If you take only one thing away from this book, let it be this: You aren’t at the mercy of your thoughts or emotions. They might feel overwhelming, but don’t be fooled. Ultimately, you are the one in control. Realizing this simple but powerful truth is the first step toward real empowerment.

therapy isn’t just for people with diagnosed mental health problems

Train your brain now, and you’ll reap the benefits for decades.

CBT techniques get easier the more you practice them. It’s like driving a car. It feels awkward and complicated at first, but it becomes second nature within a few months.

No one, however long they have been practicing mindfulness exercises, has a completely still mind. The difference between novice and expert practitioners is that the latter have long ago accepted that their brains will always be hyperactive. However, they aren’t bothered.

The biggest obstacle will be your mental chatter. When you slow down and let yourself notice your thoughts, you’ll notice just how noisy your brain is. It’s normal for your mind to leap from thought to thought, worry to worry, or idea to idea.

This is a great exercise to do at the start of a meal. You will automatically eat more slowly, which will help you digest your food.

MBCT is about “being,” whereas CBT is about “doing.”

MBCT is recommended for people who have experienced multiple episodes of depression.[lxxxii] MBCT is also used to help people living with chronic pain or another physical condition.