In the fast-paced world we live in, stress has become an all-too-common companion. The pressures of work, relationships, and the constant demands of everyday life can leave us feeling overwhelmed and emotionally drained. As a therapist, I understand the profound impact that stress can have on our mental and physical well-being. First, we will explore the connection between stress, the body, and the brain, as well as the messages that stress sends us. Then, we will delve into the concept of centering affirmations and how they can help challenge negative thoughts. Finally, we will discuss how to promote resilience in the face of stress and even depression.
The Impact of Stress on the Body and Mind
Stress has a significant influence on both our bodies and our brains. When we experience stress, our body releases hormones like cortisol and adrenaline, preparing us for a fight-or-flight response. However, prolonged stress can lead to detrimental effects on our health and mental well-being. There are two types of signs that stress may be affecting you: psychological versus physical.
Psychological Signs of Stress
- Feeling overwhelmed or anxious
- Irritability or mood swings
- Difficulty concentrating or making decisions
- Persistent feelings of sadness or depression
Physical Signs of Stress
- Headaches or migraines
- Muscle tension and aches
- Digestive problems such as stomachaches or irritable bowel syndrome (IBS)
- Weakened immune system leading to frequent illnesses
The Messages of Stress
Stress often sends us negative messages that can contribute to feelings of self-doubt, worthlessness, or inadequacy. Thus, it is key to learn how to challenge these negative thoughts. These messages may include:
- “I am not enough.”
- “I can’t handle this.”
- “Everything is going wrong.”
Centering Affirmations
Centering affirmations are powerful statements that challenge and replace these negative thoughts. Thus, by repeating positive affirmations, we can shift our mindset and create a more empowering internal dialogue. Explore some of these centering affirmations you can say to yourself to lower stress and combat negative thoughts:
- “I am capable and resilient.”
- “I have the strength to face any challenges that come my way.”
- “I am enough, just as I am.”
- “I choose to focus on the positive and let go of negativity.”
- “I am worthy of love, happiness, and success.”
Remind Yourself Why Your Centering Affirmation Is True
To strengthen the impact of your centering affirmation, remind yourself of specific reasons why it is true. Firstly, reflect on past achievements, personal strengths, or positive feedback you’ve received. Secondly, embrace these truths as you repeat your affirmation, reinforcing your self-belief.
The Importance of Setting a Centering Affirmation Each Morning
Setting a centering affirmation each morning establishes a positive and resilient mindset for the day ahead. Importantly, by consciously challenging negative thoughts and replacing them with affirming statements, you set yourself up for success and emotional well-being. Here are three simple steps to incorporate this practice into your morning routine:
- Identify the Negative Message: Ask yourself what negative message stress or depression is trying to convey to you.
- Choose a Centering Affirmation: Select an affirmation that directly combats the negative message and promotes self-empowerment.
- Remind Yourself of Its Truth: Reflect on why your chosen affirmation is true, and remind yourself of these reasons each time you repeat it.
These three steps will take you about a minute once you get used to the practice. They can help anchor your thoughts and emotions. Then, before you know it, you will have developed a solid foundation for the day ahead. To learn more about self-help strategies to lower stress, you can click this link to read the CDC’s recommendations.
Recognizing the Need for Therapy
If stress or depression significantly impacts your daily life, relationships, or overall well-being, it may be an indication that professional therapy can be beneficial. A trained therapist can provide you with the support, guidance, and tools to navigate through these challenges. Therapy offers a safe and non-judgmental space for you to explore your thoughts, emotions, and experiences. This can help you to gain a deeper understanding of yourself and develop effective coping strategies.
Therapy can help you:
- Gain insights: A therapist can help you uncover underlying factors contributing to your stress or depressive symptoms. Indeed, through self-reflection and exploration, you can identify patterns, triggers, and unhealthy coping mechanisms.
- Develop coping skills: Therapists provide practical tools and techniques to manage stress, regulate emotions, and promote overall well-being. Then, these skills can empower you to navigate through difficult situations and enhance your resilience.
- Receive emotional support: Finally, the therapeutic relationship offers a supportive and empathetic space to express your feelings openly. Having a trained professional validate your experiences and provide guidance can be immensely comforting and validating.
Taking the Next Step
Finally, if you believe therapy may benefit you in managing stress, depression, or other mental health concerns, I encourage you to reach out to a qualified therapist. They can help you evaluate your needs, create an individualized treatment plan, and guide you towards a path of healing and growth.
To schedule a consultation or session today, take that important step toward prioritizing your mental health. You deserve the support and assistance necessary to live a fulfilling and meaningful life. Indeed, seeking help is a sign of strength and self-care. So, call (323) 870-2557 or submit a contact form to set up a free 15-minute consultation. Invest in your well-being and reach out to a therapist who can guide you on your journey towards emotional well-being and a more fulfilling life. Without a doubt, you deserve it.
Setting a Centering Affirmation Worksheet
Want these questions in an easy to use free downloadable worksheet? This worksheet will help you take steps forward in dealing with anxiety. You’ll also get access to all our worksheets in Here Counseling’s Resource Library!
