Notes from an 87-year-old clinical psychologist

5 things I do when the world feels overwhelming

Dear friends,

At eighty-seven, I’ve lived long enough to know this:

The world does not calm down.
We calm ourselves down.

There is always a new reason to worry.
A new headline.
A new prediction.

And yet, there is also always a choice.

What follows is a short do-list.
5 things I do when the world feels overwhelming

1. I remember that external events do not control my inner life.
   Marcus Aurelius taught this two thousand years ago. Circumstances may shift, but feelings arise inside. Thoughts arise inside. I work on the inner computer. That is where my power lives.

2. I lower fear in order to protect my health.
   Fear spreads quickly. It turns people against one another. It clouds judgment. I ask myself a simple question: What good does walking around afraid do for me today? Then I return to what I can do right now with clarity.

3. I strengthen the connection to make the day good.
   Old friendships are gold in the bank. Family ties matter. A phone call can restore warmth. When we gather, eat together, laugh together, the day improves regardless of what is happening in the larger world.

A photo of me and my daughter, Evacheska.

4. I invest in the fundamentals in order to support longevity.
   Movement. Mostly plants. Enough sleep. A sense of purpose. Upbeat company. These are not glamorous ideas. They are powerful ones. The basics build resilience.

5. I take 60-second resets in order to stabilize the mind.
   Several times a day, I pause. I close my eyes. I breathe consciously. Sixty or ninety seconds. The investment is small. The return is immediate. Every time I do it, I feel steadier.

There is one more thing.

We are given a remarkable birthright as human beings:

The ability to influence our thoughts.

I don’t claim mastery of this.
I practice.
I forget.
I begin again.

Today, choose one of these and put it into action.

If you wish, you’re welcome to write back and share which one you’re working with.

Golden Light,

Dr. Richard Louis Miller

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A note on working together

For those who feel drawn to working together more directly, I offer a limited number of one-on-one conversations.

These are not traditional therapy sessions. They are quiet, practical conversations focused on calming the mind, easing anxiety, and working with simple tools that support steadiness in daily life.

We move at a thoughtful pace. We work with what’s present. We focus on what helps.

If you’d like to learn more about working together one-on-one, you’re welcome to reply to this email and my team will share additional details.

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1-minute mind control (my latest book)

Traditional mindfulness and meditation techniques often require a huge investment of your most precious resource (time) without guarantees of results.

My own version of mindfulness—what I sometimes refer to as “mind control”—can be mastered in much less time if you commit to regular 60-90 second practice throughout the day.

Breathing. Witnessing. Changing the channel on negative thoughts.

I’ve honed these techniques over a lifetime of personal and professional practice, and now I’m sharing them with the world.

Get my new book Master Your Mind, and as a thank you for your support, I’ll give you a free 30-day subscription to our premium newsletter and exclusive content. Just reply to this email after you buy it to confirm your purchase.

My Other Books:

• Psychedelic Medicine at the End of Life: Dying Without Fear (release date: November 5)

• Freeing Sexuality: Psychologists, Consent Teachers, Polyamory Experts, and Sex Workers Speak Out

• Psychedelic Wisdom: The Astonishing Rewards of Mind-Altering Substances

• Psychedelic Medicine: The Healing Powers of LSD, MDMA, Psilocybin, and Ayahuasca

• Integral Psychedelic Therapy (co-edited with Jason A. Butler & Genesee Herzberg)