John Cerqueira was 22 years old and living in New York City when the attacks occurred. A few months into his first job after graduating from N.C. State University, he was on the 81st floor of the North Tower of the World Trade Center when American Airlines Flight 11 struck the building at 8:46 a.m.
As he made his way out of the tower, Cerqueira encountered a woman in a wheelchair on the 68th floor and helped carry her to safety. His actions thrust him into the spotlight. He was celebrated as a hero and appeared in People magazine and on "The Oprah Winfrey Show."
At his home in Raleigh, Cerqueira explained how the events of that day continue to influence how he approaches life.
"It definitely drives me to look for things to be grateful for. Looking at the positive has created an urge, almost a responsibility, to be of service," Cerqueira said.
While memories of Sept. 11 are not always at the forefront of his mind, he said they become more prominent this time of year.
"It comes and goes in terms of how often I think about it. This time of year, obviously, it's more top of mind," he said.
Looking back, Cerqueira said the experience remains difficult to comprehend.
"When I put myself back in that time, it was just mind-blowing," he said.
He said certain sights, sounds and smells still trigger vivid memories of the attacks.
"The smells for sure. The concrete, the dust, the burning. And the sounds. Any kind of industrial sound, like when there's a construction site and you hear big beams being loaded and dropped. You hear the sound; you feel the vibration. It definitely brings memories back home," Cerqueira said.
Over the years, he said he has worked to manage the trauma from that day through meditation, exercise and a greater focus on mental health.
"I think I've gotten way better at managing the trauma from that day. I spend time meditating and really have a renewed focus on mental health. Doing all the things, exercising and eating well, and understanding the mind-body connection while making sure that I'm respecting that," he said.
Daniels asked what lessons others can take from his experience, and Cerqueira said he has settled on three guiding principles.
"I've had a couple of decades and then some to think about it, and I've landed on three things: gratitude, service and optimism about the future. Some people might call it an abundance mindset," he said.
Cerqueira said gratitude can be especially important when facing challenges.
"A tried-and-true way to offset that is to reflect on gratitude. It's really hard, nearly impossible, to be grateful and fearful at the same time," he said.
Cerqueira is married and has a daughter in high school. He works in corporate training and consulting and said he incorporates lessons from his Sept. 11 experience into his work with corporate leaders.
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