Emotions rise like waves. Instead of resisting, ride them. This practice trains you to observe without being overwhelmed.

Ride the Wave

Think of your emotion like a wave.
It rises. It peaks. Then it falls.
Close your eyes.
Name the feeling.
Say to yourself, this is just a wave.
Breathe.
Let it pass.

Overcome your fear of rejection by intentionally seeking it out. Exposure to rejection helps reduce the anxiety surrounding it.

Exposure therapy

If you are afraid of rejections, getting more rejections can help you get over that fear. Exposure therapy means that if you do something you're afraid of over and over again, you diminish your fear of it.

Weigh the risks by asking, “What are the benefits and costs of taking this risk?” before stepping out of your comfort zone.

Outside comfort zone

When you want to take a risk outside of your comfort zone, ask, what are the benefits of taking this risk and what are the costs of taking this risk?

Throughout your day, ask yourself, “Can I control this?” If there’s a problem you can control, shift your focus to brainstorming possible solutions.

Possible solutions

Throughout your day, ask yourself, can I control this? If there is a problem, you can control. Shift your focus to brainstorming possible solutions.

Ride the Wave

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