The three formulations

1. Endure distress; do what needs to be done.
2. Accept distress; refrain from certain actions.
3. Seek out distress; do what is feared.

The three original Chinese formulations total 24 characters. The speaker uses the progression from enduring to accepting to seeking to describe his understanding of distress and action.

Reading them in context

The actions referred to in each phrase differ. Do not retain only the first half and omit the action or the lecture's examples. Return to the linked passage and read it alongside natural acceptance.

Limits of application

These are lecture concepts, not a personalized exposure prescription. “Seek out distress” should not be interpreted as self-harm, risk-taking or tolerating harm from others. Specific treatment tasks require an appropriately qualified professional to consider individual circumstances.