Today we learn acceptance. Acceptance is often the best route if the problems you have cannot be solved, or you're unable to solve them right away. Three paths to acceptance are - observing your thoughts and moods rather than judging them or acting on them, keeping the big picture in mind, and acting in accord with your values even when you are distressed.

How are thoughts related to anxiety? In this episode we go over some text and also do an exercise to identify the thoughts we had in an anxious situation.

Today we learnt that anxiety has physical and mental symptoms. Anxiety comes in two behavioral forms - 1. Avoidance 2. Safety behaviors Copping behaviors should be adopted to reduce anxiety over time.

Today I go over chapter 14 of book "Mind over mood" and understand about anxiety. I also finished chapter 4 from previous episode. We learnt about mood severity and anxiety physical symptoms. Start rating your mood on a scale of 0-100% and start noting down your physical symptoms of anxiety. Here is the worksheet that helps - https://infosheets.mindovermood.com/MOM2-worksheet-14-1.pdf

Today, we're continuing to understand ourselves by learning how to identify moods. Reading chapter 4 of this book - "Mind over Mood", we learn that: Moods can usually be described in one word Situations and behaviors can be described by asking yourself: Who? What? When? Where? Identifying specific moods helps you set goals and track progress Thoughts are the words, images, and memories that go through your mind.

Summary: Today I go over the book "Mind over Mood", and read its chapter 3 "It's the thought that counts". Thought affects mood Thought affects behavior Thought affects physical reaction Environment affects thought Life experiences determine the attitudes, beliefs and thoughts that develop in childhood and often persist into adulthood.

Today I reflect. I see what I did good and what I missed out on.

Reversing Anxiety and Conquering Incongruence - https://www.healthywa.wa.gov.au/Articles/A_E/Anxiety-reversing-the-vicious-cycle#, https://link.springer.com/referenceworkentry/10.1007/978-3-319-28099-8_1441-1 Summary: Anxiety can have a significant impact on one’s behavior and daily life Anxiety feeds itself in a vicious cycle Anxiety arose from incongruent personality Incongruent personality has distorted sense of self Incongruent people become defensive and denies reality thereby increasing anxiety Avoidance and safety behaviors can also fuel anxiety Gradual confronting feared situations is a the medicine for anxiety Coping skills such as Breathing and Thinking help conquer the mind when facing anxious situations

Today I went over Self love, which is a crucial part of our personality building. Here is the reading link - https://www.forbes.com/health/mind/how-to-practice-self-love/ The main points of today were: Self love helps with mental and physical health Happiness, self-acceptance, self-esteem, self-awareness and self-foregiveness are mental benefits of self love Keep a gratitude journal Give yourself compliment Speak to yourself like a friend Practice mindfulness Celebrate small wins Limit time on social media Today, there is an opinion question about upcoming episode suggestions.

Today I take feedback from yesterday's practice and learn more about Tone and Clarity. I go through these two webpages to learn about today's topic - https://www.tonyrobbins.com/love-relationships/watching-your-tone/, https://www.quora.com/I-speak-too-fast-and-unclear-how-can-I-improve-this There are 4 components of voice’s tone - Pitch, Volume, Pace, Timbre Pitch - High pitch is immature & defensive voice, and Low pitch is unnecessarily heavy and unpleasant Volume - Low volume is inaudible, and high volume is argumentative Pace - Slow pace is boring, and high pace is difficult to understand Timbre - Imparts personality - frustrated, rushed, sad, happy To improve language clarity, do - meditation, visualization, practice, abdomen breathing