Naikan means “looking inside.” Each night, reflect on three questions: What did my partner do for me today? What did I do for them? What troubles did I cause? This shifts focus from anxiety’s “they don’t care” to appreciation. Anxiety thrives on lack; Naikan reveals abundance. A simple journal practice, even for five minutes, uncovers small kindnesses you missed, like a loving text or shared laugh. Over weeks, gratitude rewires your brain, dissolving fears.
