Section 1.1: Establish Your Foundation

Franklin Delano Roosevelt, the 32nd President of the United States, often reflected on his childhood experiences along the Hudson River, which served as a foundation for his self-assurance. His biographer, Doris Kearns Goodwin, notes that he frequently remarked, “All that is in me goes back to the Hudson.” This connection provided him with stability during tumultuous times, such as the Great Depression and World War II.

Similarly, it’s vital to have a stable point of reference when life feels chaotic. Even if your upbringing wasn’t as privileged, you can draw strength from a meaningful memory or symbol. For me, the mountain near my childhood home represents resilience and strength. Whenever I feel overwhelmed, I recall its presence, which helps ground me.

Your foundation might be a significant life moment, a cherished person, or a place that evokes positive feelings. When faced with stress, reconnecting with your foundation can provide a sense of calm.

5 Simple Strategies for Managing Anxiety - YouTube

This video presents effective techniques to help manage anxiety in daily life, focusing on practical and straightforward strategies.

Section 1.2: Embrace an Open-Minded Approach

Psychiatrist and Holocaust survivor Viktor Frankl identified a phenomenon he termed "hyper-intention," where individuals become so fixated on achieving a particular goal that they end up sabotaging themselves. Many of us fall prey to this mindset, especially under stress, leading to a cycle of obsessive thinking and inaction.

Life can be approached in two ways: with a closed or open mindset. A closed mindset resembles clenched fists, tightly gripping desired outcomes, which often pushes them away. On the contrary, an open mindset allows for flexibility, granting goals the freedom to come to you without undue pressure.

During my time at the bank, I learned to focus on the task at hand rather than obsessing over the end results. This shift in perspective enhanced my efficiency and accuracy. When you adopt an open mindset, the outcomes may align with your desires, or they may not, but either way, you’ll find peace in the process.

Section 2.1: Swift Decision-Making

In our choice-saturated world, it’s common to experience analysis paralysis. For instance, consider how long it takes to choose a meal at a restaurant. Do you feel overwhelmed by the menu options?

The antidote to this stress is decision-making. While it may seem daunting, the key is to practice making decisions regularly, starting with minor choices.

One of my secrets to quicker decision-making is accepting the possibility of making mistakes. By allowing myself to be okay with the chance of error, I’ve become more decisive. Most daily decisions aren’t life-altering, so even if you choose the wrong dish or job, it’s not the end of the world.

Section 2.2: Harnessing the Power of Breath

Mark Divine, a former Navy SEAL, teaches a technique called Box Breathing, which involves taking deep, measured breaths. This practice activates the parasympathetic nervous system, promoting relaxation and reducing stress.

Observe how your breath changes during moments of anxiety; often, we breathe shallowly. Learning to breathe deeply has become one of my most effective tools for managing anxiety.

Section 2.3: The Influence of Words

In "Harry Potter and the Deathly Hallows," Albus Dumbledore asserts that “Words are, in my not-so-humble opinion, our most inexhaustible form of magic.” The words we use, especially those we tell ourselves, hold immense power.

When I find myself worrying about scenarios beyond my control, I remind myself: “That might happen.” This approach counters the tendency to spiral into worst-case thinking, allowing me to manage my anxiety more effectively.