Thank you so much!

[Bernardo de La Paz]

4. You're getting stronger and that complex does get better with time.

A great thing is to cultivate a meditative state of mind. It has been by studies to reduce anxiety and depression. That is a mind that is occupied in the here and now but is alert and aware.

In particular, when intrusive thoughts of anxiety and depression enter the mind, DON'T try to fight them. Fighting them makes them stronger. Instead, say "hello" and then mentally open a window in your mind and let the breeze blow them out. Acknowledge their presence but get back to the routine aspects of whatever task is ongoing.

Meditation uses focus on breathing as an induction, and similarly routine aspects of tasks have a similar beneficial effect.

So when washing dishes and the mind wanders, don't scold it; simply focus on making a rhythmic pattern of completely washing all the surfaces of the dish in hand. Or checking the progress of drying as you are hand toweling.

This is a big part of why things like gardening, dancing, doing crosswords, and playing music have all scientifically been found to improve and extend cognition in later life. For example, while gardening, think how to make each movement efficient and how to make little adjustments all over the place to improve growth. Also think about long term planning for the garden and enjoy the present and future look and bounty of the garden, but mainly focus on the here and now.