- Mental Health
Positive Affirmations Stress Management
Stress is Normal
Stress is a normal reaction to events in life. When you are confronted with stress, your brain tells your body to produce adrenaline which is a hormone that is released into your bloodstream. This adrenaline is your body’s protective device which helps you cope both physically and emotionally with stressful situations.
“In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.” by Mayo Clinic Staff
You are what you think, so your thoughts shape who you are. Your thoughts can also determine how you feel. Positive affirmations stress management is an alternative stress management treatment. Through positive affirmations, you can influence your brain to modify your behavior, thus manage your stress.
Everyone handles stress differently, however there are common symptoms that help you recognize when you might be overly stressed and in need of stress management.
Some symptoms which alert you that it is time to develop a stress management program are:
- You feel out of control.
- You cry a lot.
- You feel constant pressure to accomplish more than you feel capable.
- You have difficulty concentrating.
- You have constant feelings of depression, helplessness, anxiety, or panic.
- Your physical health suffers and for no reason you feel faint, dizzy, and nauseous.
- You always feel tired and have difficulty falling asleep or getting a good night’s rest.
Certainly, every now and then you will experience some of the above feelings, however when these feelings persist uncontrollably, then this is a signal that you need to take action to manage your stress.
Statistic: Health Care Expenses
Health care expenses are nearly 50% greater for workers who report high levels of stress. – Journal of Occupational and Environmental Medicine.
The first step to managing stress is to visit your doctor to rule out unknown physical reasons for the way you feel, as some illnesses, such as heart disease and high blood pressure can cause you to feel faint or nauseous. Before embarking on any stress management treatment, make sure you are indeed healthy and then begin incorporating things you can do to alleviate your feelings of stress.
Causes of Stress
Stress comes in many forms; however, there are two causes of stress.
External stressors are events or things that happen which are not under your control and there is nothing you can do but accept them and cope with the situation. Sitting on the freeway during a traffic jam can cause stress. The death of a loved one, starting a new job, deadlines, and interaction with rude store clerks are all activities that contribute to your level of stress.
Internal stressors are events or things that happen which are under your control. Your own behavior trait may contribute to stress. If you are a negative person, workaholic, have bad eating habits, or always leaving little time to get to work, you are responsible for bringing self-generated stress upon yourself
There are many ways to manage stress, some which include deep breathing, meditation, maintaining a healthy diet, and exercise. There are also alternative stress management techniques which include positive affirmations or “self-talk”.
Speak Only Positive Words
Growing up, I remember how my mother would not allow me to say anything bad, because she believes that what we say comes to life. -- MarleneB
Positive Affirmations Stress Management
Affirmations are, repeatedly, saying the same thing to yourself. Learn how to write your own affirmations using a step-by-step process which includes writing down some positive thoughts on a sheet of paper and then repeating these thoughts over and over, day after day, week after week, month after month, and year after year. Whatever you repeatedly say to yourself, you will come to believe. So, just keep saying your affirmations in order to focus your mind on what you need to believe. What you believe will cause you to act the way you need to act in order to bring your beliefs to life.
Tips for increasing the chances that your positive affirmations will come true:
- Be emotionally tied to your affirmations by developing strong feelings associated with your affirmations.
- Act as if your affirmations are already true. Visualize yourself in the moment of realization.
- Relax and breathe deeply, using your diaphragm when repeating your affirmations.
With consistent practice, positive affirmations stress management can help you change your behavior to the point where you are able to manage your level of stress. Just as positive self-talk affects your body in a positive way, negative self-talk affects your body in a negative way. When you find yourself saying negative things to yourself, begin immediately to counter negative thoughts and words with positive affirmations.
Master Your Thoughts
Video: Master Your Thoughts
This video is 5:42 in length. It is a relaxing video with gorgeous visuals and beautiful music. It is created by EAffirmations(dot)com. As you watch the video, read and repeat the affirmations to help alleviate stress.
I am the master of my thoughts.
I am the master of my feelings.
I radiate good feelings.
I radiate love.
... more affirmations are on the video to create a feeling of love, calmness, and relaxation.
After viewing the video, write down your own personal affirmations and use your own words to speak out loud as part of your stress management program.
The key to writing successful affirmations is to use "I" with each affirmation. Also, be sure that each affirmation is a single focus such as, "I am stress free", "I have the power to change", and "I am in a great emotional state".
RESOURCES for Positive Affirmations Stress Management
I found the following resources about stress management and affirmations to be very helpful. These organizations publish many reports and additional information on the subject of stress and how affirmations can help manage your stress.
Centers for Disease Control and Prevention
- CDC - NIOSH Publications and Products - STRESS...At Work (99-101)
The CDC collaborates to create the expertise, information, and tools that people and communities need to protect their health.
The American Institute of Stress
- American Institute of Stress is dedicated to advancing the understanding of Stress in Health and Ill
American Institute of Stress is a non-profit organization which imparts information on stress reduction, stress in the workplace, effects of stress and various other stress related topics.
University of Kentucky
- University of Kentucky
The University of Kentucky is dedicated to improving people's lives through excellence in education, research and creative work, service, and health care. Did a study on how affirmations have a positive effect on managing stress.
Journal of Occupational and Environmental Medicine
- Journal of Occupational and Environmental Medicine
The JOEM is a guide to good health in the workplace for physicians, nurses, and researchers alike. In-depth, clinically oriented research articles and technical reports keep occupational and environmental medicine specialists up-to-date.