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One way to calm an anxious mind: Notice when you’re doing OK

https://ideas.ted.com/one-way-to-calm-an-anxious-mind-notice-when-youre-doing-ok/

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One way to calm an anxious mind: Notice when you’re doing OK
Settling into a basic sense of okayness is a powerful way to build well-being and resources in your brain and your being says Rick Hanson.

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The fundamental sense of all-rightness

The fundamental sense of all-rightness

Our brains have an ongoing internal trickle of unease. This wears down our well-being, contributes to anxiety and depression, and makes us turn away from the things that matter to us. And it's based on a lie.

Stop and ask yourself: In this moment, are you still OK? Are you breathing? Is your heart working? Is your mind working? In the daily life, it's possible to access this fundamental sense of all-rightness.

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The feeling underneath all our desires

You may want more certainty or love. Or you may want less pain or heartache or unemployment.

But meanwhile, underneath all the desires and activities is an awareness that you're doing fine this second. The fear that bad things will happen if you let yourself feel OK is unfounded. You do not need to fear feeling all right.

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How to build well-being into your being

Sometimes you're really not all right. Maybe something terrible has happened, or your mind is upset.

Do what you can to ride out the storm. But as soon as possible, notice that the core of you is OK. Settling into this basic sense of okayness is a powerful way to build well-being into your being.

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Obstacles to Getting Stuff Done

  • The habit of putting off starting, because it’s uncomfortable.
  • Maybe you get started, but then constantly switch to other tasks.
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Picking one important thing

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Pick one important thing to focus on at a time and learn to evaluate what tasks and projects are of higher value to you.

Starting

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Pick the tiniest first step, and launch into it.

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How we're sitting

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The tendency to slump

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  • Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
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A healthier back

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.

You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.