Lesson 23: Difficulty in Making Choices and Repeated Comparisons
Duration:70 minutes
Topic Introduction:Difficulty making choices isn't about lacking assertiveness; often it's about being too afraid of making the wrong choice, regretting it, or being judged. You can write two options to AI, along with three things you truly value. AI will compare them with you, rather than making the decision for you. Finally, find an "acceptable" choice. Don't strive for absolute correctness, because life is about making adjustments as you go. You can view choices as a journey, not an exam; after you've taken your time, you can still adjust your direction. Take your time. Don't leave yourself behind.
○ Course Topic Audio
Lesson 23: Difficulty in Making Choices and Repeated Comparisons
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When learning to "let go of the impulse to solve all problems immediately," first put aside self-blame. Anxiety isn't because you're too weak, nor is it because you're deliberately overthinking; it's often a protective mode formed after the nervous system has been in a state of high alert for a long time. Let go of the impulse to solve all problems immediately, learn to prioritize them, and stabilize one thing at a time. When anxiety persists, the brain tends to look for danger, and the body goes into defensive mode in advance; breathing, stomach, neck and shoulders, sleep, and attention can all be affected. You may know that something hasn't happened yet, but you're already rehearsing the worst outcome in your mind; you may want to relax, but find that your body simply won't cooperate. The first step in this lesson is to remove anxiety from the self-evaluation of "I can't do it" and replace it with "My system is sounding the alarm." This change is important because only once you stop attacking yourself can you begin to adjust. You can start by writing down the most prominent worry of the day, and then ask yourself: Is it a real problem, or a disaster rehearsal? Does it need to be dealt with immediately, or does it just need to be recorded? The second step is to bring your body back to the present moment. Try exhaling slowly, feeling your feet touch the ground, and gently relax your jaw, shoulders, and fingers. If your emotions are still high, don't rush to convince yourself it's okay; just send a signal to your body: I know you're tense, let's slow down. For anxiety, safety isn't just a slogan, but a series of small, repeatable actions. The third step is to choose a minimal action. It could be drinking water, eating something, opening a window, writing three sentences, pausing for five minutes, tidying a corner, or contacting someone you trust. The significance of minimal actions isn't to immediately solve life's problems, but to allow the brain to re-experience: I'm not completely out of control; I can still influence reality a little. If you experience intense panic, persistent insomnia, self-harming thoughts, or an inability to stabilize yourself during the exercise, don't suffer alone; contact family, doctors, therapists, or local emergency help resources immediately. The course content is suitable for learning and self-reflection, but cannot replace professional diagnosis and treatment. Finally, give yourself a reassuring reminder: Anxiety doesn't mean I've failed; it's just a signal reminding me to slow down, observe, and take care of myself. Today, simply identifying a trigger point, completing a small action, or writing down a thought is already a step forward on the road to recovery. After reading aloud, jot down three phrases: What am I worried about right now? Where in my body is the tension greatest? What step am I willing to take first? Save these three phrases; the next time anxiety arises, they will help you return to an actionable path more quickly. Don't strive for complete calm after just one practice session; stability comes from repetition, gentleness, and sustainability. You are not learning to destroy yourself, but to interact with your nervous system in a safer way. After reading aloud, jot down three phrases: What am I worried about right now? Where in my body is the tension greatest? What step am I willing to take first?
AI Healing Q&A
Difficulty making choices doesn't mean you lack assertiveness; often, it's because you're too afraid of the consequences of making the wrong choice. You can write down the two options you're hesitating about for AI, and it will help you prioritize the truly important criteria, rather than endlessly comparing. Perhaps there's no absolutely right choice, only the most suitable step at the moment. You can allow yourself to make a sufficiently good decision first, and then gradually adjust it based on reality. A sufficiently good choice can also lead you to new clarity. Don't make a life-altering decision at once; adjust gradually.
○ Music therapy guidance
When faced with indecisiveness, your mind wanders through a multitude of possibilities. Listen to some calming music, write down your options, and then ask yourself: Which one is good enough, but not absolutely perfect? Music can help you slow down and avoid being swept along by comparisons. Decisions don't always have to be 100% certain; sometimes it's about gently moving forward with limited information. Practice making a decision you can handle, rather than waiting for a completely risk-free answer. Allow the answer to be imperfect at first. Be with yourself for this moment.
○Eastern and Western Healing Teas
Recommended beverage: Pu-erh ripe tea. Reason for recommendation: It helps slow down the body's pace and alleviate tension and fatigue caused by prioritizing problems while studying this lesson. Preparation: Take an appropriate amount of tea leaves, brew with warm water, and drink slowly, avoiding making it too strong. Recommended dietary therapy: Winter melon and shrimp soup. Based on the principles of lightness, stability, and low burden, it helps the body obtain sustained energy.
○ Healing Recipes
Astragalus and Jujube Porridge
Astragalus and jujube porridge is a suitable healing recipe after this lesson. It's gentle, easy to prepare, and low-burden, replenishing the body with stable energy after learning to let go of the urge to "solve all problems immediately," reducing the amplification of anxiety experiences caused by hunger, fatigue, and tension. Eat slowly, observing your hunger, satisfaction, breathing, and feelings of relaxation. It doesn't aim for elaborate plating, but rather serves as a gentle replenishment after anxiety-reducing exercises. Let the food become part of your sense of security, helping your body return from tension to stability.
Open the healing recipe
◉ Eastern Dietary Therapy · 23. Astragalus and Jujube Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Astragalus and Jujube Porridge
Recommended reasons: Astragalus and Jujube Porridge is a warm, gentle, and subtly sweet oriental nourishing porridge, suitable for use during social anxiety classes as daily support for restoring energy and stabilizing rhythm. Astragalus is often used in nourishing soups and porridges, with a mild aroma; jujubes bring natural sweetness and a soft texture, making the porridge easier to eat. The slow-cooked rice forms a stable base, suitable for consumption after fatigue, loss of appetite, or stress. It doesn't emphasize stimulating seasonings, but rather helps the body regain a sense of stability through warm, slow, and regular consumption.
2. Recipe and Method
Recipe (1–2 servings):
- Astragalus tablets 10–15 g
- 5-6 jujubes, pitted.
- 60 g japonica rice
- 800 ml of clean water
- 5g of goji berries (optional)
- A little rock sugar, optional
practice:
- Rinse the astragalus slices quickly with water, and wash and pit the jujubes.
- Rinse the rice thoroughly and put it in a pot for later use.
- Add astragalus slices, jujubes, japonica rice, and water to the pot.
- Bring to a boil over high heat, then reduce to a simmer and keep gently rolling.
- Slow cook for 35–40 minutes to allow the rice grains to open up and the dates to fully release their sweet aroma.
- If you don't like the taste of astragalus slices, you can remove them before eating.
- Add a small amount of goji berries or rock sugar as needed, and simmer for 2–3 minutes.
3. Small rituals for body and mind
When washing jujubes, observe their warm red color and draw your attention away from anxious thoughts and back to the action of your hands.
As the aroma of the porridge slowly rises, slow your breathing and feel the calming effect of the steam. Remind yourself: I am giving my body some gentle support.
When you take the first bite, enjoy the softness of the rice porridge and the sweet aroma of the dates, allowing your body to gradually relax from its tense state.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is in the morning, evening, or when you are tired.
- Observe whether there are any changes in body warmth, satiety, mental stability, and fatigue within 30–60 minutes after consumption.
- If consumed after a period of intense social activity, you can record whether it helps you regain some stability and strength.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Astragalus and Jujube Porridge: A warm and nourishing oriental porridge
6. Precautions
- Astragalus has a rather strong odor, so the dosage can be reduced for first-time users.
- Dates contain natural sugars, so blood sugar managers should control their intake and avoid adding extra sugar.
- Those with a cold, fever, significant internal heat, or special constitution should consult a professional before using astragalus.
- Porridge should be eaten warm to avoid repeated heating for too long, which would affect the taste.
- Children, pregnant women, or people with chronic diseases should consume this product with caution, depending on their individual circumstances.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, are taking medication, or have special nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
○Mandala Healing
When faced with difficult choices, your mind seems to open up many paths simultaneously. Visualizing a mandala can help you pause, see the center, and then look around. Ask yourself: Which option is closer to my true needs, and not just something that temporarily relieves my anxiety? The answer doesn't have to be perfect, as long as it's clear enough and manageable enough. At the end, circle one "good enough" option. It doesn't have to guarantee no anxiety, just get you moving forward. Take your time. Take your time. Take your time. Take your time. Take your time. Take your time.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
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○ Calligraphy and engraving therapy practice
This lesson's writing practice follows the principles of "slow, steady, and clear," guiding your attention back from worry to your hand, pen, and paper. Writing motto: Slow and steady. Before writing, adjust your posture, pause briefly before writing to ensure your breathing and shoulders are relaxed. If the sequence of problems makes you anxious, treat each stroke as an opportunity to regain your footing. Tips: Write less, write slowly, write steadily.
○ Art Therapy Guidance
Objective: To externalize "problem prioritization" into a visual image, helping you see it instead of being surrounded by it. Steps: 1. Draw a shape representing your current anxiety in the center of a piece of paper. 2. Mark the trigger point with a color. 3. Draw a fact area next to it and write down confirmable information. 4. Draw a calming action, such as breathing, pausing, asking for help, or drinking water. 5. After completing this, write a sentence: I can see it, and I can respond to it slowly.
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○ Diary Healing Suggestions
① What is my new understanding of "problem prioritization" today? ② In which situations did it most frequently occur over the past week? ③ What impact did it have on sleep, attention, efficiency, and interpersonal relationships, and rate it on a scale of 0 to 10? ④ Write down the worst, most likely, and best possible outcomes. ⑤ Choose a minimum feasible action: drink water, take a walk, breathe, contact a supporter, or take a five-minute break. ⑥ How will I remind myself to continue practicing tomorrow?
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When you are willing to see the "problems in order" clearly, instead of continuing to tough it out alone, anxiety begins to transform from a fog into a signal that can be taken care of.