“Free from depression, anxiety and lethargy
“A small, sure practice to protect my heart!”

Restored the lives of 100,000 people over 25 years
66 days of handwritten sentences from a psychiatrist

Are you struggling to sleep due to feelings of depression and anxiety, a dull and listless routine, and complex thoughts that keep lingering in your mind? If so, it's time for you to "deathly resolve," not forced positivity or self-criticism.
The human brain begins to recover in amazing ways just by the act of writing.
This is because the brain areas that are activated when writing by hand are connected to areas that control emotions and memory.
《A Handbook for When You're Anxious》 is a practical yet special handbook written by psychiatrist Jeon Mi-kyung based on her clinical experience and psychological research.
The author has been researching self-esteem, depression, and addiction for 25 years, helping over 100,000 patients recover.
The book contains a 66-day transcription journey that goes beyond simply copying sentences and serves as a mental training program, from emotional acceptance to self-acceptance, daily recovery, and practicing self-confidence.
Take a slow look into your heart and write down at least one line a day, following the psychological affirmations recommended in the book.
A small heart that believes in the big, wide world that is you will lead you to a better tomorrow.

After 66 days, our appearance may not have changed much.
But something will definitely change.
It is the gaze that looks directly at you.
Instead of condemnation, there will be understanding, instead of impatience, there will be patience, and instead of coldness, there will be warmth in those eyes.
And above all, a quiet conviction will settle deep within you that 'I am enough just as I am.'
In this uncertain and anxious world where there is nothing to hold on to, I hope these small but certain sentences will protect you.
--- From "Introduction"

“Doctor, I feel anxious for no reason.” This is the most common complaint I hear in the doctor’s office.
They say there is no reason, but there is a pattern.
Before a presentation, before a decision, before a new encounter, even in everyday life, I suffer from a premonition that 'something is going to go wrong.'
Psychologist Albert Bandura described this as 'self-efficacy.'
Anxiety increases when we lack confidence in our ability to handle the situation.
Anxious people do well ten times and make a mistake once, and only remember that one time.
It's like there's a filter in your mind that only picks out the negative things.
But the very fact that you are starting today with anxiety is proof of your strength.
--- 「Chapter 1.
From "How to Face the Emotions Within Me"

Every time sadness came, I just tried to shake it off quickly.
I tried to cover up my sadness by immersing myself in work and meeting people.
But sadness is proof of how deeply I loved.
It hurts because what you left was precious.
I will not rush into sadness.
I will allow you sufficient time to grieve.
--- 「Chapter 1.
From "How to Face the Emotions Within Me"

Try to distinguish between what is truly your responsibility and what is not.
It's not just your fault if your team is underperforming.
Just because you don't live up to your parents' expectations doesn't mean you're a bad child.
Other people's feelings and choices are their responsibility.
Try changing “I’m sorry” to “Thank you.”
Instead of saying “I’m sorry for keeping you waiting,” say “Thank you for waiting.”
If you change your words, your heart will feel a little lighter.
--- 「Chapter 1.
From "How to Face the Emotions Within Me"

In psychology, this is called 'rumination'.
It's like the brain keeps going on the same track, constantly repeating the same thoughts.
The phrase, “If only I had done it differently back then,” comes to mind dozens of times a day.
This is where depression and regret meet.
When mental rumination is added to the heaviness of depression, energy is consumed only by reliving the past.
It is important to redirect this energy.
When you change “If I had done it differently then” to “What should I do from now on,” the blocked energy starts to flow.
--- Chapter 2.
From "Embracing the Imperfect Me"

There was a person who did volunteer work for abandoned dogs.
At first, I started it to build up my resume, but after a few months, things changed.
Puppies who recognize you and wag their tails, moments when a dog that was scared slowly opens its heart.
“It was hard when I thought I was going because of my qualifications, but when I thought about going because I wanted to see these guys, I started looking forward to Saturday mornings.” When my perspective changed from “volunteer work that I have to do” to “care that I want to do,” the same act took on a completely different meaning.
People who recover from burnout have one thing in common: they regained their “choice.”
It doesn't have to be a big decision.
Small choices, like what to eat for lunch or what to take for a walk after work, add up to a boost in self-esteem.
--- Chapter 3.
From "A time to recover from a tiring and exhausting life"

Philosopher Albert Camus said in The Myth of Sisyphus:
“We must imagine Sisyphus happy.” As Sisyphus descends the mountain, he becomes aware of his fate.
And make it your own.
The rock still rolls down, but now it is 'his' rock.
It's not about accepting fate.
It is about making your own destiny.
Even when doing the same thing, people who say, "I can't stand it because it's unfair," and people who accept it and say, "This is my part," show a noticeably different recovery speed when experiencing burnout.
The difference wasn't the amount of work.
It was my attitude towards work and the meaning I found within it.
--- 「Chapter 3.
From "A time to recover from a tiring and exhausting life"

Complaints come naturally, but gratitude must be sought out.
At first, even one line was burdensome.
“I breathed again today.” It was so clichéd that it was embarrassing, but I still wrote it the next day and the day after that.
After about a month, things started to change little by little.
Things that were always there began to come into view one by one.
Gratitude doesn't change your life.
It just makes you see what you already have.
--- Chapter 4.
From "Living a Solid Life"

There are some interesting things to see in the clinic.
People who repeat small things over and over again last longer than those who set big goals.
Goals only give you strength initially, but small actions create identity.
The thought, 'I am a person who does ~ every day' changes your actions, and your actions change your life.
Waking up in the morning, eating a meal, asking someone how they are doing.
It may seem like nothing, but it's these things that keep us going.
There was a patient who couldn't get out of bed due to depression.
At first, I thought I'd just go to the end of the bed.
Then to the bathroom, then to the living room.
As I repeated small actions, I recovered before I knew it.
That you are here now.
That's the greatest thing.
--- Chapter 5.
From "Practice of continuing even small things"

Even if they experience the same divorce, some people remain stuck in the case even after 10 years, while others use the experience as a stepping stone for growth.
The difference was not the event, but the narrative.
Some people say, “That’s when everything fell apart,” while others say, “That experience made me who I am today.”
The meaning of suffering is not found after the event is over.
Right now, as I write that story, meaning is being created.
You are the author of your life.
You can't change what's already happened, but you can still choose how you spend it.

--- Chapter 6.
From "Trust me, be myself"