Practical Techniques

Technique: Morning Reflection
How to Do It: Before bed, list possible challenges you’ll face tomorrow and mentally rehearse how you’d handle them stoically.
Why It Works: Builds preparedness and reduces surprise anxiety.

Technique: Negative Visualization (Premeditatio Malorum)
How to Do It: Imagine losing something you value; notice that it’s not essential to your well‑being.
Why It Works: Reduces fear of loss, increases gratitude.

Technique: Journaling
How to Do It: Record thoughts, reactions, and what you learned from the day.
Why It Works: Encourages self‑monitoring and growth.

Technique: Voluntary Discomfort
How to Do It: Occasionally skip a comfort (e.g., take cold showers).
Why It Works: Strengthens resilience and appreciation for ease.

Technique: Mindful Breathing & Focus on “Now
How to Do It: When overwhelmed, pause, breathe, focus on present task.
Why It Works: Anchors mind away from ruminative spirals.