By Dedrick Loo

One day, I found myself feeling deeply frustrated and burdened by suffering. My mind was consumed by negativity, and all I could focus on was the weight of my struggles. Instead of addressing the discomfort, I turned to distractions. Without much thought, I began scrolling endlessly through social media, chasing fleeting doses of dopamine to escape the pain.

But at that moment of distraction, I realized what was happening. I paused, pulled myself back into the present moment, and observed my thoughts and feelings. I gently asked myself the question: “What are you suffering from?” (你在苦什么？)

At first, the answer wasn’t clear. My emotions felt overwhelming, and I couldn’t pinpoint the source of my suffering. However, as I continued to dig deeper, I discovered that the issue troubling me was something quite minor, something that, in hindsight, didn’t warrant the level of pain I had attached to it.

Acknowledging the root of the problem helped reduce the intensity of my suffering, but it didn’t eliminate the lingering feelings of unhappiness. So, I decided to shift my perspective by practicing gratitude.

I started listing the things I was grateful for:

• Having a roof over my head.

• Always having food to eat, and not just any food, but the privilege of choosing delicious meals.

• Access to clean water and the luxury of hot showers.

• The blessing of my parents being alive and healthy.

With each item, I felt a wave of relief and appreciation. My suffering began to fade, replaced by a sense of abundance and peace. I realized how fortunate I was and how much I had been taking for granted.

This simple practice reminded me of the importance of “transforming the mind” (转念), the ability to reframe situations and shift perspectives. Often, our suffering is self-inflicted, a product of how we interpret events rather than the events themselves.

In today’s world, many of our struggles are what people call “first-world problems.” We become upset over inconveniences or challenges that others might see as privileges. For instance, feeling stressed about too many choices is a luxury compared to having no choice at all.

Whenever you find yourself caught in the grip of suffering, remember to pause and “拉回来”, pull yourself back to the present moment. Ask yourself the question: “What are you suffering from?” Most of the time, you will realize that the suffering isn’t as overwhelming as it seems.

Gratitude and perspective can be powerful tools to alleviate suffering. By recognizing the abundance in our lives and reframing our thoughts, we can lighten our emotional burdens and cultivate greater peace. So next time you feel weighed down, take a moment to reflect, and don’t forget to ask: 你在苦什么？