Our lives today are more stressful than ever. In fact, according to the Anxiety and Depression Association of America: anxiety disorders affect 40 million adults in the United States every year. There are many methods used to manage the overwhelming feeling of stress and anxiety. One of these ways is to create anxiety affirmations.
What Are Anxiety Affirmations?
An affirmation is a type of positive statement usually directed at oneself for the purpose of teaching self-love. While at the same time diminishing feelings of overwhelm, worry and fear. Research conducted by Social Cognitive and Affective Neuroscience at Oxford University suggests that anxiety affirmations work by activating the reward system in your brain.
Repeating a statement to yourself can give it power and meaning. Enough repetition and intention can influence your brain into believing the statement. Anxiety affirmations, in addition to other exercises, are an easy easy way to cope with feelings of fear and panic.
How To Create Anxiety Affirmations
It’s important to create rational anxiety affirmations based in reality. They must be believable and useful statements in order for them to work.
- Begin each affirmation with ‘I’ or ‘My’, they should be personal to you.
- The statement should be in the present tense.
- Acknowledge your anxiety in your affirmations, rather than ignore it.
- Connect your affirmations to your core values and what you deem most important in life.
There are no specific rules as to when or how to say affirmations. Repetition is key, whether this is a daily activity, saying them out loud in front of the mirror, or writing them in a journal or your phone.
Other Ways to Manage Anxiety
Affirmations can be a powerful self-help tool, but it is not the only thing you should be using to help manage daily stressors and anxiety. If you have constant feelings of stress or overwhelm, it is beneficial to keep track of your stress levels and symptoms of stress and anxiety. This can include tracking your vital signs such as heart rate, heart rate variability, oxygen saturation, and blood pressure. These key vital signs are closely related to stress, and seeing physical manifestations of your stress can help you identify when you need to take a step back and evaluate the way you manage it.
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