Hi there! 👋🏼

As promised, here are some specific techniques and strategies Hiren discussed in the workshop and some I’ve used in the past. Enjoy!

Mindfulness: 5-4-3-2-1 Technique 🧘

This technique is often used to prevent anxiety or panic attacks because it helps ground your mind in the present so the negative thoughts don’t win over.

1. Identify 5 things you can see
2. Identify 4 things you can feel
3. Identify 3 things you can hear
4. Identify 2 things you can smell
5. Identify 1 thing you can taste
   • this can difficult given certain situations, so Hiren suggests replacing this with: “Identify 1 thing you’re grateful for” when necessary.

Gratefulness and Self-Appreciation 😌

This is something I’ve been training myself to do every single day, if possible. It’s also similar to something Hiren mentioned in his workshop.

• at the beginning of your day: write down something you’re grateful for and write or think about why
  • this helps you realize that your negative thoughts aren’t as severe as you thought and helps you focus on one good thing
• at the end of day: write down a small win that you accomplished that day
  • it can be as small as making your bed after getting up that morning but it helps you appreciate the work you put into small tasks every day and helps you realize the effort that goes into everyday tasks

Developing a Positive Mindset 👍

Hiren stated that this was the best way to overcome a negative bias, and I tend to agree with him on this one.

• look for evidence for AND against your negative thoughts
  • what you’re going to start realizing is that the evidence supporting your negative thoughts is minimal and, at times, nonsensical.