The Power of Routine: An Amazon Bestselling Author and Depression Specialist
“Good habits become more powerful when repeated.”

This book introduces 100 actions that anyone can easily try, but are necessary for deep reflection and self-reflection when mental illness affects the body and daily life.
There are many routines that are so simple that they make you chuckle.
A total of 7 routines on various themes according to mood are included on one page with beautiful illustrations in rich colors.
Even if you just read it lightly, it will make your day a good one every day.
I recommend that you open the book to your liking and read it one by one, anytime, anywhere, with a relaxed mind.
I believe that the cute illustrations and text that match your mood each day will bring you healing energy.
Let's read this book and, starting today, put into practice the routines that will smooth out the wrinkles in our bodies and minds, one by one.

The intestines are called the 'second brain' and are closely related to mental issues.
When I'm nervous or stressed, I often feel a slight pain in my lower abdomen, a stabbing pain in my stomach, and heartburn.
Some people also say that when something upsetting happens, they lose their appetite.
When our brain is stressed like this, problems can occur in our intestines, and conversely, if our intestines are in poor condition, stress can be transmitted to the brain and have a negative effect on it.
In particular, people who frequently feel depressed often experience recurring constipation or diarrhea.
This is because most of the happiness hormone serotonin is produced in the intestines.
If you feel depressed for no particular reason, check your gut health.
To improve the intestinal environment, actively consume soluble dietary fiber found in fermented foods and seaweed, and oligosaccharides found in bananas.
When your stomach is at ease, your mind can also be at ease.
--- 「9.
From “Improving the intestinal environment”

It's hard to be forced to take on unfamiliar tasks or to be asked to appear in uncomfortable situations.
Some people blame themselves for not being able to turn down unpleasant tasks or invitations.
But everything can change depending on your mindset!
The thoughts and feelings of not wanting to do something or not wanting to go to a certain place are all created by me.
This does not mean that we should treat everyone with compassion like Buddha.
The point is to reduce stress by clearly understanding the cause and effect of the work.
When I realize that both 'choosing something' and 'thinking that way' were my choices, I can let go of my emotions in a way and feel a little better.
--- 「31.
I think, "It was my thought," "I made the choice."

From now on, let's plan carefully and laze around during the holidays.
'I have to sleep until lunch tomorrow.
I'll wake up slowly, roll around, and then, with a modicum of conscience, I'll make something simple for dinner instead of ordering it in.'
'I worked hard this week, so I'm giving you credit! You did a great job.
Today, I'm going to binge-watch the dramas I've been putting off on Netflix, order some delivery food, and have fun!'
Let's make plans to have some fun and laze around during the holidays.
If you have a plan, you won't regret lazing around, but rather, you'll end the day feeling refreshed and fulfilled by having accomplished your plan.
--- 「34.
From "I don't regret lying around all day"

‘If I just endure it, it’ll be fine, so let’s just endure it.’
Let's look back on our daily lives to see if enduring has become a habit.
'I have plans, so I can't say no or don't like it, so I just work overtime.'
"What if I express my opinion and end up getting criticized? If I just sit still, I'll at least get somewhere."
Are you perhaps living your life believing that "patience is bliss"? If you're always the one holding back in your relationships, your relationships aren't healthy.
Your life is yours, and I should be the main character of my life.
Let's distance ourselves from people who bother us and spend time with people who are enjoyable to be around.
Before you force yourself to endure and your heart breaks, let's free ourselves little by little.
--- 「38.
I don't think patience is medicine"

People who blame others for their mistakes are a problem, but people who feel guilty about associating everything with themselves are also a problem.
Such a person's insides will inevitably become rotten and decaying.
Don't feel too responsible for other people's mistakes or failures.
The remaining man is Nam.
It just so happens that we work in the same office at the same job.
Even if we have a connection as coworkers, that person is not me.
Everyone's common sense is different.
The idea that I have 100% influence is a delusion.
Even if it is a parent-child relationship, it is the same.
--- 「43.
From “Do not associate anything with yourself”

Our brains are surprisingly easily fooled.
Even in a completely unpleasant situation, such as a boring, never-ending meeting, if you force a smile by raising the corners of your mouth, your brain mistakes the situation for "pleasant" and secretes serotonin, a healing hormone, or regulates the autonomic nervous system.
Then, as the parasympathetic nerves become dominant, the mind becomes at ease.
When you are tired, miserable, or upset, try to force yourself to smile by raising the corners of your mouth.
You can watch videos that will make you burst out laughing and laugh until your stomach hurts.
--- 「64.
From "Raise the corners of your mouth"

There are days when everything is a bother and I don't want to lift a finger.
On days like this, I feel depressed and my body feels like it's sinking into the ground.
There are times when I hate myself and want to disappear from this world.
When self-loathing reaches its peak, this is your opportunity.
By changing your perspective, you can turn a crisis into an opportunity! If you hate yourself, hate yourself until you feel better.
'Oh, this country is so annoying.
'I'm so unlucky! I'm pathetic!'
If you change your mindset and start to hate yourself thoroughly, you will feel that your hatred reaches its peak and then gradually subsides at some point.
It's like when you climb a hill and reach the top, there's an easy downhill road waiting for you.
--- 「67.
From "I've fallen into self-loathing once"

Worrying can also be one of the causes of anxiety.
In particular, worries that cannot be resolved no matter how much you rack your brain tend to cause anxiety until they are resolved.
In such cases, why not try closing your eyes tightly and thinking, "I'm dead!" Just as you might avoid a dangerous situation by "playing dead" if you encounter a fearsome bear in the forest, try this "playing dead" strategy.
Playing dead can surprisingly help relieve anxiety.
I am dead and gone from this world, so there is no need to worry about it.
After all, no one carries their worries to the grave.
Wouldn't it be a little easier to think that you don't have to solve the problem you were so worried about just a moment ago?
--- 「75.
From "Pretend to be dead"

Why does speaking slowly help alleviate irritation? There's a correlation between speech speed and emotion.
Speaking slowly can help you suppress unnecessary emotions.
When people's emotions come first, they tend to speak faster.
That's why many people, when they get angry, start talking like a machine gun.
Conversely, speaking slowly can help you control your emotional outbursts, reducing the risk of getting carried away and verbally hurting someone.
Also, speaking slowly allows the parasympathetic nervous system to dominate, which helps to balance the autonomic nervous system and maximize the power of speech.

--- 「100.
From "Speak slowly"