, acknowledge it with compassion, recognizing its protective intent, and gently reassure it that you will proceed, which helps dissipate its power.
Close your eyes for 10 minutes daily and practice observing your thoughts by labeling them (e.g., ‘image’ for pictures, ‘words’ for conversations) to gain a sense of control and distance from them.
To ground yourself and interrupt anxious ‘what if’ thinking, identify five things you see, four things you hear, three things you smell, two things you taste, and one thing you touch.
When ‘what if’ thoughts or future anxieties arise, consciously tell yourself ’not now’ to defer those thoughts and redirect your focus to the present moment.
When facing fear or anxiety, adopt the mantra ‘just do it afraid’ and continue moving forward, rather than waiting to feel completely peaceful or strong.
When a panic attack or intense anxiety is building, divert your attention by engaging with your surroundings or asking questions to others, shifting focus away from your internal fear.
Instead of fighting intense anxious feelings, surrender to them by acknowledging their presence and reminding yourself that the feeling will eventually pass.
Find a focused, hands-on activity like rope bowl making (or a similar craft) that acts as a form of active meditation, diverting attention and grounding you in the present.
Shift your focus from seeking satisfaction only in ‘big highs’ or future accomplishments, and instead find joy and contentment in everyday, ordinary moments.
Understand that your inherent value does not change with external success or achievements; avoid tying your self-worth to what you gain or accomplish.
Understand that constantly seeking ’the next thing’ for happiness is like consuming sugar – it provides temporary satisfaction but ultimately leaves you wanting more, never truly fulfilling.
Instead of filling your ‘shame closet’ with self-criticism, actively choose to fill your life with grace and compassion towards yourself.
Realize that you have a choice in how you engage with your thoughts; you can choose to shift your focus back to the present moment even if it feels difficult.
Commit to stopping the obsession with ‘big-ticket changes’ and future goals, and instead focus on simply ‘being’ in the present moment.
Establish a ritual of reading bedtime stories, even children’s books, with a loved one to unwind and connect.