Today, I’m diving into my positive affirmations, as negative and distorted thoughts have crept in. This is completely normal and something everyone goes through. I like to write my positive affirmations, which include quotes and Bible verses, on index cards. Today, I wrote one about being a business owner. The affirmations are kept on a shelf next to my work desk. As I read through my cards, I reflected on them, noticing that I’m feeling pretty good about them and have not needed to use certain affirmations for a few months! I take them to heart, I know that they are true.
When I’m going through my day and notice physical symptoms of worry and anxiety, I know that a helpful strategy is to visit my cards. Having three to four mental coping strategies on hand, that aren’t going on a run, is key. Addressing anxiety by going on a run is my top way to manage symptoms, but I can’t always go out when I want, so I take deep breaths and incorporate mindfulness to create a different reaction. I read my affirmations as many times as I feel appropriate. There are tougher days where I keep them on my desk and will intentionally be more aware of my breathing throughout the day, as I know that an unhelpful habit is to hold my breath.
When was the last time that you read or recited positive affirmations to yourself? If it has been a while, don’t forget that this is a simple way to redirect your thoughts. Know your distorted thoughts and unhelpful habits. Know when you need to use your positive affirmations and other coping strategies, and pay attention to the benefits.
Please, take care in understanding and protecting your mental health. Grow your understanding by reading and listening to credible resources.
Just a few thoughts
If you use social media or the internet to find information, use caution, as there are people who spread misinformation about mental health. – People who are lifestyle bloggers, coaches, or celebrities (people who probably don’t have an educational degree on the subject). Always get the professional’s advice.
Expand your resources and tools. If you’ve never listened to a podcast episode on mental health, consider listening one day while cooking dinner. Subscribe to a mental health care professional’s YouTube channel. Buy a new book that sounds really interesting. You could start a wish list of books and workbooks on Amazon or write them in your journal. Having more valuable resources at your fingertips helps you to further understand and protect your mental health.
Other’s mental health
Also, take the time to learn about how mental health affects everyone differently. We will all likely respond in dissimilar ways to issues and crisis. Many people struggle in silence and still carry on throughout their day doing the best that they can. A struggle isn’t always fully apparent.
Use this distress scale to help you stay more aware of how you are doing. The scale is 0 to 10, where 0 is that you feel at peace and are completely calm, and 10 is distress that is so unbearable that you cannot function. Refer to the scale, as-needed. If you find yourself rated at 4, where negative thoughts begin to impact you, consider talking to a mental health professional because it is better to get help sooner than later. Don’t allow yourself to be in a distressful state for too long. When you feel change is needed, take action and contact someone.
Seek help from a mental health professional at any time, you do not need to be in distress to get help. A professional counselor can provide services for things such as managing stress and anxiety, examining thoughts and behaviors, support you in life transitions, and teach you how to strengthen your mind.
0: Peace and complete calm
1: No real distress, but a slight feeling of unpleasantness
2: A little bit sad or “off”
3: Worried or upset
4: Upset to the point that negative thoughts begin to impact you
5: Upset and uncomfortable
6: Discomfort to the point that you feel a change is needed
7: Discomfort dominates your thoughts and you struggle not to show it
8: Panic takes hold
9: Feeling desperate, helpless, and unable to handle it
10: Unbearably upset to the point that you cannot function and may be on the verge of a breakdown