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00:00:00 Hello listeners

00:01:59 BELLY BREATHING

00:07:38 THE 5-4-3-2-1 GROUNDING TECHNIQUE

00:13:09 HAVE A MANTRA

00:18:41 SCAN YOUR BODY

00:26:58 LAUGHTER MEDITATION

00:31:43 LOVING-KINDNESS MEDITATION

• Easy, everyday lifestyle changes can make a big difference with anxiety and overthinking. An obvious area to examine is whether you’re having too much caffeine. Try to limit yourself to four hundred milligrams daily.

• Everyone worries, so at least do it strategically by scheduling worry time. Keep a worry journal so that instead of fighting worry, you postpone and contain it, tackling it on your own terms.

• Practice gratitude daily to gently shift your perspective to focus on everything that is going well in your world. Use a journal or write thank-you notes to people who have shown you kindness.

• Mental anchoring is a technique that, once established, can be used as often as you like to help ground and calm you. Choose an anchor, choose a desired state, then connect the two during visualization so that revisiting the anchor brings you back to that state of mind.

• Have a consistent morning routine where you focus on good food, nature, healthy habits, and quiet contemplative time where you set your intention for the day. Make sure you’re hydrated, since dehydration can elevate cortisol levels.

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00:00:00 This is The Path to Calm

00:06:42 The Science of Self-Talk

00:15:05 The Dialogical Self Theory

00:16:23 The Relational Frame Theory (RFT)

00:18:01 Self-Talk as an Amplifier

00:24:09 Eenie, Meenie, Minie, Moe

• Have you ever noticed a voice inside your head that is constantly chattering about something or the other right from the moment you wake up? You might have grown so accustomed to it that you barely notice it anymore, but it's definitely there, and it’s either hurting or helping you. No perspective is truly neutral. This voice, a part of your stream of consciousness, is an inner monologue that runs alongside your life, observing and commenting on its various happenings. It tells you who you are, and how you should feel about your identity and the events that occur in your life.

• There are three main types of inner voices or self-talk. The first is positive self-talk, which acts as a continuous reaffirmation of the good things about you and your life. This type of inner voice bolsters our confidence and elevates happiness levels. However, on the other end lies negative self-talk. This voice is always critical and saying degrading things to us about who we are, what we do, etc. If left uncontrolled, it can lead to several mental health issues. The third type is neutral self-talk, which simply consists of unbiased observations as we walk through life—although this almost always has a positive or negative subtext.

• Our inner voice, regardless of type, represents the inner representation we have of ourselves. Often, this is not consistent with reality. The way we think we are and what we actually are can be miles apart, but reality seldom matters if we’re convinced that things are a certain way. This leads to why having healthy self-talk is so important. It influences our thoughts, perceptions, and the way we view ourselves, all of which have physiological correlations that affect how we feel and behave. The basis behind this is neuroplasticity, as the more you repeat something, the more it changes your brain’s structure and becomes your reality.

• If you’re wondering what exactly counts as self-talk, it includes positive or negative statements we say to ourselves, our ruminations, racing thoughts, and the conversations we have with ourselves. Regulating this self-talk can have many positive effects that are essential to our well-being, such as improving sports performances, reducing stress, promoting better self-esteem, and helping us cope with the ups and downs of life. Monitoring self-talk is the key to changing your emotions, behavior, perspective, and life potential.

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00:00:00 Hello listeners

00:02:30 Beyond Radical Acceptance: Amor Fati

00:07:36 Tip 1: Define the event as objectively as possible

00:08:37 Tip 2: Have a mantra

00:09:36 Tip 3: Focus on action, focus on solutions

00:11:18 Negative Visualization

00:18:24 Stoicism and CBT Combined—the “What-If” Technique

00:30:08 Be Honest with Yourself

00:36:39 Keep It Simple with the Two-Column Exercise

• The ancient Stoics were masters of living in the present.

• One way of rethinking your relationship to the past is to adopt the Stoic attitude of amor fati. This translates roughly to “love of one’s fate.” Whatever happens is embraced, wanting “nothing to be different.” To practice it, look at events as neutrally as possible and then respond to them with a simple mantra like “good.” By focusing on action and solutions, we are able to transform adversity.

• Negative visualization is where we occasionally spend a short amount of time imagining in detail the negative things that could happen in life. This renews appreciation and gratitude for what matters, allows us to prepare for the future, and creates psychological resilience.

• With the “what-if” technique, we write down a fear and ask, “What if this were true?” and explore the worst that could happen, showing ourselves that it is tolerable and not so bad after all. Likewise, remember Memento mori, Latin for, “remember that you will die” to help remind you of what matters.

• Problem-focused thinking zooms in on what’s wrong. Solution-focused thinking zooms in on what could be right and looks to taking action to change the situation. Thinking needs to be balanced with action. Focus on the problem needs to be balanced with focus on the solution.

• Remember the Serenity Prayer and try the two-column exercise to help you identify what you can change and what you can’t. Accept what you can’t, act where you can.

• Ask what you want and value, then ask yourself, “Is what I’m doing, thinking, or feeling bringing me closer to that?”