Practice more acceptance

Expert insight: 

If you take self-critique to the extreme after subpar performances, that negativity can cause physical tension and chronic stress that may, over time, lead to depression or anxiety, explains Miami-based psychotherapist and meditation coach Jasmin Terrany. Non-judgment meditations reduce your sensitivity to failure by teaching you to practice acceptance instead. 

To get the benefits, try the meditation used in the study: First, recognize and accept the bodily sensations you’re feeling, then do the same for your current emotional state. Finally, acknowledge that all of these reactions have value, even if you see them as negative.

The bottom line: 

This series of tasks teaches you to build a relationship with your feelings rather than suppress or dismiss them. Practice it for at least one minute whenever you’re stressed after a perceived failure, like a fight with your partner or an unsuccessful PR attempt.