Advocate for childhood meditation or early mindfulness training to build inner mental resilience and self-awareness, enabling young people to recognize and vocalize when they need help.
Begin building mental resilience by understanding and teaching the core concept that “you are not your thoughts,” which creates space for observation and forms a foundation for other coping mechanisms.
Cultivate the ability to observe when your thoughts are overwhelming or negative, and if you feel yourself “spinning,” make it a point to confide in three close, trusted people for support.
Adopt the phrases “death by suicide” or “died by suicide” instead of “committing suicide” to remove harmful stigma, which can encourage individuals experiencing suicidal thoughts to seek necessary help.
If you are concerned about someone, directly ask “Are you thinking about suicide?” and listen with compassion, as this open, non-judgmental approach can reduce suicidal ideation.
To keep an at-risk person safe, inquire about their suicidal thoughts or plans, help reduce access to lethal items like firearms, and transport them to the ER if they are in immediate danger.
Offer consistent support to someone at risk by being physically present, communicating via phone, or finding other ways to show you care, providing connection without over-committing.
Facilitate access to professional help for at-risk individuals by providing the National Suicide Prevention Lifeline (800-273-8255), connecting them to community support, or helping them create a safety plan.
Maintain connection and provide continuous support to at-risk individuals by following up with them after initial conversations, whether in person, by phone, or via text.
When experiencing intense emotions like grief, permit them to wash over you fully, but consciously avoid clinging to them, recognizing their impermanent nature.
When overwhelmed by grief triggers, allow yourself to fully experience the emotion, and then actively process it by writing down your exact feelings, rather than suppressing or prolonging it.
In moments of intense emotion, practice the STOP method: Stop what you’re doing, Take a deep breath, Observe your physical and emotional state, and then Proceed with greater calm and awareness.
Recognize when you are voluntarily prolonging negative emotions by replaying or dwelling on upsetting events, and consciously choose to refrain from “stirring the pot” to allow them to pass naturally.
Develop the practice of recognizing when you’re on a “slippery slope of sadness” and consciously choose to step back from dwelling in an unproductive “ugly place,” while still giving yourself permission to feel emotions.
Consciously choose to be vulnerable by saying “yes” to novel experiences and “leaning into your fears,” allowing stress and anxiety to surface as you discover your innate capacity to manage them.
In the face of profound loss or adversity, resist the urge to withdraw and instead make a deliberate effort to remain open to new experiences and opportunities.
Prioritize building and maintaining genuine social connections and community, even if it goes against your natural inclination, by regularly engaging in social activities and accepting invitations that foster connection.
Understand that everyone carries their own struggles, and by sharing your personal story, you can create deeper connections and foster empathy with others.
Challenge your inner critic and fear of looking foolish by actively participating in new activities, like playing basketball with your child, prioritizing the experience over concerns about external judgment.
Combat the natural tendency to become complacent with age by actively seeking out and “leaning into” experiences you wouldn’t typically try, thereby challenging your comfort zone.
Make a conscious effort to consume news from a wide range of sources and actively seek out conversations with individuals whose opinions differ from your own to expand your understanding.
Dedicate at least 15 minutes each day to meditation, even when your mind is busy, as this consistent practice can be profoundly helpful for mental well-being.
Incorporate daily guided meditations, like those found on the “10% Happier” app, to address specific mental states such as anxiety, stress, or performance-related worries.
Dedicate 15-20 minutes daily to gratitude meditation, actively cultivating and feeling gratitude, which can serve as a powerful form of mental conditioning.
Regularly repeat positive mantras such as “I am worthy,” “I am enough,” and “I am loved” to build self-compassion and counteract negative self-talk.
Dedicate time at the start of each day to pause, check in with your mental state, and set an intention to remain present and progress through the day’s tasks.
Throughout your day, pause every hour or so to ask yourself “where are you right now?” and consciously bring your attention to the present moment, taking a breath to ground yourself.
Cultivate a daily mindset where you consciously avoid getting overly entangled in your thoughts, allowing you to navigate challenges with greater ease and less stress.
Start daily work meetings or stressful team activities with a brief collective pause for three deep breaths to promote calmness, focus, and a sense of shared purpose.
Consider trying meditation apps or books, like “10% Happier” or “Headspace,” as a small investment that could lead to significant personal improvement and happiness.
When meditating, visualize your thoughts as cars passing by, allowing them to go without attachment, which can help simplify the practice of mindfulness.
Engage with complex or profound books multiple times, as each re-reading can reveal new layers of understanding and insight that may have been missed previously.
Challenge conventional practices, like using pesticides for a perfect lawn, and instead appreciate natural elements like dandelions, fostering a simpler and more questioning approach to life.
Consider scheduling a longer meditation retreat, such as a 10-day one, as a future goal, even if it initially feels intimidating, to deepen your practice.
Use writing, such as journaling or blogging, as a method to process intense emotions and grief, allowing yourself to express vulnerabilities and share your story if it feels appropriate.
Leverage social media platforms with the specific intention of sharing your personal story to connect with others facing similar challenges, fostering a sense of community and mutual support.
When working on emotional regulation, focus on achieving small, incremental improvements over time rather than striving for unattainable perfection, as any progress is a success.
If you are a non-native English speaker, consider translating meditation phrases or concepts into your native language during practice, as it may enhance your ability to generate awareness and feelings.
Incorporate specific foreign language terms, such as “propancha” from Pali, as mental notes to quickly identify and disengage from unhelpful thought patterns like negative future fantasizing.
Recognize that excessive desire, especially for clarity or control, can hinder progress in meditation and life; instead, allow for variables and let go of rigid expectations.