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Affirmations

The following two exercises give you healthful affirmations that are very useful for women with anxiety. As described earlier, anxiety symptoms are due to a complex interplay between the mind and body. Your state of emotional and physical health is determined in part by the thousands of mental messages you send yourself each day with your thoughts. For example, if fear of public places triggers your anxiety symptoms, the mind will send a constant stream of messages to you reinforcing your beliefs about the dangers and mishaps that can occur in public places. The fright triggers muscle tension and shallow breathing. Similarly, if you constantly criticize the way you look, your lack of self-love may be reflected in your body. For example, your shoulders will slump and you may have a dull and lackluster countenance.

Affirmations provide a method to change these negative belief systems to thoughts that preserve peace and calm. Positive statements replace the anxiety inducing messages with thoughts that make you feel good.

The first affirmation exercise gives you a series of statements to promote a sense of emotional and physical health and well being. Using these affirmations may create a feeling of emotional peace by changing your negative beliefs about your body and health into positive beliefs. The second affirmation exercise helps promote self-esteem and self-confidence and also helps to reduce anxiety. Many women with high anxiety lose their self-confidence and feel depressed and defeated by their condition. They feel frustrated and somehow at fault for not finding a solution. Repeat each affirmation to yourself or say them out loud 3 to 5 minutes. Use either or both exercises on a regular basis to promote healthful, positive thought patterns.

Exercise 13: Positive Mind/Body Affirmations

• I handle stress and tension appropriately and effectively.

• My mood is calm and relaxed.

• I can cope well and get on with my life during times of stress.

• I think thoughts that uplift and nurture me.

• I enjoy thinking positive thoughts that make me feel good about myself and my life.

• I deserve to feel good right now.

• I feel peaceful and calm.

• My breathing is slow and calm.

• My muscles are relaxed and comfortable.

• I feel grounded and fully present.

• I can effectively handle any situation that comes my way.

• I think through the solutions to my emotional issues slowly and peacefully.

• I am thankful for all the positive things in my life.

• I practice the relaxation methods that I enjoy.

• My body is healthy and strong.

• I eat a well balanced and nutritious diet.

• I enjoy eating delicious and healthful food.

• My body wants food that is easy to digest and high in vitamins and minerals.

• I do regular exercise in a relaxed and enjoyable manner.

Exercise 14: Self-Esteem Affirmations

• I am filled with energy, vitality, and self-confidence.

• I am pleased with how I handle my emotional needs.

• I know exactly how to manage my daily schedule to promote my emotional and physical well-being.

• I listen to my body's needs and regulate my activity level to take care of those needs.

• I love and honor my body.

• I fill my mind with positive and self-nourishing thoughts.

• I am a wonderful and worthy person.

• I deserve health, vitality, and peace of mind.

• I have total confidence in my ability to heal myself.

• I feel radiant with abundant energy and vitality.

• The world around me is full of radiant beauty and abundance.

• I am attracted only to those people and situations that support and nurture me.

• I appreciate the positive people and situations that are currently in my life.

• I love and honor myself.

• I enjoy my positive thoughts and feelings.

Susan M. Lark M.D. (Excerpted from The Menopause Self Help Book)

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Reviewed: 02/2006