Lesson 496: How to deal with the state of "always feeling tense and lacking energy"
Course duration:70 minutes
This course will help you cope with the dual pressures of work or study. Anxiety makes you worry about not performing well, while low spirits prevent you from even starting. The course will help you break down tasks into smaller, manageable steps, starting with the easiest one, and gradually regain a sense of purpose instead of forcing yourself under pressure.
○ Course topic audio
Lesson 496: How to deal with the state of "always feeling tense and lacking energy"
Click to view the read-aloud text
Today, I want to gently approach you with the theme: the dual pressures of work and study. Anxiety makes you constantly worry about performing poorly, afraid of making mistakes, afraid of falling behind, and afraid of others' opinions. Low spirits make it difficult to get started, reduce concentration, and feel tired after doing just a little. So you might be urging yourself to hurry up while unable to move at all, ultimately feeling more guilty. Please stop for a moment. You're not intentionally lazy, nor are you irresponsible; you're simply being caught between pressure and low energy. Today, we'll practice making tasks lighter. Write down a work or study task that's stressful for you, then break it down into three levels. The first level is the smallest starting point, such as opening a file, finding information, or writing a title. The second level is a ten-minute task, such as organizing a short paragraph, reading a page, or replying to a message. The third level is the complete goal. When you're feeling emotionally overwhelmed, allow yourself to only do the first level. After completing the first level, your body will receive a signal: I can start. Don't push yourself with a final standard from the beginning; that will only intensify anxiety. You can also use a gentle timer: set a ten-minute timer, do only ten minutes, and stop when the time is up. Stopping isn't failure; it's training for sustainability. Please separate results from value. Low efficiency today doesn't mean you have no value; completing only a small part today doesn't mean you'll never finish. Recovery is like reigniting a fire; it needs a slow, steady approach. You can place a reminder next to your task: "I'll start small; I don't need to do it all at once." Remember, what truly sustains long-term recovery isn't high-pressure coercion, but repeatable small actions. After reading aloud, write down the smallest learning or work step you took today, and give yourself a gentle affirmation afterward.
AI Healing Q&A
○ AI-powered healing Q&A: When work or study leaves you feeling stressed and powerless, you can tell the AI your specific task. The AI will help you break it down into three levels: the smallest starting point, ten-minute actions, and the overall goal. You can ask the AI to help you choose the easiest step for today, instead of forcing yourself with the final result from the beginning, allowing you to start with small, manageable steps.
○ Music therapy guidance
○ Guided Music Therapy: When work or study pressure is high, you can accompany yourself with gentle, steady-beat music for ten minutes while doing something. Before starting, set a small goal and focus on that one thing while the music plays; don't strive for completion. Pause when the music ends. Let the melody be a gentle rhythm, not a background sound urging you on.
○East-West Healing Tea Drinks
○ Yunnan Black Tea: When work or study pressure is high and you feel weak, you can drink a small amount of Yunnan black tea. Its warm and mellow flavor is suitable for giving your body some support in the afternoon. Please write down a short task for ten minutes before finishing your tea; don't force yourself to complete it completely.
○ Healing Recipes
Lesson 496: The Dual Pressures of Work and Study
○ Healing Recipe: Radish and Lemon Slices: When feeling stressed from work or study, try making radish and lemon slices. Slice the radish thinly, toss with a little lemon juice and salt for a refreshing and crisp taste. It's perfect for relieving mental fatigue and body heat. After eating, focus on a single ten-minute task instead of trying to do everything at once.
Open the healing recipe
◉ Japanese Dietary Therapy: Thin Slices of White Radish and Lemon
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Thin slices of white radish and lemon (cooling and soothing)
Recommended reasons:This lesson addresses the dual pressures of work and study. A refreshing side dish is perfect for giving your mind a break before high pressure, helping you complete a short 10-minute task first.
2. Recipe and Method
Recipe (1–2 servings):
- 200g white radish, thinly sliced
- 1 teaspoon lemon juice
- A pinch of salt
- A few drops of honey, optional
- Optional: A small amount of grapefruit peel
practice:
- Wash the main ingredients thoroughly. Prepare the parts that need to be peeled, sliced, or shredded by cutting them into small, easy-to-eat pieces.
- Thinly sliced white radish, lightly pickled and then tossed with lemon, has a refreshing and crisp taste.
- Keep the seasoning light, with less salt and sugar, and avoid using strong flavors that overpower the ingredients, making it easier for the body to accept.
- During the preparation process, you can slow down your movements and treat washing, cutting, boiling, and mixing as a small exercise to bring your attention back to the present moment.
- After serving, let it cool slightly to a comfortable temperature before eating to avoid putting extra strain on your body if it's too hot or too cold.
- Take your first bite slowly, savoring the aroma, temperature, and texture before letting your body decide whether to continue.
- If you have a poor appetite that day, you can eat a small amount. There is no need to force yourself to finish it. The key is to let your body know that you are being taken care of.
3. Small rituals for body and mind
When preparing thin slices of white radish and lemon, you can first arrange the ingredients neatly to see their color, shape, and delicate texture. This small action can help your attention gradually shift from anxiety, depression, or recurring worries back to the present moment.
While waiting for your food to finish, give yourself three slow breaths. You don't need to immediately explain all your emotions or solve all your problems; just let your body know that you are safe at this moment.
When you take your first bite, focus on the temperature, aroma, and soft texture. You can gently tell yourself: I'm taking care of myself; I'm willing to slow down; I can start over.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a meal to settle down after emotional fluctuations.
- Observe changes in stomach comfort, body temperature, mental stability, and mood intensity within 30–60 minutes after consumption.
- If you consume it on days when you feel particularly anxious or down, you can keep track of whether it helps you slow down or gives your body a greater sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Thin slices of white radish and lemon: Japanese soothing food therapy and emotional calming.
6. Precautions
- Dietary therapy should be done in small, light portions, and adjusted according to the body's reaction. It is not recommended to force yourself to finish a meal when you are feeling unwell.
- If you are allergic to seaweed, soy products, eggs, fish, tea, or citrus fruits, please choose suitable alternatives.
- Those with sensitive stomachs, pregnant women, those with chronic diseases, or those currently taking medication should prioritize following the advice of medical professionals and nutritionists.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you experience emotional distress, noticeable or persistent physical symptoms, please seek professional help promptly.
Mandala Viewing Healing
When you're under a lot of work or study pressure, please look at the mandala for two minutes before starting the task. Let your gaze expand outwards from the center, as if breaking the task down into small, concentric steps. After looking at it, spend only ten minutes on it; you don't need to complete it all at once. Let the pattern gently guide you into the task.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
There is no standard answer; just choose the one that best reflects how you feel right now.
The experience is over. Tell us how you feel now.
There is still no standard answer; just choose the one that best reflects how you feel right now.
#FF5252
After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Interactive Focus Engine
A–Z Free Selection · Layered Lines · 60 Color Fills
AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
○ Calligraphy and engraving therapy practice
This calligraphy and seal engraving exercise has no specific content and does not require perfect character formation. When feeling tense and lacking energy, focus your attention on holding the pen, placing the pen, pausing, and breathing, allowing the repetitive hand movements to gradually calm your nerves. When feeling both tense and weak, there's no need to prove yourself; completing even a small section is commendable. Please take it slowly. The focus of the practice is not on how much you complete, but on maintaining a reliable sense of stability in each stroke, gently accompanying yourself through the day.
○ Art Therapy Guidance
Imagine your work or study task as a mountain, and then draw three small steps at the foot of the mountain: the smallest start, a ten-minute action, and the complete goal. Today, only color the first step; don't worry about the entire mountain. The simpler the image, the better, letting your mind understand that stress can be broken down. Finally, write at the foot of the mountain: "I'll start with this, and that's already a beginning."
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○ Diary Healing Suggestions
Please write down your most stressful work or study task for today. Break it down into three columns: Minimal Start, Ten-Minute Action, and Overall Goal. Only select the first column today. Finally, record how you feel after completing it, and regardless of how much you accomplished, write a positive statement: "I've started a little bit."
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.