4 Ways of Getting Out of Your Comfort Zone

Affirmations are positive declarations and self-scripts that mold the subconscious into a more positive form. And lately, this new-age practice is approved by practitioners and their patients as potentially revolutionary practice in treating depression.

These individuals state that positive affirmations have the capability to heal the hurt done by negative talk that takes place both from within our own minds and from the mouths of others.

What about affirmations to help treat the two most common mental illnesses in the world – anxiety and depression?

Can the causes or symptoms of anxiety and depression be reduced, or even healed, through positive affirmations?

Promising Research on Affirmations

In a 2009 study done at Arizona State University, three expert ‘populations’ were studied: popular self-help literature, respected psychologists and psychotherapists, and individuals who were experiencing anxiety and/or depression.

In the research that was conducted it was determined that, at the very least, affirmations can be useful as a supplemental form of treatment for many depressed and/or anxious patients. For some patients, affirmations proved to be the most influential part of their recovery process.

Within the study, 17 therapists on a scale of 1-7, rated seven different affirmations on how effective they were in the treatment of those struggling with an anxiety disorder and/or clinical depression. The same affirmations were used for both disorders, as they often complement each other.

Interestingly, the three highest-rated affirmations were for anxiety. The top three affirmations had average scores of 5.43, 5.37, and 5.03, respectively. On the other hand, the top three affirmations for depression had scores of 4.83, 4.58, and 4.58.

Nearly all of the participants (including the therapists) agreed that affirmations can be a helpful practice when recovering from anxiety and depression! Individuality and the patients’ preferred method of treatment is thought to be the most important element in determining how effective a method of treatment is.

In other words, the willingness and belief of the individual to embrace positive affirmations increases the likelihood that these affirmations will make a positive impact!

The authors conclude with restating that treatments for anxiety and depression are highly individualized and customizable, and must be constructed as such. In the construction of an individualized treatment plan, all therapists and the authors of the study agree that affirmations should be deliberated – as they have been embraced by therapists and patients alike.

11 Powerful Affirmations to Help Treat Depression and Anxiety

If you are new to affirmations, you’ll find our “How to Practice Affirmations” guide below very helpful.  Repeat these positive affirmations, begin to believe them and you’ll see results!

1. I love myself unconditionally.

 2. I am STRONG!

3. I allow only healthy and loving relationships into my life.

4. Life wants the best for me. I am OK with where I am right now.

5. I am connected and comfortable in all environments, with all people.

6. I find and enjoy the simple pleasures life is offering right now.

7. How I feel matters, therefore I concentrate on aspects of life that make me feel good!

8. My challenges bring me better opportunities.

9. My mood creates a physiological response in my body. I am peaceful and positive!

10. I am in control of my thoughts and my life.

11. I love myself and who I am.

How to Practice Your Affirmations

First, it’s important to understand that the effectiveness of affirmations depends on your commitment and dedication to practicing consistently. Therefore, the belief of the affirmation will get easier over time. If you talk every day, then you are already practicing affirmations.

Every word you speak is an affirmation.  And so, it’s just that sometimes our affirmations to ourselves, about others, or our situation is not positive. Affirmations help us to consciously flip the switch and begin speaking in the direction that we actually want to travel.

You will want to make affirmations a daily routine (or at least a few times a week) in order to achieve the maximum benefits and help relieve your anxiety/depression faster. Be gentle with yourself though and do them as often as you can. Like anything, it seems harder in the beginning and then gets easier and easier until it’s like second nature.

Positive Affirmations: Helpful tips

Contemplate your positive qualities.

As human beings, we more often think about what we’d rather change about ourselves than what we love. We are all unique creatures. And, we possess gifts that no one else in the world has! Write down the things that you know are special about you, and write them in the first person (“I am…”)

Consider the negative scripts that you wish to replace with positive ones.

What goes through your head when you’re down? Do you have negative perceptions about your looks, intelligence, accomplishments or abilities? Time to replace that negative chatter with those positive qualities you listed in step one!

Consider what positive goals you want to accomplish.

There are specific goals that you want to achieve, right? As you continue to feel better about yourself, you’ll be more and more motivated to work towards these. Write them down.

Order your list of goals and scripts.

You may find that your list of scripts and goals have grown rather large. That’s great! You will want to work on a few of these at a time. Choose what is the most urgent and work on these first. When you see measurable improvement in an area, move down the list!

Re-write and re-read your affirmations and goals daily.

Make a habit of writing your goals and scripts daily – to the point where they’re the last thing you think of when you fall asleep and the first thing when you wake up.

Combine your positive qualities (step 1) with your goals (step 3).

What positive qualities did you affirm in step one that can help you achieve the goals that you’ve set? If you resolve to lose weight and have great focus, then you can combine these two to give yourself some momentum. Choose two or three affirmations to support your goals.

Meditate on your affirmations.

Get in a meditative state, whatever is most comfortable for you, close your eyes, and think about your affirmations. Feel the emotions that arise as you repeat the words and think about the future.

Remind yourself of your affirmations.

Write down your affirmations on notecards, a whiteboard, scrap paper, or Post-Its. Then, place them around your home, work, and car. Of course, place them where you’ll see them!. Each time you see the affirmation, think about what it means to you.

Keep at it!

Finally, remember that practice makes perfect. As you continue with your affirmations and begin to see real evidence of your making small changes, feel gratitude and keep going. You will begin to see bigger and bigger changes in your mood, feelings about yourself and others, and your life.

Add to the Conversation:

Do you have a positive affirmation that has helped you? Please share in the comments below!

Depression is an incredibly difficult thing for a person to go through. Feelings of worthlessness, hopelessness, sadness, anxiety, emptiness, loss of interest, and even physical aches and pains like headaches and cramps, are a constant reminder for someone with depression that they are afflicted.

If someone that you love has been diagnosed with depression, you may indeed be feeling some of these things yourself. Please understand that it is important for you to be there for your loved one, and that they need your support.

Here are 8 ways that you can compassionately support someone with depression.

#1: Research and understand what depression is

This is very important; as it helps you understand what the body and mind actually experience during depression.

For example, many people do not know that there are at least nine major classes of depression. These classes all have various symptoms and some have different treatment measures.

Understanding depression, depression types, and treatment options will put you in a better position to understand the illness. With this understanding, you are far less likely to criticize, judge, or otherwise, offend the person.

#2: Be there for them

After understanding the illness, you should be there for them. Be aware that your loved one’s mood maybe not so good, and that they may also feel tired or irritable. It’s important not to take this personally, as these are just byproducts of the illness.

Again, be there for support – not for tough love, giving advice, or other ulterior motives.

Your presence is the most important thing here.

#3: Show them the good things in their lives

Here, don’t tell them how they should feel – like that they should be grateful, positive, enthusiastic, etc. Simply tell them they are loved or cared for, and that people are thinking about them.

If you are not a particularly emotional person – that’s okay! Simply send them a text message or send them a letter or card, or post to their Facebook page.

#4: Release judgement

This is very important and needs to be completely understood. Most people with depression are already ashamed and feel weakened; criticizing or judging them makes an unfortunate situation even worse, and could possibly isolate you from your loved one.

Judging and criticizing a chemical-based illness is pointless and potentially very damaging to the afflicted and the relationship. Remember, depression is not a personality flaw; it is a medical illness with years of scientific research.

Contrary to popular belief, they don’t pity themselves and many of them are strong people.

#5: Be gentle with yourself

When a very close family member or friend is going through depression, it can be very difficult to come to terms with the fact that there is only so much that one can do.

Depression is a battle, and it can be a very long one. In the heat of this battle, you are certainly going to feel helpless and perplexed at times. Remember, you can equip and support the troops as much as possible, but they are the ones that fight.

You cannot solve this problem or heal them of this disorder – this is for the doctor or the therapist to do. The best thing you can do is show unconditional love and support while lending a helping hand.

#6: Take care of yourself, too

Helping someone as they battle depression can be exhausting and trying, both mentally and physically.

If you are in a weakened or stressed state, how effective will you be for your loved one?

You should make sure that your own needs are being met and that you are taking care of yourself too. Make sure that you are getting ample sleep, good nutrition, and getting in some fun time for yourself.

#7: Encourage treatment

Some people with depression don’t even realize that they have it, much less seek any kind of treatment. Often, those that are affected often feel ashamed to admit that they are. Some feel that the ailment can be overcome with just willpower or with time.

The truth is that it’s rare for people to get better without some type of treatment.  This can be through a doctor/counsellor, nutrition therapy, positive inspiration, or a combination of all.

With your knowledge of depression, you are well equipped to recognize the signs and symptoms of depression. Further, you are able to encourage them and discuss their options for treatment.

#8: Educate them

Here are some things that you can do to help…

– Discuss with the person what you’ve noticed and your concerns.

– Explain that you are more than willing to lend an ear if they want or need to talk.

– Explain that depression is a medical condition, caused by chemical imbalances in the brain. It is not a sign of weakness or some kind of character flaw and usually gets better with treatment.

– Discuss the various treatment types, including counseling.

– Offer to help set up and get them ready to take the next positive step.

Depression is a serious condition and needs to be treated ASAP. If your loved one is opposing treatment or shows troubling signs or behaviors, you should contact a doctor or other mental health professional for advice.

By compassionately supporting someone with depression you are better equipped to help your loved one through this difficult time.  You may even save their life.

Optimism: an inclination to put the most favorable construction upon actions and events or to anticipate the best possible outcome. – Merriam-Webster Dictionary

There are three frames of mind where you’ll most often find yourself: optimistic, pessimistic, and apathetic.

Optimism is the feeling or belief allowing the ability to perceive and understand challenges as impermanent and surmountable. In short, optimistic people seek the best outcome in each and every situation.

Contrast this with pessimism. These individuals often perceive challenges as insurmountable roadblocks that make it either impossible or extremely difficult to move forward. Sadly, pessimism takes the prize as the leading cause of broken dreams.

Finally, there is apathy – a lack of interest, enthusiasm, or concern. Total, complete indifference is probably the only thing worse than pessimism. Why? Because there is no effort, passion, fight or struggle to be seen in apathetic people.

Now, if we are honest with ourselves, we can admit to feeling all three of these mindsets at some point in our lives. There’s a good chance that we are feeling one of these mindsets right now. The truth is we all need to feel more optimistic and a little more hopeful in our daily lives.

Here are some good reasons to be more optimistic. . .

4 Reasons Optimism is the Ultimate Success Formula

Reason #1: More people will trust and respect you. 

Co-workers, friends, family, and those you interact with will see your positivity and optimism and immediately respect and admire you for it. Trust and respect are two things that no amount of money or power can earn, and are huge factors in your quest for success and happiness.

Reason #2: People will be drawn to you.

When’s the last time you saw a Debbie Downer receiving admiration and praise? Not that you need constant approval from people, but you at least want to seem approachable and likeable. Right?

Optimists have magnetic energy, and people love that.

Reason #3: It is vital to success in anything.

Optimism is irreplaceable for success in business and in life, as optimists are incredibly resilient and strong individuals. They are seen as reliable, trustworthy, respectable, and confident individuals. Obviously, this has a tremendous impact both on what you believe you’re capable of and what others believe you are capable of. People want to know that you believe in yourself before they believe in you.

Reason #4: You are mentally and physically healthier.

When the Mayo Clinic, the top hospital in the United States, is publishing work on the health benefits of positive thinking and optimism, it’s a BIG deal.

Indeed, the organization has reported the following benefits to positive thinking and optimism: increased life span, lower rates of depression, lower rates of distress, greater resistance to illness, better coping with stress, lower risk of death from heart disease, and better overall mental and physical wellbeing.

In conclusion: be more optimistic! Granted, it can be very difficult at times – but it’s doable. It all starts with self-talk or the endless stream of thoughts running through your mind. There are many, many ways to induce more positive thinking into your thoughts– meditation, prayer, rest, exercise, and on and on.

Just find what works best in activating your optimistic brain and stick with it.

Stay optimistic, friends!

Join the Conversation: Why do you stay optimistic?

We all stumble, trip, or fall at certain points in life.  Many people bounce back right away, but some grow depressed, angry, or have difficult times finding their way out of the hole altogether.  No matter how many falls one makes, each one teaches a lesson. How well we learn those lessons determines how well we can bounce back.  Not only does it measure our resilience, it ultimately serves as an integral part of our unique character.

“What defines us is how well we rise after falling.” – Unknown

Now is the time to turn the corner on conquest.  It is your time to rise. 

Here are 5 ways to help you create a better bounce back in life:

yes

1. “Just say no” to no

Sometimes, you may find yourself in an experience where you just don’t feel right.  When you’re experiencing this, don’t be afraid to say no.  This “no” can be delivered to the physical experiences in life where you don’t feel comfortable.  And just as in the physical, it can be to the non-physical, in the form of negative thoughts trying to creep in or find fault in your positive thinking.

Your intuition is guiding you toward your own personal best, not someone else’s.  You deserve to follow that inner guide, and grow into the best “you” that you can be.

2. Reinforce your desires

If you want what you actually want, instead of what you don’t want, it’s important to call in backup for the battle of your mind. The reinforcement you want can be brought about through positive affirmations (click here to read more about them, and how to use them), mirror work, and many other positive thinking practices. You can also find like-minded communities to help you.  No matter what, your goal is to ultimately get out of the funk, or avoid it in the first place altogether.

And if you have a hard time asking for help from others, remember that it’s ok to ask for help from those around you.  Everyone has a perspective on some experience that can provide value.

3. Just say yes to yes

As you reinforce your desires, you’ll find that opportunities for those desires to be attained will come into view.  When these opportunities come, seize them!  If you ordered a salad at dinner and they bring it to you, you wouldn’t normally ask for the soup instead, would you?  Carpe opportunitatem! (Seize the opportunity!)

4. Be grateful, not hateful

When the opportunity arises for you to express angst toward someone, or have a negative attitude, it’s time to press the gratitude button.  If someone cuts you off on the highway, instead of yelling at them and serving the “one figure salute”, take advantage of the current moment to express gratitude for your awareness, or for the function of your vehicle’s brakes.  Remember, no matter what the story, it could always be written worse.

5. Give yourself room to wiggle

If you don’t reach your desired bounce-back point, that’s ok – nobody’s perfect.  Be grateful for the progress you’ve made, any amount gives us growth.  Even if it’s a little bit of regress, it may just be giving you something more to learn before your next big bounce-back.

 

Here’s to overcoming every challenge life has to offer.   Let’s talk about how you’ve used these tips to your advantage in the discussion below!