Regularly take a moment to ‘zoom out’ from daily stresses and gain a big-picture perspective on your life, which can bring clarity and help you differentiate between minor and major problems.
Focus your energy and efforts on the elements within your control, and learn to put aside those you cannot control to manage fear and anxiety.
Understand that resilience and the ability to manage stress are skills that can be developed and improved through intentional training and experience.
Implement structure and routine into your daily life, as it paradoxically provides freedom by ensuring dedicated time for important activities like rest, exercise, and breaks.
Carve out 5-10 minutes daily for peace and quiet to reflect on what is causing you stress, why you are worried, and analyze the problem from a technical point of view.
To make decisions and reduce anxiety, follow four steps: 1) Look at the facts to define the problem, 2) Think of multiple options, 3) Reason through those options, and 4) Take action based on your reasoned choice.
Intentionally expose yourself to environments with real risk and consequences (e.g., pushing physical or mental boundaries) to build resilience and learn how to cope with pressure and interact with others under stress.
Actively explore and push your boundaries by trying new things to learn about yourself and equip yourself with more ’tools’ to effectively deal with future situations.
Balance your responsibilities to family with the need to be true to yourself and your passions, as this sets an important example for your children and maintains your identity.
Understand that learning and development are lifelong processes, and doors to opportunities don’t close after formal education; keep studying and developing new skills as they become relevant.
Understand that rising fear can increase adrenaline, making you sharp, clear, and focused, which can be used to your advantage in challenging situations.
Engage in training and practice to develop the ability to manage fear, allowing you to utilize its beneficial aspects rather than letting it become overwhelming.
In stressful situations, focus on what you can do, run through procedures, and aim to get ahead of the problem to prevent it from spiraling out of control.
Develop multiple options for potential problems to avoid true fear, which arises when you run out of choices and are forced to react instead of being proactive.
Cultivate a mindset of anticipating potential problems and planning for contingencies, rather than assuming everything will always go smoothly.
Always maintain a level of vigilance and readiness for potential emergencies, even during routine times, to be prepared to act quickly if needed.
Recognize that resilience is not a fixed trait but a skill that requires continuous practice and development throughout life, as different situations demand new skill sets.
Intentionally put yourself in uncomfortable situations (e.g., cold, hungry, tired) to learn about your true personality, how you behave under pressure, and identify areas for personal growth.
After challenging experiences, engage in peer reviews to gain external perspectives on your behavior and its impact on others, complementing self-reflection for deeper learning and growth.
When facing new challenges, reflect on past difficult situations you’ve successfully navigated, even when underprepared (e.g., lack of sleep), to build confidence and draw strength.
Value direct experience and actively doing difficult things over merely reading or knowing about them, as personal experience provides the most powerful form of evidence and learning.
Write down your stressors and anxieties to gain clarity of thought, then formulate a plan to address them, and commit to sticking to that plan.
Avoid self-blame for outcomes that didn’t go as planned, as long as you followed a sound decision-making process with the information available at the time.
Build protective buffers in your life, such as financial reserves or alternative plans, to provide options and security against uncontrollable events.
Ensure you get adequate rest to maintain peak performance and have an extra reserve of energy and focus available for unexpected emergencies.
In the evenings, redshift your lighting (reduce blue light) to help your body transition into a sleep rhythm, as blue light exposure can disrupt circadian rhythms.
Adhere to a consistent 24-hour schedule, including at least seven hours of sleep, to support your body’s natural circadian rhythm and optimize performance.
Pay attention to your nutritional intake and adjust it as needed, especially in new or demanding environments, to ensure you consume enough calories for your body’s needs.
In confined or low-gravity environments, ensure proper airflow (e.g., by using fans) to prevent pockets of carbon dioxide from accumulating and to maintain a healthy atmosphere.
View parenting as a continuous journey of learning and resilience building, as each stage of a child’s development presents new challenges requiring new ways of dealing with situations.
When pushed to your limits (e.g., cold, hungry, tired), observe your reactions and strive to be selfless, going the extra mile to help others, which reveals and strengthens true character.
As life circumstances change (e.g., becoming a parent), re-evaluate risks in more detail, allowing new responsibilities to influence your decisions while still staying true to your core self.
Despite feeling less qualified than others, believe in your own potential and capability, and give your best shot, as you might surprise yourself by overcoming initial hurdles.
When facing competition where others excel in certain areas, recognize and leverage your unique strengths, personality, and character, as these can be decisive factors.
When experiencing a crisis of confidence, especially when comparing yourself to others, give your best effort and recognize that passing initial hurdles can empower you to trust in your personal capabilities for subsequent challenges.
Focus on developing your personality and character, as these soft skills are crucial for success, especially in roles requiring teamwork, communication, and representation.
If traditional paths don’t work out as expected, remember you can always chart your own course, revisit goals, and find alternative routes to success.
Actively seek connection with nature, as it can be deeply appreciated and restorative, especially after periods in sterile or artificial environments.
Strive to see the ‘bigger picture’ and cultivate a global perspective, recognizing the importance of cooperation and collaboration on Earth, which can help reframe perceived problems.
Continuously search for answers and maintain an open mind to all ideas and opportunities, even on profound topics like spirituality, without being confined by specific doctrines.
Dedicate a few moments each day to quiet self-reflection, ideally in nature, to connect with your inner self, remember your purpose, and cultivate personal happiness.
After intense or extraordinary experiences, create intentional transition periods to decompress, process what happened, and normalize your situation before re-engaging with daily life.
When pursuing high-risk endeavors, ensure your family has a robust support structure in place to cope with potential challenges or emergencies in your absence.
Support your partner’s ambitious endeavors by maintaining a sense of normalcy and not burdening them with your worries, allowing them to focus on their demanding tasks.
Instead of relying solely on statistics, analyze past incidents, understand their causes, how they were mitigated, and what potential problems could still arise, to gain a better understanding of real risk.
Acknowledge and put aside elements you cannot control, and then make a conscious decision about whether you are prepared to accept the remaining risks.
Actively seek out adventure and be willing to push yourself out of your comfort zone, as this helps build experience and prepares you for the unexpected.
In high-pressure situations, staying calm and taking control, as trained, can help avert disaster and manage the situation effectively.
While others focus on immediate tasks, anticipate potential future problems (e.g., fuel consumption, life support) and prepare calculations or monitor resources to stay ahead.
Prepare thoroughly for interviews by studying and understanding the role, but ensure your personality and character remain honest, genuine, and authentic, rather than pretending to be someone you’re not.
In interviews, allow yourself to open up and reveal your true personality and character so that potential employers can make a fully informed decision about your suitability for the role.
Beyond skills and qualifications, cultivate a strong personality and character, as these ‘small details’ are often the deciding factors when candidates are equally capable.
When strong emotional desire for an outcome arises, consciously take time away and try to stay detached to make clearer, more rational decisions without being swayed by overwhelming emotions.