These simple statements of warmth and heaviness can create the relaxation response.

Whether you are relaxing or completing a project, "lead your mind like you lead a toddler." And recognize your power of choice, rather than think that you "have to" do anything.

Searching for value from critical feedback can enhance its usefulness and reduce your anxiety.

Try any of these public speaking tips to improve performance and reduce self-consciousness:

1. Interpret stress in constructive terms (e.g., "I'm excited," not, "I'm panicking.")
2. Notice friendly faces just before you start.
3. Think, "slow down" while inhaling and "let go" or "step back" while exhaling.
4. Speak  s l o w l y.
5. Recognize that the audience is on your side and wants you to do well.
6. Those who don't look attentive probably have other things on their minds.
7. Focus on the content you're delivering rather than on how you appear to others.
8. Use a mantra like, "calm, confident, competent, joyful" before starting.
9. Smile.
10. Aim and Hang Loose.

If you're starting college or know someone who is, this convocation address might help.

Five suggestions from the episode are:

1. Ask for help.
2. Attend office hours.
3. Take initiative in meeting others.
4. Be mindful now.
5. Don't believe everything you think.

To overcome fears of being imperfect, make a (small) mistake on purpose.

We have constant opportunities to practice mindfulness. Try one of these options:

1. Eating.
2. Showering.
3. Walking.

These cognitive-behavioral strategies are the treatment of choice for most sleep problems:

• Don't try to sleep.
• Avoid multitasking in bed.
• Keep a fairly regular schedule.
• Develop a non-electronic bedtime routine.
• Avoid alcohol and caffeine close to bedtime.
• If you use sleep medication, please be judicious.
• Exercise regularly.
• If you awaken at night, don't check the time.

Three words helped change my perspective on difficulty. Maybe they'll also change yours.

Try a calming image of impermanence to soften worries and promote sleep.