When experiencing a wave of anxiety, explicitly state “This is anxiety” out loud; this simple act can help the feeling dissipate within minutes.
When your mind fixates and spirals into negative narratives about future events, consciously tell yourself to “stop” and ground yourself in the present moment, as worrying excessively about what hasn’t happened is unproductive.
Implement a daily routine that includes meditating, exercising, drinking more water than coffee, going easy on sweets, writing, engaging in creative work, and experiencing art to consistently feel better.
Actively work on replacing negative future narratives with more positive ones, as consistently creating dark scenarios can be detrimental to mental well-being.
Dedicate time in the morning, especially, to practices like meditation and exercise, as this helps you become more open, present, and a better listener throughout the day.
Ensure you get enough sleep and practice meditation, as these foundational habits make it easier to be kind and less critical of yourself.
Consider practicing mindfulness meditation, as it helps in pinpointing and becoming aware of your current feelings and bodily sensations without getting lost in them, unlike TM which focuses on deep relaxation via a mantra.
Integrate multiple wellness practices like mindfulness meditation, therapy, and other self-care routines, rather than relying on just one, for a more holistic and effective approach to mental well-being.
Use mindfulness to become aware of your behaviors (e.g., talking a lot when nervous) in the moment, observing them with a sense of humor rather than beating yourself up.
Understand that meditation doesn’t eliminate worries, but rather helps you observe and appreciate your neuroses with a sense of humor, allowing you to step back from being consumed by them.
Incorporate practices like eating well, stretching, engaging in physical activity (e.g., playing ultimate Frisbee), meditating, and listening to inspiring music into your routine, recognizing their proven benefits for well-being.
Be mindful of exhaustion, over-consumption of coffee, and sugar, as these can contribute to heightened anxiety and panic.
Engage in meditation regularly, even if you find it boring, because it is known to immediately make you feel better.
When your mind fixates and spirals into negative future projections (known as “propunctia”), simply naming this ancient phenomenon can help take the pressure out of it and reduce its power over you.
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