Overcoming Work Stress

5 Tips For Handling & Overcoming Work Stress

 

Work stress is normal, at times even beneficial, part of any work environment. Just think of how deadlines inspire action under pressure, or goals motivate team members towards their figurative finish lines.  

 

However, sometimes that work stress accumulates and becomes chronic. When it reaches that point, it may get in the way of your career goals, and even negatively impact your personal life.

 

Try out the following tips for everyday work stressors. They’ll help you stay professional and grounded in those moments when you’re feeling anything but.

 

If you’re feeling overwhelmed: Go get a cool drink of water  

 

Feeling hot with anger and overwhelm? Getting up for a cool glass of water will help you physically break out of whatever negative space you’re in. Go a step further with these tricks:

 

Take a deep breath before you start drinking your water. When you take a sip, be mindful of what it feels like traveling across your mouth and down your throat. Take another deep breath after you drink. Focusing on this simple act can bring you out of whatever external calamity is alarming you.

 

Pour yourself an icy glass of water. Press your fingers on either side of the glass – gather enough condensation to spread all across your hands. Physically cooling down can help you emotionally cool down, too.

 

Bonus: These self-soothing tricks are so subtle, that they’re perfect for the middle of a meeting or conversation with a coworker.

 

If you’re feeling frustrated: Send your mind on a mini-vacation by visualizing something that brings you joy

 

Focusing on your frustration won’t help matters any. Get your mind somewhere nicer by thinking about a warm memory you have with your partner; a dream trip you’re planning abroad, or even the ice cream you have waiting for you at home.

 

Actively focusing on those nice associations can help you trigger the positive emotions that go along with them.

 

If you’re feeling burnt out: Go talk a walk for fresh air & fresh feelings  

 

Stepping out of the office space is physically putting space between yourself and your work-related stress.

 

Walking gets your heart pumping, gets your limbs moving, and hopefully gets your mind off of whatever is taking a toll on your wellness!

 

Getting outside is also a great way to practice some sensory mindfulness, as it’s filled with sights, scents, and sounds.

 

If you’re feeling low energy: Make a “stress-energize” list  

 

Write down the things that make you anxious on one side of a piece of paper, and the things that bring you joy or passion on the other.

 

Then, jot down a few actions that you might do that will reduce the work stress presented on the list.

 

While creating lists can sometimes be a stressful experience in itself, spending even 10 minutes every few days revising this list is a good way to focus on your working longevity.

 

Consider finding a therapist

 

You may want to consider reaching out to a therapist who’s versed in career counseling or helping clients overcome burnout.

 

Therapy provides a neutral space to share what’s stressing you out at work, whether that’s your coworkers, productivity challenges, or even your long commute.

 

A therapist might help you sort through the emotions surrounding these factors and draw out the impacts they have on your everyday life. Having awareness is the first step towards making lasting changes.

 

Remember: preventing burnout caused by work stress is manageable – even in tiny steps! Finding ways to promote self-sustainability each day may combat those feelings of overwhelming work stress, while maintaining the good types of stress that we need to succeed in our workplaces.

 

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This is a guest post from Zencare, a website that helps people find their ideal talk therapist. Visit Zencare.co to browse their vetted network of top therapists – using criteria like insurance, sliding scale, location, and specialties. You can also directly book a free assessment call from the Zencare site!

 

Student Motivation via affirmations

How To Increase Student Motivation Via Positive Mindset

 

As a student, you have to deal with multiple things at the same time, including keeping up with the preparation for exams, extra-curricular activities, competitions, and many such other performance pressures. And when the results are not as good as you had expected them to be, it is quite natural for you to get de-motivated. This is where the power of positive affirmations steps in dealing with student motivation.

Positive affirmations can play a huge role in student motivation, by inspiring the student to follow the path of learning without being distracted by negative thoughts. To lead a healthy student life, it is extremely important for you to remove all kinds of negative thoughts from your mind and stay motivated to achieve your goals. This can be made possible by self-talk and replacing all your negative thoughts and mindset with a positive attitude through positive affirmations.

There is no doubt about the fact that one of the most effective ways to overcome your fears, insecurities, and any other kind of peer pressures in student life is through positive affirmations. For, when you repeat positive affirmations, it not just eliminates your fears, but also helps boost your confidence to perform in a much better and positive state of mind. And, when you are relieved of any kind of performance pressure or insecurities, you are ought to get improved results in your student life. Other than that, positive affirmations can also help in student motivation by sharpening your focus and keeping your mind calm under extreme, tough and stressful circumstances.

If you are a student, who is looking forward to develop a positive attitude through positive affirmations and self-talk, then there is no need for you to look any further than ThinkUp!

The ThinkUp app is an affirmations app that can help you change your negative self-talk to positive, consequently getting better results in your student life. This app offers you a simple, easy, personalized and one of the most effective ways to use positive affirmations in your own voice and achieve a level of motivation that you had always wanted to integrate in your life. Check out the ThinkUp app today to change your negative mindset and attitude into a positive one, and start focusing on things that matter the most to achieve your goals in studies, sports or any other competitive activities.  

 

 

Here are 6 affirmations that will  help you to increase student motivation:

 

 

  1. I can learn anything that I want. Everything is possible for me.
  2. I focus on my studies and let go of all my fears and worries.
  3. My concentration improves every day.
  4. I am doing my best to be positive, prosperous minded, and filled with self-confidence
  5. I have something special to offer the world. I just need to find it and remind my self.
  6. Learning new things challenging me and I love to be challenged since it makes me grow.

For more affirmations, download the ThinkUp app for free and start to practice student motivation today.

Stop Smoking Affirmations

How stop smoking affirmations can help you quit smoking with ease?

Did you know you have the power to stop smoking just with your mindset and the understanding of who you really are? Not many people know that 70% of all smokers want to quit smoking. In that group, 85% of all smokers who have tried quitting smoking, only 6% of all succeed. But why is it about quitting that smokers find so hard? Even though smoking is extremely injurious to health and has serious repercussions, yet smokers are addicted to smoking and aren’t able to quit easily.

Everything can be achieved with your mind as that is where it starts – be it smoking or any other bad habit. The good habits are those that contribute to our wellness and health while bad habits are those that prevent us from achieving our goals.

95% of what we do in our day to day lives is controlled by our subconscious mind. This is the way humans are programmed biologically. When dealing with the seemingly impossible task of quitting smoking, you should definitely have a lot of willpower and patience.

While it is true that smoking gives you a break and a feeling of relaxation from all the stress If you could change the programming in your head and program it to believe that you can control your stress and stay relaxed at all times, it will be easier to get rid of this habit of needing to smoke every time you don’t feel relaxed.

The stop smoking affirmations app help you in changing such a habit by reminding you that you are much stronger than the mere idea that smoking is the easiest and only way to feel relaxed. Stop smoking affirmations will also help you achieve your goals and to be a better version of you than what you are currently.

Lacking Motivation? Try Think.me

If you are looking for motivation to help you in your quest to quitting smoking, then you aren’t alone. Quitting can be really hard as smoking is more than just a bad habit… it’s an addiction.

Even though smoking gives you a feeling of rest and relaxation but you should keep in mind the harm it is doing to your body. If you have made up your mind that you want to quit but you’re lacking motivation, you can head over to Thinkup.me. Here you will be made aware of the ways you can quit smoking and you can read about ways you can easily change your habits by changing your mindset and perception towards certain things.

Here are some stop smoking affirmations to help you quit smoking with ease:

  1. Every time I need a break I just breathe and let go
  2. I love myself more than I love smoking. I say yes to life and no to smoking.
  3. Since I know my self better every day, I know how to stop smoking with ease.
  4. When I am feeling stressed, unhappy or sad, I am taking a quick walk and breathe deeply and calmly.
  5. I feel great as I breathe in the fresh air.
  6. I am free from smoking today and I very happy about it. I breathe more and eat fresh fruit and vegetable.
  7. I care and respect my body and let go off unhealthy addictions.

Deep Relaxation

Deep Relaxation Benefits

Our world is getting more complex day by day, and with so many factors around us that make us stressful and anxious all the time; deep relaxation is the best cure. Your body needs deep relaxation to let go of the inner tensions and fears that hold you back from achieving so many things in life. So when you go for deep relaxation affirmations, it will not just relax your physical body, but also relieve you from stress, anxiety or any other kind of mental block.

If you want your body to function optimally, then you need to make sure you have a self-healing method that allows you to relax your mind and body to the core.

Here are some deep relaxation benefits :

  1. Boost Immunity: relaxation has a significant effect on immune cells, and research shows relaxation exercises may boost natural killer cells in the elderly, leading to increased resistance to tumors and viruses.
  2. Fertility: Research suggests women are more likely to conceive when they’re relaxed as opposed to when they’re stressed.
  3. Heart Health: Relaxation significantly lowered the blood pressure and psychological distress, and also bolstered coping ability in people at increased risk of hypertension.
  4. Mental Health: People who practice deep relaxation exercises note reductions in psychological distress, depression, and anxiety.

How to use ThinkUp as part of your deep relaxation practice?

ThinkUp is one platform that gives you a personalized and an extremely effective channel to release all your physical and mental stress to attain a state of deep relaxation. All you need to do is to choose your relaxation affirmations, record them in your voice, add in your favorite music to it and then listen to it on a daily basis till your mind and body is totally healed. Start your ThinkUp journey today to feel deeply relaxed like never before!

How to practice deep relaxation?

Start your practice by finding a quiet place and begin to breathe. Relax all your body from the top of your head to the tip of your toes. Let your thought melt and absorb the inner silent.

Start to relax every muscle in your body, start to relax your jaw, your eyelids, your face, your neck, and shoulders, just let go and relax. Continue to relax all the part of your body; the back, the chest, and the stomach, your legs, and hands. Just relax and let go.

In this place of deep relaxation, your body is willing to accept what you are telling him, so put your recordings(from the ThinkUp app) and start to surrender to the words. Change your self-talk to positive. Don’t reject or argue just relax and surrender.

From all of us at ThinkUp we wish you a calm and relaxing life full of joy and acceptance.

Overcome Public Speaking Fear

How To Overcome Public Speaking With Affirmations And Positive Mindset

Did you know that the fear of public speaking ranks higher than the fear of death in the United States? If you want to overcome public speaking all your life, you are not alone. But as a matter of fact, public speaking is a skill that can play a huge role in taking you to the next level of your professional and personal lives.

What Instigates the Fear of Public Speaking?

There are many reasons that instigate the fear of public speaking, but one reason that is the most common is the fear of being criticized by others. You tend to avoid public speaking at the workplace or any other occasions, as you feel that you are not good enough to say something that will capture the attention of the people around. When you feel you are not smart enough to handle a public speaking opportunity, you start to develop a fear for it gradually.

Can You Overcome Public Speaking?

If you too are daunted by public speaking, it is high time that you face your fears and find out how much of your fear is real and how much of it is just a fragment of your imagination. As you face your fears, you will realize that your fears are just an anticipation that you will suffer. But, in reality, overcoming your fear is something that will swipe up any chances of being hurt by the very reason that earlier used to intimidate you.

How to Overcome Public Speaking?

One of the first steps that you can take to overcome public speaking is to try changing your thoughts and shutting up all the fear that makes you anxious about public speaking. Changing your fearful thoughts and channelizing them into the right direction is something that can be a stepping stone for you to overcome public speaking. The reason behind this is very simple. Your body reacts in accordance to the thoughts and feelings that dominate your mind. So, once you have managed to silence all the thoughts that instigate the fear of public speaking in your mind, your body will automatically react differently when you are put in the same situation for the next time.

When your mind is only filled with positive thoughts that support your body’s reactions to challenging situations, there is no way that you cannot overcome your fears. This is quite true in the case of public speaking. For, it is only through a positive mindset that you can confidently face any challenge that comes your way. Hence, there is no doubt about the fact that the ultimate way to overcome public speaking is to align your thoughts with your goals, and let your confident self rule over your public speaking fears.

Tips to Overcome Public Speaking:

  • Self-Talk Practice - Self-talk practice and positive affirmations via ThinkUp can help change your self-image and mindset into a positive one to overcome public speaking. The best part about self-talk practice is that it is a highly personalized way of changing your mindset, as it you listening to your voice about positive affirmations that you believe can set you free from all your public speaking fears.

  • Realize Your Worth – Another significant way in which you can overcome public speaking is by realizing your worth and understanding what makes you unique. You need to know what makes you different, because this is what sets you apart from others, making the very reason why people would want to hear you out. So, pull out all your fears and believe that you have something special to offer for the world, each time you are on a public speaking platform sharing your views and ideas.

  • Change Your Perception – To overcome public speaking, you must change your perception about how competent you are to give words to your ideas in a group of people. You need to clear all the apprehensions and prepare your mind for the fact that your knowledge and experience is something that people would look forward to hear and take inspiration from.

  • Prepare & Record a Speech - Preparing a speech with positive affirmations and recording it for yourself would help you give a third person view about yourself and help overcome your fear of public speaking. With ThinkUp, you can record a speech in your own voice and combine it with your favorite music so that the speech has a more powerful impact on changing your mindset into a positive one.

  • Take Opinion From Friends & Family – Once you have recorded your speech with affirmations to overcome public speaking, you can also share it with your close friends and family to know if there is something that you can add to make it more effective. If you are willing to make a serious change in your mindset to overcome public speaking, choosing the right affirmations is something that you cannot compromise on. Once, you are sure that you have created the perfect and effective recording for yourself you can start listening every day to gradually overcome your fear o public speaking.

  • Practice to Stay Calm – Last but not least, another trick that can help overcome your fear of public speaking is practicing to stay calm before putting your act together. The best way to stay calm and relaxed is to take a deep breath and remember everything you have been recording for yourself in the form of positive affirmations. Once, you are able to replace all your negative thoughts and anxiety, you will successfully achieve a state of calmness, and nothing in the world would be able to stop you from achieving your goals.

Here are 10 affirmations that will help you to overcome public speaking fear:

  1. I have so much to offer the world. I share my knowledge and experience
  2. My fear of public speaking isn’t real. I can overcome it.
  3. Even though I feel a huge amount of stress, I can overcome it.
  4. I am calm and relaxed and remember the reason I wanted to share my knowledge.
  5. Every day it is easier and easier to relax and to be calm near other people.
  6. Overcome this fear makes me a better version of myself.
  7. Today, I am fearless.
  8. My words can have a positive effect on other people.
  9. Today, I’m making a difference by being brave.
  10. Words and thoughts come effortlessly to me.

Whether it is professional life or personal life, there will always be times when you will have to speak publicly to express your views or address your concerns. So, when this is something that is inevitable, why not face it fully prepared with the best strategies in hand and emerge as a winner?

Bipolar Disorder Affirmations To Ease The Pain By Dr. Kristina Hallett

Do you know what Mariah Carey, Carrie Fisher, Mel Gibson, Demi Lovato, Russell Brand,
Brian Wilson, Kurt Cobain, Jimi Hendrix, Ernest Hemingway, Ted Turner, Catherine Zeta-Jones, Vivian Leigh, Frank Sinatra, Sinead O’Connor, Jean-Claude Van Damme, Jane Pauley,Patty Duke, Winston Churchill, and about 1% of the world’s population have in common? They have Bipolar Disorder.

Bipolar Disorder (formerly called manic-depressive illness) is a brain disorder that is characterized by mood states that are unusually intense, accompanied by changes in sleep and activity levels, and often behaviors that are unusual or dramatically different from the individual’s typical moods and behaviors. These changes are significant enough that they interfere with the individual’s ability to manage their day-to-day life. This can be things such as a level of depression in which the person finds it hard to get out of bed and go to work, or a level of “mania” (a more highly energetic state) in which the person may have difficulty slowing down their thoughts and may be more likely to engage in risky behavior (including things such as excessive spending, substance use or highly sexualized behavior).

One of the challenges of Bipolar Disorder is that people have begun to use the term in casual conversation, describing someone with changing moods or opinions as “bipolar”. Not only is this inaccurate, but it promotes the stigmatization of a real disorder. Often individuals with bipolar disorder (or other mental health issues) are portrayed as dangerous, unstable, or unable to function in society. This is not the truth. Bipolar Disorder is found across all races, ethnicities, socioeconomic status, gender – and every other factor that describes human beings. There are people with Bipolar Disorder who are very successful and those who live ordinary lives, just as there are people with Bipolar Disorder who struggle significantly in day-to-day living. Recovery, or living a meaningful life, is absolutely possible for someone with Bipolar Disorder, just as it is for a person with other kinds of disorders. Having a strong support system (including relevant health and mental health professionals) is an important part of recovery and living with Bipolar Disorder. However, the basics of good nutrition, good sleep, and moving your body are just as important (and that’s true for all human beings). In addition, there are things we can all do that help us to feel better and live our best life, such as practicing breathing skills and using affirmations. Bipolar Disorder Affirmations can make a huge difference, helping you to regain balance, slowing down when your brain starts speeding up, and providing hope when depression or a lower mood is setting in.

Bipolar Disorder Affirmations work as a reminder of how you want to feel and live, something that can be hard to remember when life is challenging. They also serve as a beacon of light when circumstances feel overwhelming. The ThinkUp app is a wonderful tool for this, since you record and listen to Bipolar Disorder affirmations in your own voice. Your limbic system (where your emotional memories are stored) gets activated when hearing a sound which helps your brain to pay attention to what is being said, as well as helping to create the desired emotion.
That’s why it’s most helpful to record your affirmations at a time when you are feeling positive.
It’s literally a way to gift yourself with courage, calm, and a sense of hope when you are having a hard time – hearing a genuine reminder from the person that knows you best (YOU) that encourages you to remain compassionate, caring and supportive. And as a bonus, practicing bipolar disorder affirmations on a regular basis helps train your brain to create stronger pathways, so these can become your automatic way of thinking!

Bipolar Disorder can be a challenging disorder to manage, but ThinkUp has some specific features that can make a real difference. Bipolar Disorder Affirmations on ThinkUp allow you to stay focused on living in the present and paying attention to what is going on right now. Living right now is how you access the magic of change. For example, when you record an affirmation at a moment that you are feeling good, you are reinforcing a specific positive message to your brain. Then when there’s a time that you’re having more difficulties (such as struggling to get out of bed), you can access ThinkUp and the Bipolar Disorder affirmations to increase your motivation and to remind you of the
decisions you are committed to for your best functioning. Staying in the present moment and
focusing on the action you can take right now increases your sense of self-efficacy and also helps
to reduce feelings of stress or discomfort.

One important note about bipolar disorder affirmations – while the ones written below are geared toward the positive, you don’t have to start off with a super positive affirmation if that feels like “it’s just not true”. You can start with a more neutral version of an affirmation and slowly move towards a
more positive version as it feels more comfortable. Sometimes when a statement feels too
discrepant from our current experience, it’s a turn off rather than a help. So remember, feel free
to modify to best suit where you are now, as a support towards accepting and celebrating your
best self.

Here are some bipolar disorder affirmations that you can use  any time, any day:

1. I love myself for who I am.
2. I have Bipolar Disorder. I am not Bipolar Disorder.
3. I am worthy of respect and equality.
4. I am enough.
5. I am doing a good job.
6. I am worthy of love, care, and compassion.
7. It’s okay to not be okay.
8. I am strong, even when it doesn’t feel like it.
9. I will let go of old habits that do not serve me and practice new habits that move me forward
10. I am not damaged, I am a whole person.
11. I don’t have to pretend, even when I’m having a hard time.
12. I am doing the best I can, with what I have, at this moment.
13. I will never know my limits until I try.
14. I take care of myself, in my body, mind, and spirit.
15. How I feel matters.
16. I deserve happiness.

For more affirmations please go to the ThinkUp App and record your own affirmations in your own voice.

This article was written by Dr. Kristina Hallett. Dr. Hallett is a board-certified clinical
psychologist, University professor, author, international speaker, and inspirational speaker with
expertise in learning to live as your own best friend with self-compassion, freedom, and joy. She
shares ideas and conversation for living your best life on her podcast Be Awesome - Celebrating
Mental Health and Wellness. She is passionate about reducing stigma and changing the
conversation to allow for empowerment and wellness in all aspects of life. Dr. Hallett’s goal is to
support others in harnessing the positive power of stress, self-compassion, and radical self-care.
She helps driven professionals to banish burnout and develop skills to make stress work to their
advantage to increase focus, productivity, and well-being. She shares an approach to joyful living
through changes in mindset, perspective, core beliefs and everyday practices that enhance
resilience, leadership, communication, and performance.

Learning to love yourself

Learning to Love Yourself as a Rebellion By Ebony Tutora

In a world that teaches us to compete, compare, while molding us into people who are often living up to who we "think" we should be… it is also creating the danger of not knowing WHO we are, WHY we are special and creating a life where we are living out our passions.

It's a rebellion to stand in front of the world boldly, and almost rebelliously, and to love yourself.

For many of us… the thought of even trying to figure out who we are can be outright daunting. That I get.

However, one of the greatest self-reflective questions we can answer would be, "What is it costing me?" What does it cost you to live below the capacity of your potential? What does it cost you to not fully love yourself, and all that you are in this very moment? What does it cost you to do what you think you should be doing, rather than what you would love to do? What is it costing you to live behind a mask of who you REALLY are?

The beginning journey to figuring out WHO we are begins with one small step. It's like being a child, and becoming curious again- when we are curious we search with wonder and excitement. It’s the small step of self-discovery giving us the ability to look for ourselves through the lens of childlike amazement.

It takes courage, power,  energy, and the ability to empower oneself through massive radical action and accountability to truly take a step in the direction of the unknown. To get a little bit uncomfortable, and out of one's own self-imposed limitations and to trust the process.

Historically the unknown often posed a threat of danger, and uncharted territories… but truthfully, how then can discoveries be made. Especially the powerful self-discovery tools of wisdom, inner-power, and truth?

"The mind will believe whatever you tell it, tell it beautiful things."

One of the most radical self-discoveries being to "Love yourself."

The truth about this journey called life is that we will have hills and valleys. We will have challenges, losses, wins, and triumphs. However, how do we know how powerful we are unless we push our limits?

One of the greatest truths that can never be disputed is that we are born with the most powerful tools to get us through ANYTHING; our hearts, minds, and grandeur spirits. But, many of us are not checking our inner-game at the door. We are not analyzing the thoughts we have that hold us back. We don’t recognize that as simple as it is to say "love yourself," may be… many of us are self-defeating ourselves in our minds before we even take a chance.

We are not realizing the coping habits we have created to keep us in warm little bubbles that truly inhibit our ability to grow exponentially. If only we could be braver to love ourselves enough to see this truth. If only we could value simplistic habits that could overtime swap our negative self-imposed limitations for the feelings of being unlimited.  Choosing to love yourself as an acknowledgment of who you really are, and the uniqueness YOU have to offer this world.

Here’s how to begin.

Love yourself- accept that you are amazing, unique, and bigger than you've been willing to acknowledge. That you were placed on this earth, at this time, for a unique purpose.

Understand that ANYTHING can be reversed, and learning is life-long and does not stop after schooling. The brain is here to serve us, and through repetition can be trained to believe whatever we wish to tell it. So like psychologist Marisa Peer always says "The mind will believe whatever you tell it, tell it beautiful things."

Even though in the beginning affirmations like "life is easy," or "money flows easily and abundantly to me," can feel like a downright lie… ask yourself what lies you have fed yourself up until now?

I'll give you a few… You probably have told yourself that you are not good enough. You probably have compared yourself to others, inadvertently shrinking yourself because you are not on "their level." You probably have settled for a job that pays the bills, but does not overjoy your heart. You probably believe that the good life is only for the rich and famous…. You get the drift.

Now is the time to recognize your power, and to stand up for the right to be happy. Stand up for the greatness that lays dormant like a sleeping giant… oh and love yourself like it's a rebellion.

They always said the revolution would not be televised.. That is because the true power in loving yourself, and finding yourself- is a pursuit that begins within.

What truths will you tell yourself today?

Love & Light,

Ebony M. Tutora

How to reduce stress

How to Reduce Stress Without Slowing Down By Elle Ingalls

Have you ever taken a vacation, then arrived home to say, “I need a vacation from my vacation?” Or maybe you’ve taken some time for self-care, only to find yourself back in the proverbial hamster wheel?

What if you could learn to reduce stress, anger, and anxiety without having to take time off or slow down? This method is for you if you are looking for a lasting solution to stress. It is also for you if you simply don’t have the luxury of taking time off or slowing down because you feel that your life won’t let you.

I call it the Pressure-Free Method. By Pressure-Free, I mean that no matter what pressures, stressors or challenges come your way, you can stay free of triggering the fight-flight-or-freeze stress response. In other words, you can begin to stop over-reacting, and choose your response to any situation.

The Pressure-Free Method is three simple steps. It’s not rocket science, but you’ve got years, even generations, of habits of reactions that are causing you to trigger the stress response for so many different reasons.It helps you to reduce stress without slowing down.

Step 1.

Targets. What are you aiming for? Do you wish you could land a big promotion or grow your business? Do you want to have a more peaceful loving family life? Do you have a chronic disease that you want to get a handle on? Do you want to feel less anxious or annoyed?

My clients’ targets usually fall into three categories:

Health -

They want better mental and physical health. To be happier and feel more fulfilled. To have a strong immune system. To reduce or prevent chronic diseases like Alzheimer’s, heart disease, cancer, eczema. To slow the aging process and have healthier hair, skin, bones, and muscles. To prevent the “silent killer” from sneaking up on them.

Relationships -

They want more fulfilling relationships. To have better sex without all the anxiety. To be better parents to their children. To get along better with co-workers. To love and respect themselves and others more deeply.

Performance, both mental and physical -

To successfully achieve their goals and dreams. To reduce the fear of failure and nagging thoughts that they aren’t good enough. To have more time to experience a full life. To craft their lives and feel more in control, confident.

What is important to you? What would you like to see a shift or change in your life?

Here are some reduce stress affirmations:

  1. I stay up, Pressure-Free, in my Genius Zone all day.
  2. My immune system protects me day and night.
  3. My love is unconditional and I receive love fully and completely.
  4. My body and mind resonate at a high level so that I can share Pressure-Free with the world.

Step 2.

Triggers The things that trigger you are not causing your body, mind, relationships, and performance to deteriorate, your reactions to them are. By gaining clarity about all the possible triggers in your day, you build an awareness of them. One reason people come home from vacations exhausted is that there are hundreds of triggers when traveling. A clue is if your digestion is messed up. To discover your triggers, ask yourself what makes you feel Angry, Anxious, Annoyed or Ashamed. Or any other emotions like these. If your list is big, have no fear! Just working on a couple of triggers at a time will help you with others.

Step 3.

Tools and the Ten-Second Solution. Once you start becoming aware that a trigger is starting to cause you to feel angry, anxious, annoyed or ashamed, you have about ten seconds before the first flood of stress hormones will release from your adrenal glands. I call them a “cocktail” with adrenaline being the main hormone because you are now under the influence of these potent drugs that reduce brain function, cause chronic disease and affect every cell. Later, the second flood of hormones, glucocorticoids, releases to fix your brain cells and extremities by getting the salt, sugar and water content normal. However, glucocorticoids have a host of side-effects, including lowering your immune system up to 40%.

The key to experiencing less stress is not a vacation, yoga or meditation. Those are all great activities. But if you leave your yoga class and start complaining about the traffic on your way home, you just triggered the stress response.

The real key to less stress is to not release the stress hormones. At all. All day. Because for males, the cells require up to nine hours to dissipate the hormones out and get back to normal. For females, the cells require up to twenty-four hours!

Ask yourself this simple question: “What can I do in the first ten seconds that I start feeling angry, anxious, annoyed or ashamed to stay Pressure-Free?” The answers are your tools.

I have built over forty tools to help my clients. Here are a few to help you get started. They fall into three categories:

Body Tools -

Relax your abs. Move into a Strong Posture. Take a long, slow, belly breath to lower your heart rate.

Mind Tools -

Smile to keep dopamine flowing. Slogan - A quick affirmation or declaration that resonates with the situation. Empowering Question - A question that moves you immediately toward solution like, “How can I…?” Or “What can we…”

Life-Design Tools -

Time management tools like the 80/20 rule. Noticing your negative tendencies like complaining, meddling, blaming, shaming and struggling. Goal-setting tools that fuel your passion.

The Pressure-Free Method is simple, but you are complex. You have hundreds of subtle triggers - ways that you imitated anyone who had or has influence over you, memories of trauma or events that made you feel ashamed or awkward, the natural fears of being human. You will try to justify and rationalize your feelings, and I encourage you to just let that go if you want true change. Because you are worth it.

Wishing you a beautiful, Pressure-Free day!

My name is Elle Ingalls, High-Performance Coach for Pressure-Free Living. I came across ThinkUp over a year ago, and immediately recorded my free affirmations and started listening to my own voice encouraging me. There is something powerful about hearing our own voices declare what we want in our lives. Like many people, I fell away from listening, until just recently, my own business coach encouraged all of her clients to download the app! I already had it, and started listening again. A few months ago I invested in the paid subscription because I know that when I make an investment in me, not only do I do the work, but it up-levels me. I also am recommending ThinkUp to all of my Pressure-Free clients and followers. Thank you for a brilliant platform to help people on their journeys.

Elle Ingalls, High-Performance Coach for Pressure-Free Living

affirmations for trauma

Affirmations For Trauma By Dr. Robyn Gobin

A trauma is any harmful event or circumstance that overwhelms our typical coping capacity. Traumatic experiences can include but are not limited to, sexual assault, natural disasters, human-caused accidents or disasters, severe illness or injury, a death of a loved one, race-based harassment or discrimination, and personally experiencing or witnessing community violence. Research evidence suggests that traumas caused by other people (e.g., sexual abuse, physical assault) have the most negative mental health effects, especially when perpetrated by people we know and trust [1, 2]. Unfortunately, traumatic experiences are all too common, affecting people of all ages, ability statuses, ethnicities, genders, sexual orientations, and social classes. It is estimated that 6 out of every 10 men and 5 out of 10 women will experience a traumatic event during their lifetime [2].

Although many trauma survivors experience no long-term consequences, trauma can have lasting negative effects on individuals, families, and communities. Trauma can impact every area of survivors’ lives including their self-perceptions, relationships with others, emotions, thoughts, physical health, and sense of spiritual well-being. In the aftermath of trauma, daily activities such as getting out of bed, going to work, or caring for loved ones can become challenging and burdensome. One of the biggest challenges for trauma survivors face is reconciling who they were before trauma occurred with who they are as a trauma survivor. Traumatic experiences have a way of shattering previously held assumptions such that the world can feel unsafe and people are viewed as dangerous or unpredictable. As they attempt to make sense of what happened and why, many trauma survivors struggle with feelings of self-blame and guilt. Stressful thoughts and feelings can continue for a long time after a trauma, interfering with the survivors’ overall happiness and quality of life.

affirmations for trauma

To mitigate the impact of the trauma of one’s perceptions of themselves and the world around them, trauma survivors may benefit from engaging in therapy. To be maximally effective, in addition to addressing distressing mental health symptoms, therapy should explore the relational and cultural context of traumatic experiences using theory-driven and evidence-based strategies. There are also ways trauma survivors can support their healing outside of therapy.

Affirmations for trauma can be particularly effective in empowering survivors by helping them clearly articulate and acknowledge their values, strengths, and skills, and by inspiring them to engage in behaviors that reflect their values. Many survivors experience repetitive harsh self-judgments that create painful emotions and unhealthy habits. Affirmations for trauma can interrupt and challenge self-critical thoughts by placing the survivor in contact with an alternative, more encouraging thought. Affirmations for trauma can promote acceptance by helping the survivor recognize the validity of their emotions and experiences. Finally, affirmations for trauma can support self-compassion by encouraging survivors to be kind and understanding with themselves when they encounter obstacles, make mistakes, or fall short of their ideals. Affirmations are most beneficial when they are said aloud by the survivor, engaged with on a consistent basis, and individually tailored to address the trauma survivors’ unique challenges and experiences.

 

Here are some affirmations for trauma:

 

1. I am capable of transforming negative experiences into something positive.

2. I am worthy of respect and equality.

3. Everything will work out for my highest good.

4. I am opening my heart and learning to trust again.

5. I am rational, balanced and know my truth.

6. No one can take my truth away from me. I speak my truth, even if my voice shakes.

7. It’s okay to not be okay.

8. Every emotion is legitimate. I let myself be happy, sad, frustrated and hurt. This is my experience, and I am accepting it.

9. Each day, I am creating a more meaningful life.

10. I am changing in positive ways. I am making peace with my past and accepting myself.

11. I make healthy choices and choose to love myself a bit more every day.

12. My life is divinely guided.

13. I am exactly where I need to be on my journey.

14. I am safe at this moment.

15. Today, I choose to focus on the things I can control.

16. My needs and wants are just as important as anyone else’s. I trust my instincts and listen to my inner wisdom.

You can find more affirmations for trauma on ThinkUp app

This article was written by Dr. Robyn L. Gobin. Dr. Gobin is a licensed clinical psychologist, University professor, author, mindfulness instructor, and inspirational speaker with expertise in the mental health effects of sexual trauma. She is passionate about creating spaces for trauma survivors to process and heal from traumatic experiences. Dr. Gobin’s goal is to help trauma survivors live more fulfilling and meaningful lives by equipping them with the skills necessary to cope with life challenges in the aftermath of trauma.

References

1. Edwards, V. J., Freyd, J. J., Dube, S. R., Anda, R. F., & Felitti, V. J. (2012). Health outcomes by closeness of sexual abuse perpetrator: A test of betrayal trauma theory. Journal of Aggression, Maltreatment & Trauma, 21(2), 133-148.
2. Kessler, R. C., Sonnega, A., Bromet, E., Hughes, M., & Nelson, C. B. (1995). Posttraumatic stress disorder in the National Comorbidity Survey. Archives of General Psychiatry, 52(12), 1048-1060.ThinkUp app

Positive kid's mental health

Self-Care Skills to Help Foster Positive Kids’ Mental Health

Nurturing a healthy mental attitude is an integral part of caring for kids’ mental health no matter
if mental illness affects them directly or indirectly. Helping kids develop and maintain a positive
mindset is key for establishing their ability to cope with, and adapt to, changes and challenges
they experience during fundamental years of growth.
To support kids’ mental health, we can highlight its challenges as learning opportunities through
self-care. Self-care can boost kids’ mentalities, particularly their confidence and self-esteem,
which in turn can improve their relationship with themselves as well as others.

Here are self-care tips to support kid’s mental health and help them develop a positive mindset:

Use emotional intelligence to encourage open conversations.

It’s completely possible for kids to experience bouts of poor mental health and not have a
mental illness diagnosis. But to be our kids’ biggest supporters, it’s important to talk to them
about identifying and managing emotions. To have the most effective conversations, it’s vital to
make the subject matter as comfortable as possible. Do so by exploring kids’ mental health
resources that are relatable and age-appropriate. Podcasts, where other kids share their own
experiences with mental health, are great mediums that use empathy to help our own kids feel
understood and unashamed, thus developing the courage to talk about their feelings. As adults,
it’s important to remember that we’ve been there before! Our kids don’t have all of our life
experiences yet, so take this opportunity to guide them and not alienate them.

Manifest resilience through problem-solving.

Once kids are comfortable identifying their thoughts and emotions, they will begin to search for
ways to manage them. After all, feelings are messages telling us action is needed. To guide our
kids’ mental health even further, we can offer support by equipping them with the skills to
develop their own problem-solving capabilities. For instance, if kids are anxious about a
situation, ask “how” questions such as, “how would [someone they trust or look up to] handle
this?” When adapting to difficult situations, kids who are empowered to find solutions become
resilient and in turn build a better sense of confidence. Problem-solving can also be a great
team building opportunity; whether it’s child and parent, child and sibling, or child and friend.
Find opportunities to work through things together and make it a memorable experience.

Recognize the importance of self-love.

When kids are secure with themselves, they accept themselves and others for who they truly
are, which helps combat the stigma of “being less than” that is commonly associated with kids’
mental health. To instill self-acceptance, help kids discover and value their own unique traits.
Encourage them to make a list of things they are strong at, like drawing, dancing, reading, or
even a favorite school subject. To dig deeper, empower kids to identify positive traits they like
about themselves, such as being a caring friend or making other people laugh. But don’t forget
to teach children to embrace the things about themselves that they cannot change. Let’s face it,
being a kid is hard. It can often be a confusing time of trying to figure yourself out and

establishing your self-worth. So be patient and be sure to be there to help your kids every step
of the way!
Check out more positive parenting tips can empower kids to take their challenges with ease.