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Be kind to yourself up to this point, we've covered the fundamentals of cognitive, behavioral and

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mindfulness based strategies and we've seen how these practices can help us manage strong emotions.

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We examine the practical ways of taking care of ourselves, mind, body and spirit.

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Joint agreement as the alarm clock went off, you have to start getting to bed earlier, he told himself

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as he sat up and rubbed his eyes after taking a quick shower and grabbed a cup of coffee, eating fast

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as he thought about the big day ahead at work.

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As he put his dishes in the sink, he bruised himself to face the morning rush hour in the car.

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He divided his attention between listening to news with its daily reminder of all that was wrong in

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the world and worrying about all the ways he could mess up at work today.

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The morning went surprisingly well, and by finally, John was famished and ready for a break.

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However, when his co-workers invited him to join them for lunch, Joe decided he hadn't gotten enough

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done to take a lunch break.

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And instead he grabbed his some snacks from the vending machine to eat at his desk, along with a soda

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for the caffeine and sugar boost.

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He made three more trips to the vending machine that afternoon for more peanut butter crackers once

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because he was hungry once when he was bored and anxious, and once in the late afternoon for another

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diet cola to power him through his four o'clock slump.

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After the second stressful commute of the day, John thought about hitting the gym before dinner and

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but he wasn't sure he had the energy and instead he took the leftover pizza and ate.

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Afterward, he finished a bit of ice cream.

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Around midnight, John started to note off his sleep hadn't been good lately, so he tried his best

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not to wake himself up as he walked upstairs to bed.

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Despite his desperate wishes, he was fully awake as soon as his head hit the pillow.

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I'm going to be a wreck tomorrow, he thought as he tried harder to fall asleep.