Treat yourself with the same kindness you’d offer a friend who made a mistake. Why this works: 1. It creates healthy distance from shame. When we mess up, the brain often goes straight to self-judgment (“I’m terrible,” “I always do this”). Imagining a friend shifts you out of shame and into caregiving mode, which is calmer and more rational. 2. It activates the same neural pathways as compassion for others. Research on self-compassion shows the brain responds differently to kindness than to criticism. Kindness lowers stress responses and increases feelings of safety, connection, and repair—the conditions where growth actually happens. 3. It reframes mistakes as human, not personal failures. You would never tell a hurting friend, “This proves you’re unworthy.” So the exercise quietly teaches: Mistakes are experiences to learn from, not evidence against your worth. 4. It aligns with healing rather than punishment. Criticism feels motivating, but it usually leads to avoidance, perfectionism, or burnout. Compassion, on the other hand, supports accountability with dignity—which is real change! Kindness matters! 💜

Positive Scanning. Write down three specific things you are grateful for from the last 24 hours. (Source: The Happiness Advantageby Shawn Achor)

The "Wait" Rule. If you feel a surge of anger, wait 90 seconds before reacting. That’s how long a chemical emotional surge lasts. Harder than it sounds, but practice makes for good mental hygiene. ☺️

Box Breathing. Inhale 4s, Hold 4s, Exhale 4s, Hold 4s. Repeat 4 times.

Name the Feeling. Use a "Feeling Wheel" to identify exactly what you're feeling. Labeling emotions reduces amygdala activation.