Prioritize listening to your wise inner voice and what your body and mind truly need, rather than being swayed by loud external cultural voices and expectations, as this is the real path to happiness.
Actively focus on the current moment instead of constantly seeking the ’next big thing’ or dwelling on the future, as happiness is often found in the present.
Treat yourself with the same compassion, understanding, and grace you would offer a loved one, especially when feeling sad, scared, or having a tough day, rather than resorting to harsh self-criticism.
Practice observing your thoughts and feelings as an outsider, without identifying with them; a technique involves closing your eyes for 10 minutes daily and labeling mental pictures as ‘image’ and internal conversations as ‘words’ to gain a sense of control.
When your anxious inner voice arises, acknowledge it with compassion, recognizing its protective intent, and gently tell it you appreciate its concern but will proceed, which helps dissipate its power.
Use the ‘five senses technique’ to immediately ground yourself in the present: 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 worries arise, consciously tell yourself ’not now’ to acknowledge the thought but choose to redirect your focus to the present moment, asserting your choice over your thoughts.
Recognize that your inherent value remains constant, independent of external successes, achievements, or material gains, to avoid the ‘arrival fallacy’ and find true contentment.
When experiencing overwhelming feelings like panic, surrender to them by acknowledging their presence and reminding yourself that they are temporary and will pass, rather than fighting them.
Proceed with actions and goals even when experiencing fear or anxiety, adopting the mantra ‘just do it afraid,’ rather than waiting to feel completely peaceful or strong.
Use your thoughts to influence your physical state by consciously choosing to act as if things are fine (e.g., by engaging in conversation) even when your body feels anxious, which can signal your body to calm down.
Engage in focused, hands-on activities, such as rope bowl making, as a form of active meditation to divert attention from anxious thoughts and ground yourself in the present moment.