We can also build a number of practices for cultivating attention to the present into our life routines.

Underlying the statement I can’t stand this level of constant anxiety is the rule that high levels of anxiety are dangerous, harmful, or invalid, or maybe even the rule that if I complain loudly and forcefully enough, someone in the universe will rescue me from this impossible situation.

We’ve also learned that the body has evolved a vast array of “epigenetic” processes—meaning ones that affect the activation of genes and are influenced by our life experiences.

An example is provided by one of the best types of therapy for depression, Behavioral Activation (BA).14

It is wise to create new behavioral habits that are initially anchored to your regular activities so that they can cue the new behavior.

Backward

A good way to do this is to write each situation on a slip of paper. Now go through that pile and sort them into a “change the situation” pile, meaning that there are actions you can take to relieve the stress, and a “change the relationship to the situation” pile for the unchangeables. Now, for each of the changeables, use the flexibility skills

The point is to catch the slips and notice when we are fusing again with the voice of the Dictator, keeping these lapses to minutes or hours, not months. If we keep our eyes wide open, even lapses are helpful to learning.

Your thoughts seem predictable.