CONTENT WARNING: SUBJECTIVE OPINION

The following advice is absolutely not intended to be a substitute for professional medical advice, diagnosis, or treatment. What works for me may not necessarily work for you. And I don't always practice what I preach. If you decide to read this, please take it with a grain of salt.

We all have our days. We reserve more space for negative emotions than positive emotions because distress points us away from danger and reserves the genes necessary to deal with a tough world. The problem is that our negativity bias leads to a pessimistic outlook that distorts reality.

But why waste time feeling bad? Don't sell your time and health short.

The negative feeling protocol is a four part agenda:

(1) Talk.

"There is no greater agony than bearing an untold story inside of you." - Maya Angelou.

Talk it out. Create positive relationships. Make regular contact with family and friends. Hanging out in person with people you love can make you happier and more resilient to stress. Try to find time to see them at least once a week.

You won't have to remember anything if you tell the truth.

Therapy or counseling with a licensed mental health professional can help people find ways to better cope with issues impacting their mental health.

(2) Do something.

"Action may not always lead to happiness…but there is no happiness without action." - Benjamin Disraeli

The WORST thing to do when depressed is to do nothing.

"Don't watch the clock; do what it does. Keep going." - Sam Levenson.
"It does not matter how slowly you go as long as you do not stop." - Confucius

Sublimate. Do something that gives you psychic energy. Do something that motivates, stimulates, and satisfies you. You can engage in an activity before feeling motivated to do so to activate the reward center of your brain. Try to select an activity that is doable, measurable, and repeatable. Transmute unpleasant circumstances into immediate action. Divert energy to a productive activity rather than mulling over past mistakes or lost opportunities. Glance at the past; don't dwell on it. Dwelling on things we have no control over brings no profit. If you don't let go of your past, it will strangle your future. Find the things that went right when looking back.

"Success is not final, failure is not fatal: it is the courage to continue that counts." - Winston Churchill
"Happiness is not something ready made. It comes from your own actions." - Dalai Lama

Planning is important, however avoid brooding over mistakes. Making mistakes is natural, as we are not machines. Learn from them; strength grows out of struggle.

Past -> Depression
Present -> Peace
Future -> Anxiety

You're in the driver's seat, but you won't go anywhere if you never start the ignition or step on the gas. If you have to do something you don't want to do, do it in the morning.

"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step." - Lao Tzu

A non-exhaustive list of rabbit holes and red flags follows.

Drugs are not motivators. Caffeine is a drug but let's get to that later.

Alcohol is a gateway, depressant drug. Drink responsibly. Buzzed driving is drunk driving.
Vaping is not safe for you and others. Nicotine, formaldehyde, arsenic...

Adultery is not a motivator. However, I would much rather you watch pornography than assault someone or some animal. Try not to get addicted—like social media and video games, it is a digital opium. Consume responsibly. Excess consumption causes prefrontal cortex damage.

A non-exhaustive list of motivational activities follows. However, sometimes we don't need to add new activities to get more pleasure. We just need to soak up the joy in the ones we've already got. Trying to be optimistic doesn't mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.

Avoid unhelpful thinking styles. Break out of rigid patterns of thinking.

Identify the thought:

When we find ourselves caught in harmful thought patterns, it is often the result of cognitive distortions. Cognitive distortions are automatic thoughts and mental filters that act as shortcuts to viewing the world. From an evolutionary perspective, cognitive distortions help us mitigate potential threats by taking a "better safe than sorry" approach.

While these distortions can simplify things, all too often they warp our reality and leave us trapped in one way of thinking. That's where building the cognitive flexibility to find alternative ways of thinking and seeing the world comes in. By learning to ask questions about the truthfulness and helpfulness of our thoughts, we are doing exactly that: developing cognitive flexibility to see the world from different points of view.

Immediately jumping to the worst-case scenario and that you won’t be able to handle the outcome.

Ex. "I will fail my exam and then fail this class."

Using emotions to interpret reality. "This is how I feel, therefore it’s true."

Ex. "I feel unhappy and therefore my life sucks."

Interpreting any information that someone says and making it about you in a negative way, as if there is something wrong with you.

Ex. A family member is going through a hard time and you blame it on yourself.

Using "should" statements with yourself in a way that fuels your negative thinking. "I should have done this," "I should have been," etc.

Ex. "I should have worked harder." "I should have done more." "I should have participated more."

Seeing the world in two opposite spectrums without nuance.

Ex. "I am either successful or a failure. My work is either perfect or terrible. I am either pretty or ugly."

Beliving you can read someone's thoughts and that you automatically know what they're thinking.

Ex. "My friend was not smiling today and therefore she is mad at me."

Evaluate the thought. Generate alternative thoughts. Find more perspectives.

Be Your Own Best Friend
When thinking about a situation that causes you distress, try to have grace with yourself. Try speaking to yourself with the same kindness and respect you would show a friend when they are vulnerable. Talk to yourself as you would to someone you care about. Give yourself words of encouragement.

All or nothing thinking [black and white thinking]:
"If I'm not perfect I have failed."
"Either I do it right or not at all."
When applied to problem-solving, black and white thinking may lead you to only come up with one solution that you are accustomed to.
Over-generalizing: Seeing a pattern based on a single event, or being overly broad in drawn conclusions
"Everything is always shit."
"Nothing good ever happens."
Mental filter: Only paying attention to certain types of evidence
e.g. noticing failures but neglecting successes
Disqualifying the positive: Discounting the good things that have happened or that you have done for some reason or another
Jumping to conclusions: mind reading and fortune telling
Magnification (catastrophising) & minimization: blowing issues out of proportion or inappropriately shrinking things for devaluation
Emotional reasoning: assuming that because of a certain feeling, thoughts are true
"I feel embarrassed so I must be an idiot."
Using critical words as 'should', 'must', or 'ought', can produce unnecessary feelings of guilt or failure. If 'shoulds' are applied to others the result is often frustration.
Labelling: assigning labels to self or others
"I'm a loser."
"I'm completely useless."
"They're complete morons."
Personalization: blaming self or taking responsibility for something not completely your fault; conversely, blaming others for something that was your fault
"This is my fault."
Harmful core beliefs:
"It seems as if I can do nothing right."
"Everything I do turns out wrong."
"There is no one I can depend on."
"The people I care the most for are gone."
Helpless:
"I am weak." "I am a loser." "I am trapped."
Unlovable:
"I am unlovable." "I will end up alone." "No one likes me."
Worthless:
"I am bad." "I don't deserve to live." "I am worthless."
External Danger:
"The world is dangerous." "People can't ever be trusted." "Nothing ever goes right."
Consequences of harmful core beliefs include difficulty trusting others, feelings of inadequacy in relationships, excessive jealousy, overly confrontational or aggressive, putting others' needs above self needs, depression, anxiety, substance abuse, difficulty handling stress, and low self-esteem.

Build self-esteem.

Nathaniel Branden defines self-esteem as "The disposition to experience oneself as being competent to cope with the basic challenges of life and of being worthy of happiness."
People with healthy or authentic self-esteem trust their being to be life affirming, constructive, responsible, and trustworthy. They have tolerance and respect for others, accept responsibility for their actions, have integrity, take pride in accomplishments, are self-motivated, willing to take risks, capable of handling criticism, loving and lovable, seek the challenge and stimulation of worthwhile and demanding goals, and take command of their lives. Individuals with low self-esteem try to prove themselves or impress others, tending to exploit others. They can act with arrogance and contempt. Generally, they lack confidence in themselves and doubt their worth and acceptability. Thus they are reluctant to take risks or expose themselves to failure. Instead of taking responsibility for their actions, they often blame others for their shortcomings.
Crises of self-esteem are natural. Be patient with yourself in development.
Free yourself from should've, would've, could've: live your life on the basis of what is possible for you and what feels right to you. Find what you want and what you're good at, value those, and take actions designed to fulfill your potential.
Respect your needs: recognize and take care of your needs first. Identify what fulfills you — not just immediate gratifications.
Set achievable goals: work stepwise to develop potential.
Talk to yourself positively: when you notice that you are doubting or judging yourself, replace such thoughts with self accepting thoughts, balanced self-assessment and self-supportive direction.
Test your reality: separate emotional reactions from the reality.
Experience success: put yourself in a situation wherein the probability of success is high. Find projects that stretch abilities, not overwhelm them.
Take chances: new experiences are learning ones. Expect mistakes.
Solve problems: face them and cope with them. Fleeing from them threatens self-confidence.
Make decisions: trust yourself to deal with the consequences. Assertion of self enhances identity, learning, and self-confidence.
Develop skills: know what you can and cannot do. Assess the skills you need; learn and practice those.
Emphasize strengths: accept limitations and live comfortably with them.
Rely on self-opinions: entertain feedback from others, however do not rely on their opinions

Make healthy boundaries.

Someone with healthy boundaries can say no to others, but they are also comfortable opening up to intimacy.
Know your limits:
Be as specific as possible.
Know your values:
Values often determine limits.
Listen to your emotions:
Understand what your feelings come from.
Have self-respect:
Are you showing the same amount of respect to yourself as others? Avoid always giving in to others.
Have respect for others:
Avoid self-serving at the expense of others. Interactions are not about winning or exploitation.
Be assertive:
Do not be shy when setting boundaries. Say no respectfully but without ambiguity. Make a compromise while respecting your boundaries.
Consider the long view:
Sometimes more giving or taking will happen. However avoid becoming a giver or taker.

Break bad habits; fight fears.

Fleeing from a covert compulsion can become an overt obsession. Tackle the addiction directly to stop the cycle.

We should not avoid difficult or negative experiences. This doesn't mean that we should actively seek out such experiences. But when we do encounter difficult moments or negative experiences, they can promote meaning in life.

Beyond just retaking control of our minds with an opposite signal strategy in the short term, embracing rather than avoiding difficult situations can enhance our lives in the long run.

Trauma, loss, grief, and difficulty can lead to growth in our abilities of how we deal with the world. After we experience a setback, there is a bewilderment phase which eventually turns into growth. That is, painful changes lead to new beginnings. Difficulty in life can lead to a reinforced way of engaging with the world and making meaning in life.

Avoidance may give quick relief from discomfort, but holds you back in the long run. That's where people can get stuck. So to face fears, identify situations that trigger them and understand how you're avoiding them.

As uncomfortable and unpleasant as fear may feel, we have it for a reason: to protect us. But with the right skills, we can distinguish between real and perceived threats. In doing so, we can identify the moments when we don’t have to avoid the things that scare us, and to approach them instead.

Our thinking brain (the prefrontal cortex) and our emotional brain (the amygdala) are always competing for control. When the amygdala is on, it takes energy away from the prefrontal cortex, and vice versa. So when a situation or event activates our fear response, our amygdala, which is part of our limbic system, takes over. This phenomenon is referred to as limbic hijack: A biological process in which our limbic system takes control in extremely stressful situations and thinking becomes difficult.

Find quiet time.

Silence can help take the edge off and even lower blood pressure. Give yourself ten minutes of silence every day to journal, meditate, or take a power nap. Science shows that taking regular breaks can increase creative thinking and memory retention.

Be mindful.

Creating mindfulness skills can help mind and body awareness in the present. Mindful meditation can help increase self-compassion, mindfulness can help decrease mind chatter and produce a sense of well-being, and mindfulness has a positive effect on the nervous system. These skills help you deal with negative thinking and unpleasant body sensations.
Focus on the breath: breathe deeply and slowly; close your eyes and take in the present environment. Pulse regulation can help collect thoughts.

"What lies before us and what lies behind us are small matters compared to what lies within us. And when you bring what is within out into the world, miracles happen." - Henry David Thoreau.

Maintain hygeine.

Health starts from the mouth. Use fluoride-free toothpaste if possible. Wash your hands often with soap for 20 seconds.

Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.

Broaden and deepen social horizons.

Stay connected. Reach out to your friends or family members who can provide emotional support and practical help. Close, quality, relationships are key for a happy, healthy life.

Go off the grid. Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face.

People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family.

Studies have found that having a variety of social relationships may help reduce stress and heart-related risks. Strong social ties are even linked to a longer life. On the other hand, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death.

Be kind.

Karma's a witch. Only love can conquer hate.
Often, we are a lot harder on ourselves than we would be on other people. Take time for self-care.

"It is in the nature of humans to be born with a fondness for profit. If they follow this, conflict and struggle will emerge and humility and deference will decline...That is why people will inevitably fall into conflict and struggle if they simply follow along with their nature and their dispositions." - Xunzi
"The more clearly we can focus our attention on the wonders and realities of the universe about us, the less taste we shall have for ... destruction." - Rachel Carson
"I have learned that as long as I hold fast to my beliefs and values—and follow my own moral compass—then the only expectations I need to live up to are my own." - Michelle Obama
Research shows that, when we align our daily activities with what matters the most to us, such as our values, we tend to feel better, less stressed, and less anxious.

Celebrate victory; learn from defeat.

Celebration of achievements alters physiology and stimulates endorphin release. Building both confidence and character incentivize effort.

Stay positive.

It's important to try to have a positive outlook; some ways to do that include

Finding balance between positive and negative emotions. Staying positive doesn't mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don't want those emotions to take over. For example, it's not helpful to keep thinking about bad things that happened in the past or worry too much about the future.
Trying to hold on to the positive emotions when you have them
Taking a break from negative information. Know when to stop watching or reading the news. Be careful with social media. Don't fall for rumors, get into arguments, or negatively compare your life to others. Question what you read.

Practice gratitude.

This means being thankful for the good things in your life. It's helpful to do this every day, either by thinking about what you are grateful for or writing it down in a journal. These can be big things, such as the support you have from loved ones, or little things, such as enjoying a nice meal. It's important to allow yourself a moment to enjoy that you had the positive experience. Practicing gratitude can help you to see your life differently. For example, when you are stressed, you may not notice that there are also moments when you have some positive emotions. Gratitude can help you to recognize them.
"[Be] mindful of the little things that grow and blossom in these days to make the world beautiful for us." – W. E. B. Du Bois

Focus on positivity.

Identify and challenge your negative and unhelpful thoughts. "What appear to be calamities are often the sources of fortune." - Disraeli. Try to find the silver lining in something kind of cruddy that happened recently.

Smile.

Smiling may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down. Also, you look better when you smile.

Control worry.

Differentiate real problem worries from hypothetical ones: ask yourself "Is this a problem I can do something about?" If no, let the worry go and focus on important matters. If yes, work out what you could do and list options. Then ask yourself "Can I do anything right now?" If no, plan what you could do and when you will do it. If yes, do it now. Don't wait until the last moment.

It’s not uncommon to feel stuck when we encounter a problem. It’s all too easy to feel caught in rigid, black and white thinking, trapped in familiar thought patterns, and unable to see the forest through the trees. In these circumstances, we can feel helpless, as though our choices and actions don’t matter.

Identify the problem, state the problem, and state the goal. Brainstorm solutions. Evaluate such solutions (list the pros and cons). Choose the solution with the most pros that align with your goal. Create a step-by-step action plan. Evaluate the outcome after completing the last step.

Focus on the facts. Do not believe everything you think. Question stimuli.

At stressful times, emotions and opinions fuel each other to create a vicious cycle. Reacting to opinions is pointless and upsetting. Meanings and opinions attached to facts can cause distress. Thoughts are not facts. Epictetus said "Men are not disturbed by things, but by the view they take of them."
"The library is the temple of learning, and learning has liberated more people than all the wars in history" - Carl T. Rowan

Have you ever had an experience where you've been so stressed and overwhelmed that it seemed as though you couldn't think straight? When this happens, our emotional brain takes over and prevents our rational brain from doing its job. That's what is happening when your brain starts to "spin out of control." But we are not powerless in these situations.

Naming our thoughts, emotions, and behaviors re-engages our prefrontal cortex—our thinking brain. The prefrontal cortex is responsible for planning, reasoning, and problem-solving, and it is the part of the brain we use to regulate our emotions. The act of naming emotions is associated with reduced activation in the amygdala, a brain region responsible for processing threats. Consequently, the act of labeling emotions can reduce the intensity of emotions at the level of the brain.

Anchor on a situation
Describe one specific situation that is causing you to experience a strong emotion.

Identify your thoughts, emotions, and behaviors
Thoughts: Write down the words or images that pop into your mind in this situation.

Emotions: Name the emotions you have in your heart in this situation. Write down the feelings you have in your body that go along with the emotion. Rate the intensity of the emotion from 0 (not intense) to 100 (very intense).

Behaviors: Write down what you are doing (or not doing) in this situation.

Observe the spinning cycle
Describe how your thoughts, emotions, and behaviors interact in this situation.

Consider the bigger picture.

Anais Nin said "We don't see things as they are, we see things as we are." Distress entails emotional involvement to a certain situation. Step back from what is happening to see more clearly: take a helicopter view.

Create.

You can paint the world with the tip of a pen.
Creating brings more satisfaction than consuming.
Creative expression and overall well-being are linked.

"Anyone who has never made a mistake has never tried anything new." - Albert Einstein. Try something outside of your comfort zone to make room for adventure and excitement in your life. There are exceptions to this.

"I like to think of ideas as potential energy. They're really wonderful, but nothing will happen until we risk putting them into action." - Mae Jemison

Find and use strengths.

Ascertain your strengths to overcome weaknesses. You are stronger than you think.

Enjoy the outdoors.

Nature works wonders. Expose yourself to sunlight, not moonlight. Nature walks uplift mood more so than city strolls due to the psychological effect of flora and fauna. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator. Research shows that being in nature can increase energy levels, reduce depression and boost well-being.

Organize a clear environment.

Declutter your space. Clear, open spaces can reduce stress and help you relax. Start small by organizing the room you spend the most time in. Cleaning residence imparts an aura of freedom, order, and control. A studio should be spatially efficient and aesthetically minimal to motivate work. A messy desk/room has items that will distract you. A clean space is a safe space.

Set goals and priorities.

Good routine balances mental and physical activity. Decide what must get done now and what can wait. Learn to say "no" to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do. "You don't have to see the whole staircase, just take the first step." - Martin Luther King Jr.

Avoid eating lunch at your desk.

Eating with others forces you to chew your food more, thus you digest it better and curb 3 PM lethargy.

Read.

It's not about how many books you've read; it's about which ones. Question what you read. You become what you behold.

Dance.

Dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the "feel-good" chemicals).

Forgive.

People who forgive have better mental health and report being more satisfied with their lives.

Connect.

Humans are social creatures, and it's important to have strong, healthy relationships with others. Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy. People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family. Close, quality, relationships are key for a happy, healthy life.

Maintain sleep hygiene.

Keep it cool for a good night's sleep. The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit.

Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

Try not to play video games at night, especially competitive/high octane ones. The adrenaline and stress produced can keep you on edge even after your session ends, inhibiting sleep.

Avoid going to bed if not sleepy. If not asleep after twenty minutes, find something relaxing to do. The bedroom is not the place to go when bored. Begin rituals that relax you before bed. Rise at the same time every morning. On a regular basis, get a full night's sleep. Avoid naps if possible: keep them less than an hour and never take a nap after 15:00. Maintain a regular schedule. Avoid reading, writing, eating, watching TV, talking on the phone, or playing with cards in bed. Avoid caffeine after lunch. Within six hours of bedtime, no alcohol. Before bedtime, no nicotine. Avoid going to bed hungry or really full. Avoid tough exercise within six hours of bedtime; exercise should be done earlier in the day. Use sleeping pills cautiously: sleeping pills are usually prescribed for no more than 3 weeks. Never drink alcohol while taking sleeping pills. Deal with sources of worry: find a time during the day to purge them. The bed is a place to rest, not a place to worry. Make your bedroom quiet, dark, and slightly cool. Think cave. Get at least eight hours to fuel your powers. Try going to bed around 22:00. Deferring sleep damages the immune system and accelerates ageing. Sleeping for 7-9 hours every day is good.

Sleep affects your mood. If you don't get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it's important to make sure that you have a regular sleep schedule and get enough quality sleep every night.

During sleep, your body heals and repairs itself, so getting the amount you need is essential for feeling less stressed, improving your cardiovascular and brain health, and boosting your immune system. Once you start to get enough sleep, you may notice your memory, focus, and even your weight, improve as well.

Establish a bedtime ritual.

Try a soothing ritual or evening wind-down period to signal your brain that it’s time to rest. Try calming music or relaxation techniques you only use at bedtime. And since blue light can interfere with melatonin, your sleep hormone, plan to shut down your electronic devices at least two hours before bedtime.

Aim for the "golden hour" of sleep – especially if you’re a woman.

Going to bed and waking up at the same time each day, even on the weekends, can be challenging. But consistency helps your body know and expect the times it needs to be asleep. The key? Falling asleep between 10 p.m. and 10:59 p.m. A recent study showed this is the optimum time to fall asleep for better heart health, especially for women.

Do more during the day to sleep better at night.

What you do during the day impacts the amount and quality of your sleep. Getting fresh air and sunlight, and exercising earlier in the day, will help regulate your internal clock, so you sleep better at night. If you can’t resist taking a nap during the day, short, 20-minute power naps earlier in the afternoon may help you recharge without interfering with your sleep.

Drink water.

Hydration is essential. Don't give tap water to children, as it contains fluoride inhibiting the brain. Drinking water helps regulate body temperature [cf. homeostasis], lubricate & cushion joints, protect spine and other tissues, eliminate waste through urine, sweat, and bowel movements. Water also helps the body's largest organ — the skin.

Diet.

Concord grapes / two ounces of concord grape juice can help mood due to resveratrol content. The serving size may be listed as 8 fl. oz., but that much is sugar overkill.

Boost brainpower by treating yourself to a couple pieces of dark chocolate every few days. The flavonoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills. Not milk chocolate. Sugar trip.

Have coffee, but not right after you wake up or get to work since stress levels are then already high. Wait until 11 AM. Coff­ee consumption is linked to lower rates of depression. If you can’t drink coff­ee because of the caff­eine, try another good-for-you drink like green tea.

Work some omega-3 fatty acids into your diet–they are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.

Eat regularly and eat breakfast. You are what you eat. Omega 3 fatty acids, folate, folic acid, vitamin D, and vitamin B12 affect brain health. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
Reduce sodium intake: only 2000 mg is needed daily. Cutting back helps avoid high blood pressure. High blood pressure increases susceptibility to heart disease and stroke. Reduce fat and simple carbohydrates [sugars]. Weigh yourself daily. Obesity increases risk to heart disease. High blood pressure is more common in obese adults. Obesity is associated with elevated triglycerides [blood fat] and decreased HDL [good cholesterol]. Call your healthcare provider if more than 3 to 5 pounds is gained over a week. Rapid weight gain may indicate water retention and a potential health problem.
Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need.

Go screen free.

The blue light emanating from your screen suppresses melatonin biosynthesis. Your sleep schedule keeps your brain active.

Do your work well. You are responsible for what you love.

Avoid procrastination. Breaks are necessary. Avoid sitting for more than an hour on end. The path to success isn't crowded because most people get off early looking for a shortcut. Try not to fall into the trap of embracing a victim card—an excuse for giving up.

"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer
"The only way to do great work is to love what you do." - Steve Jobs

Think critically and creatively; think outside the box.

Imagine your best possible self to motivate change. Self-reflect on your thought process. Harmonize action with deliberation to improve your problem-solving. If thoughts and feelings become too much, venting may help. Self-criticism can undermine motivation; self-reflection suggests options to grow. Adopt a growth mindset over a fixed mindset to build neuron connections as you learn. The trick to overcoming mistakes and setbacks is to find opportunities for growth. You are smart, resilient, and tenacious enough to challenge yourself. You can never fail; you can only find another way that does not work. [cf. neuroplasticity]

Be careful thinking about your life and your destiny after 9 PM.

"Don't let anyone rob you of your imagination, your creativity, or your curiosity ... do all you can with it, and make it the life you want to live." — Mae Jemison
"Believe you can and you're halfway there." - Theodore Roosevelt

Don't become a broken record. Ask for help. Put forth effort. Try a different strategy. No failure is your final destination. Challenges are an opportunity to explore your identity. First seek to understand, then to be understood. The insight and intuition of another guides learning. The key to happiness has always been in your control.

"[B]e okay with making mistakes. Making mistakes and failure is part of the process." — Andre Isaacs

(3) Exercise.

Incorporate movement. You were made to move. Physical exercise is associated with better health, better sleep, less depression and anxiety, and improved quality of life. You don't need to spend an hour a day at the gym to get the stress-relieving benefits of movement. Your body responds to activity fairly quickly. We know regular exercise helps lower the risk for diseases, including cancer and diabetes. But regular movement also helps slow aging and improve your thinking skills, weight, and mental health. And the good thing is that it is never too late to get started. Sneak exercise into your day with a few mini ‘snack’ workouts. Short, 10-minute walks add up toward your daily goal and are easier to fit into your schedule. Snack workouts improve your focus, heart health, and weight.

Bodies in motion tend to stay in motion. Walking at least 8,000 steps daily is good for your health. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time. Exercise can reduce feelings of stress, depression, and anxiety to improve your mood. Sharpens your memory and cognition by creating new blood vessels in the brain. Helps you look younger with an improved skin tone. Keeps colds and other illnesses away. Improves your sleep. Helps you burn more fat, even when you’re resting or sitting.

But you also need regular physical movement throughout the day. Especially if you are sitting or inactive for prolonged periods of time every day.

Stand and stretch every half hour.
Change positions often when working (like using a standup desk or sitting on the floor).
Go for short walks, outside if possible.

Exercise affects your DNA.

When you sit for prolonged periods of time, electrical activity shuts off in your leg muscles and impairs your gene expression over time. Studies show, however, that even one workout can change the gene activity that improves metabolism, insulin response, and inflammation.

Construction tips:

Push bins and carts instead of pulling. This prevents injury to the shoulder and back. And it prevents injury to your feet or ankles caused by hitting them.
Proper lifting technique:
Bend your hips and knees to squat down to your load. Keep it close to your body. Straighten your legs to lift. Lift from your knees. Never lift a heavy object above shoulder level. Avoid twisting or turning your body while lifting or holding a heavy object.

(4) In case of emergency or being unsafe, get help.

Warning signs include anxiety, nervousness, demotivation, feeling slowed down or speeded up, compulsive behaviors, feelings of discouragement and hopelessness, difficulty sleeping, appetite changes that result in unwanted weight changes, struggling to get out of bed in the morning because of mood, difficulty concentrating, loss of interest in things you usually find enjoyable, and inability to perform usual daily functions and responsibilities.

If you are having suicidal or homicidal thoughts, actively experiencing psychotic symptoms, experiencing a mental health crisis, or engaging in child, elder, or vulnerable adult
abuse, get help. Do not jeopardize your safety or the safety of others.

Research shows that support from family and friends is vital in helping someone with a mental health condition. It’s important that you

Learn the signs and symptoms of their condition.
Learn about how their treatments and medicines work.
Notice when they are having a hard time and encourage them to talk to their doctor.

Here’s how you can help:

Show that you care.
Remind them that there are effective treatments that can help.
Offer to help with everyday tasks.
Involve them in your plans.
Show empathy and compassion.
Be an advocate to help the whole family.
Educate yourself and others about mental health issues.
Studies show that when family and friends are taught about a family member’s illness, rates of relapse were reduced by half the first year.

Professional help is indispensable; NOT to be replaced by some internet rando. It's okay to be not okay and seeking help when needed is a sign of strength. If your negative feelings persist or interfere with your daily life, consider reaching out to a mental health professional for additional support.

If you feel down due to relationship drama, stigma, and/or rejection, think about those who truly love you: no matter who you are or what you have done, you will always be loved because no snowflake has the same pattern. No fire flickers the same way.

"Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle." - Christian D. Larson
"Knowing yourself is the beginning of all wisdom." - Aristotle
"The only person you are destined to become is the person you decide to be." - Ralph Waldo Emerson
"There are many paths but only one journey." - Naomi Judd

We are cheering for you.
You can do incredible things with your dreams.
You are beautiful; respect yourself and others.
Let the road rise to your feet and the wind billow behind your back. Your strengths can be cultivated to make up for what you lack.
Hazard zet forward.
Prevail over negative thoughts and feelings: the show must go on.
Keep a steady pace.
Chase your dreams and goals comrade:
Dock your ship of dreams to the shores of tomorrow. Don't regret what you have lost; appreciate what you have. The future is a constellation of stars waiting for your prediction and effort; don't let the past poison your prospective opportunities. The terrors of life elucidate the treasures by your feet.

If you don't believe in yourself, who will?