Behaviors

Instead of saying 'I'm anxious' or 'I'm afraid,' describe the physical sensations such as racing heart or shoulder tension.

For people whose pornography use is addictive and causing distress, complete abstinence may be the appropriate rule.

For behavioral addictions like porn, explicitly define what sobriety looks like, such as no porn at all, and use that as your rule set.

Use an accountability partner as part of porn recovery, including oversight of websites if needed.

If stopping alcohol or drugs causes significant symptoms or risk, seek medical detox services.

Alternative peer support/recovery program for people who do not want 12-step spirituality.

Alternative peer support/recovery program for people who do not want 12-step spirituality.

For higher acuity addiction, enter a residential treatment center or hospital-level care.

Recommended support option for family/system issues around addiction.

Recommended for people from dysfunctional family systems, even if parents were not alcoholics.

Check whether you are Hungry, Angry, Lonely, or Tired, since these states increase relapse risk.

If you are supporting someone with addiction and don't know how to approach them, seek guidance yourself from family support meetings or treatment centers.

Seek a therapist who can perform an assessment when addiction is suspected.

If whey protein appears to cause or worsen acne or other skin symptoms, remove it for a couple of days or weeks and assess your response. For women who notice symptoms during particular menstrual-cycle phases, stop whey during those phases and use it only in other phases if tolerated. If acne is troublesome, remove whey altogether and replace it with casein protein or another high-quality protein, then see how you react.

Use recovery of smell as one partial readout of sensory recovery after concussion or head injury.

For improving balance for sport, dance, or other activities, train balance dynamically through lots of different planes of movement rather than relying only on static drills.

Avoid the standard American diet pattern centered on processed, packaged foods.

Pay attention to your own symptoms and experiences with foods and investigate suspected intolerances rather than dismissing them; especially relevant for suspected gluten or wheat sensitivity.

Mostly plants and whole foods; not necessarily vegan or vegetarian, and can include animal products at varying levels such as 10%, 25%, or 30%.

Shift plate composition so vegetables, grains, and beans are central, while meat is reduced to about 2 ounces or used as a condiment or side dish.

Run with a weighted vest, including on incline trails; removing it on later runs can make running feel easier.

Put your face into cold water while holding your breath to activate the mammalian dive reflex; lab protocols use about 10 degrees Celsius / 50 degrees Fahrenheit water. Strong safety caveat: do not test breath-holding casually on your own due to blackout and drowning risk; if pursuing free diving, learn from a truly expert instructor under proper conditions.

Learn what to expect in grief, what is happening, and why; seek evidence-based information rather than outdated stage models, including through bereavement support groups.

Have loved ones around during grief; support is emphasized as physiologically important, especially early after loss. This can include close in-home support in the first days after a spouse dies, having someone or a pet in the room while sleeping, and reaching out to a sibling or best friend during waves of grief.

During grief, do not neglect routine care; check when you last saw your doctor for a regular checkup and stay current with preventive care such as mammograms and teeth cleanings.

If grief is not changing over time, remains stuck, or gets worse rather than improving overall, seek a psychologist or a specific evidence-based psychotherapy intervention.

Assess physical health during bereavement support, such as checking blood pressure, alongside teaching coping skills and support-seeking.

If grief leaves you amped up and unable to sit still, work with that bodily state through movement, such as going for a run every day, even if that was not previously your pattern.

Use emotional suppression temporarily when needed for function, such as before a pitch meeting; not as the only strategy.

Allow yourself to engage grief directly, such as by looking through a photo album and feeling the tears, while also learning how to come out of that state again.