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Just One Thing |
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Simple Practices for Resilience and Happiness from |
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DR. RICK HANSON |
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In this week's Just One Thing, I'm sharing some simple ways for you to feel okay in the moment, even in the midst of fear, overwhelm, and stress. And these days more than ever, so many of us are feeling that. If you'd like to go deeper than the practice this week, you may want to check out my upcoming, 12-week live course to Rewire Your Anxious Brain. I'll be there with you every week with practical things you can be doing to feel okay even when the world around you is causing real anxiety and fear. (And if you sign up by Friday you can save 20%.) |
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Are you basically OK? |
THE PRACTICE: |
Notice You're Alright Right Now. |
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— Why? — |
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To keep our ancestors alive, the brain evolved strong tendencies toward fear, including an ongoing internal trickle of unease. This little whisper of worry keeps you scanning your inner and outer worlds for signs of trouble.
This background of unsettledness and watchfulness is so automatic that you can forget it's there. So see if you can tune into tension, guarding, or bracing in your body. Or a vigilance about your environment or other people. Or a block against completely relaxing, letting down, letting go. Try to walk through an office or store that you know is safe without a molecule of wariness; it's really hard. Or try to sit at home for five minutes straight while feeling undefended, soft in your body, utterly comfortable in the moment as it is, at peace. This is impossible for most people.
The brain's default setting of apprehensiveness is a great way to keep a monkey looking over its shoulder for something about to pounce. But it's a crummy way to live. It wears down well-being, feeds anxiety, depression and makes people play small in life.
Even worse, it's based on a lie.
The muttering of fear tells you implicitly, "Watch out, bad things are happening you're not seeing, don't ever think you're completely OK, never let down your guard."
But take a close look at this moment, right now. You are probably alright: No one is attacking you, you are not drowning, no bombs are falling, there is no crisis. It's not perfect, but you're OK.
By "right now," I really mean this instant. When we go into the future, we worry and plan. When we go into the past, we resent and regret. Threads of fear are woven into the mental tapestries of past and future. Look again at the thin slice of time that is the present. At this moment, are you basically OK? Is breathing OK? Is the heart beating? Is the mind working? The answers are almost certainly yes.
In daily life, it's possible to access this fundamental sense of alrightness even while getting things done. You're not ignoring real threats or issues or pretending that everything is perfect. It's not. But in the middle of everything, you can usually see that you're actually alright right now. |
— How? — |
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Several times a day, notice that you're basically alright.
You may want more money or love or simply salt for your French fries. Or want less pain, heartache, or rush hour traffic. All very reasonable. But meanwhile, underneath all the to-ing and fro-ing, you are OK. The foundation of your activities is an aliveness and an awareness that is doing fine this second.
There you are doing dishes; notice that "I'm alright right now," and perhaps even say that softly in your mind. Or you are driving: I'm alright right now. Or you're talking with someone: I'm alright right now. Or doing emails or putting a child to bed: I'm alright right now.
Notice that, while feeling alright right now, you can still get things done and deal with problems. The fear that bad things will happen if you let yourself feel OK is unfounded. Let this sink in. You do not need to fear feeling alright!
Sometimes you're really not alright. Maybe something terrible has happened, or your body is very disturbed, or your mind is very upset. Do what you can at these times to ride out the storm. But as soon as possible, notice that the core of your being is OK, like the quiet place fifty feet below a hurricane howling above the sea.
Noticing that you're actually alright right now is not some kind of cosmic consciousness (usually), nor laying some positive attitude over your life like a pretty veil. Instead, you are knowing a simple but profound fact: At this moment I am alright. You are sensing the truth in your body, deeper than fear, that it is breathing and living and OK. You are recognizing that your mind is functioning fine no matter how nutty and not-fine the contents swirling through it are.
Settling into this basic sense of okayness is a powerful way to build psychological resources and well-being. You're taking a stand for the truth – and against the well-intended but deceptive biases of your own brain. |
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Know someone who would like to feel more alright right now? |
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Share this Just One Thing practice with them! |
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NEW ON THE BEING WELL PODCAST |
How to Create a Year You'll Love |
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Forrest and I explore how we can put our key values into action in 2026, including how we identify authentic values and translate them into goals and daily behaviors - while reducing our focus on outcomes we don't control. If you want practical tools related to environment design, scheduling, social accountability, and how to overcome obstacles, this episode is one to return to! |
| Check out the Episode |
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NEW FROM THE WEDNESDAY MEDITATIONS + TALKS |
Good Intentions + Simply Being |
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When you pause and look honestly at your life, it can be hard to know whether you're living from what truly matters—or just reacting to the world around you.
So in this talk I explored the nature of good intentions, choice, and values. When you clarify what you care about most, it's easier to live with moral clarity without slipping into self-judgment or ill will, and translate intentions into daily action.
If you haven't yet, sign up to join me every week for this free, live offering.
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| Check It Out |
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MORE GOOD STUFF |
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SCIENCE NEWS (VIEW ARCHIVE HERE)
This revealing new study shows how coral tentacles pulse together beautifully without a brain, thanks to a simple network of nerve cells that sync up through ancient molecular signals.
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FOR PARENTS
Out of our marriage and experience with many couples with children, here's a Top Ten list (in no particular order) addressed to parents; hopefully some of these suggestions will fit your relationship.
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FREE TRAUMA SUMMIT
If you've experienced trauma and you'd like some tools to start feeling better, you may want to check out the free Trauma Super Conference that features over 60 experts (including me!).
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POSITIVE NEUROPLASTICITY
PositiveNeuroplasticity.com provides resources and real-life accounts for using positive brain change in your everyday life. Classes and one-on-one counselling are also available to deepen your learning.
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HAVE YOU READ IT YET? |
Resilient |
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Learn how to develop key inner strengths – like grit, gratitude, and compassion – to stay calm, confident, and happy no matter what life throws at you. Available in Hardcover, Paperback eBook, and Audiobook, wherever books are sold.
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WORDS OF WISDOM |
"Take a close look at this moment, right now. You are probably alright: No one is attacking you, you are not drowning, no bombs are falling, there is no crisis. It's not perfect, but you're OK." |
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— RICK HANSON, PHD |
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JUST ONE THING (JOT) is the free newsletter that suggests a simple practice each week for more joy, more fulfilling relationships, and more peace of mind. A small thing repeated routinely adds up over time to produce big results.
Just one thing that could change your life.
(© Rick Hanson, 2024) |
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