Even when feeling stuck or dealing with a chronic condition, believe in the possibility of change and understand that your relationship to your condition can shift and evolve over time.
Understand that your feelings (e.g., feeling ugly, anxious, or lacking time/achievement) are not necessarily objective reality; recognize the separation between your temporary emotional state and your true self.
Understand that long-term happiness and well-being are not fundamentally affected by external achievements or signifiers; instead, you need to find that contentment within yourself.
Counter the societal conditioning of constant future-thinking by actively practicing gratitude for what you have in the present moment, rather than always seeking to accumulate more.
Choose optimism as a more valid and useful perspective, as pessimism offers no constructive path forward, and time often disproves negative predictions.
Recognize that admitting vulnerability, rather than trying to appear strong when weak, actually requires and demonstrates true strength.
Openly discuss mental health problems and understand the different aspects under its banner, as not talking about it can worsen the situation.
Recognize that health (mental or physical) is not a static endpoint, but something that requires continuous monitoring, management, and acute awareness.
Regularly create dedicated spaces and times (e.g., yoga, reading, running) where you can unplug from work, worries, and external demands, allowing yourself to simply ‘be’ and disconnect to reconnect.
Prioritize getting sufficient sleep, as it is a crucial but often neglected component of overall health, impacting both physical and mental well-being.
To reduce addiction and establish a morning rhythm, switch off phone notifications and avoid having your phone by your bed, placing it elsewhere like the kitchen.
Engage in regular running to create space away from daily stressors, which can be empowering by providing a sense of control over physical symptoms similar to panic attacks, and offers endorphin benefits.
Practice yoga, even if initially for physical reasons, as it can have positive knock-on effects on mental health by providing dedicated self-time and promoting slower breathing.
When a panic attack is coming on, instead of running away, reframe it as a test; lie down, experience it, and observe how you handle it to create separation between yourself and the panic.
When facing stressful situations, actively seek to learn coping mechanisms rather than just enduring the stress, as repeated exposure without coping can reinforce negative responses like panic attacks.
Understand that chronic stress is not invisible; it physically alters brain structures (e.g., dorsolateral prefrontal cortex), impairing self-control and rational decision-making, so acknowledge its tangible impact.
Understand that the toughest and most courageous actions can be seemingly small, everyday tasks when facing significant personal challenges like anxiety or agoraphobia.
Engage in talk therapy not just for the advice received, but for the therapeutic benefit of externalizing and articulating your feelings.
When interacting on social media, always try to be compassionate and avoid assuming others are rested or grounded, as their posts might be a reflection of their current struggles.
Be careful with what you say on social media, especially when sharing personal or subjective experiences, as others may misinterpret or be negatively affected.
When interacting with someone struggling, listen to them and let them know they are not alone, as this validation can make a significant difference.
Prioritize teaching emotional intelligence and mindfulness in schools to equip children with tools to navigate a complex and potentially toxic world, fostering sanity and well-being.
Challenge the notion that stress is always character-building and avoid piling excessive pressure on children, as it may not teach coping but rather lead to anxiety and breakdown.
Consider advocating for or implementing shorter working weeks (e.g., four-day weeks) or shorter working days (e.g., six hours), as data suggests this can increase productivity and improve work-life balance.
If getting all nutrition from food isn’t possible, consider taking a nutrient-dense whole food supplement each morning as an insurance policy to meet nutritional needs.
To have a prolific writing career, consider writing shorter books, as this can increase output.