“Watch your thoughts because they become your words, Watch your words they become your actions, Watch your actions it becomes your habits, Watch your habits they become your Character”
Affirmations are positive, powerful statements that affirm a personal truth… PowerStatements as we will call them.
A Look Inside
There is a yearning to know oneself that seems to be lying just beneath the surface of all men. A search to reach the inner personality, the spirit, and the soul of who we are lies almost dormant at the very foundation of our being. We mostly feel this presence when we are alone or when we are still. It is almost as if it is separate from who we present ourselves to be to the world. And yet it is deep within our person very alive and very real. And so, our spirit, our soul, our true nature lies in wait of whom we were meant to become in this lifetime. There are those who ignore this thread of their being and simply drown its light in a Helter Skelter of everyday life. There is a hustle and bustle of meeting the demands of our existence with which we must endure inside a society built upon the drive to supply our basic needs. And so, the softer quieter voice is ever so very still and dormant within us.
There is a story that our minds have written in the pages of our memories. The stories anchor us to beliefs about ourselves based mostly on the events we’ve experienced and our reactions to the environment with which we find ourselves. Emotional reactions come for many reasons large and small. The find their direction governed by the primitive, caveman reflex purposed to protect our very survival. Threats that endanger us can receive the same chemical reflex reaction as the ones that simple endanger our egos. The world we find ourselves in today is very much UNLIKE that of our primitive relatives. Most threats are not to our basic needs such as food, shelter or life itself. The threats we experience in this day and age are more about our feelings our emotions our ego in the flesh. Ego has conjured up a myriad of fallacies that fight against and are in contradiction to our true spirit, our authentic nature and block the flourishing of our unique qualities and rare gifts bestowed upon our very being. These virtues, abilities, assets and talents are indications of our intrinsic worth and to the purpose that is as uniquely ours as our fingerprint, the iris of our eyes, and even our voices themselves. We are each of us uniquely made full of value and potential from conception.
Our spirits are ours alone. Our spirit shines deeply and as brightly as the sun itself. Our spirit, who we really are, cannot be touched, it cannot be changed, it can never be destroyed. It may become hidden from view just as the sun hides behind the earth or the clouds. Make no mistake the brilliance and power with which it burns is not diminished by the planets or objects obstructing our view of it. The true nature of our being, our individual spirit, remains and endures in its original form throughout our existence.
There is a cover up that has occurred as our primitive mind attempts to protect our survival. The fight, flight or freeze mechanism does not acknowledge that which our spirit may add to our survival. It has no value for quality only for longevity. Its only objective is to rule our thoughts and actions. To train us to be animals in a war to save our lives.
This is not the truth. We no longer require our animalistic instincts to dominate our existence. Our minds are here to serve us and to be the very weapon behind enemy lines. There is a balancing act we must concern ourselves with if we are too reach fulfillment in the new consciousness movement with which we find ourselves. There are thoughts that are simply not serving us any longer. We must uncover them if we are to become even the shadow of our true capability and purpose.
Addressing the false feelings that hold us back from our individual greatness is the task at hand. We realize how invalid and simply untrue they actually are once brought out from the dark corners of our mind for evaluation. There are those that we may identify and know exactly whose words they are and others that we may never be able to determine their origination but, nonetheless WE KNOW THEY ARE NOT TRUE.
These thoughts, feelings, and beliefs appear silly and easily found to be impossible to believe once we are able to take a true look at them. Once we actually find them and listen to them, there essence cannot hold water. We quickly see where the holes are in the very thoughts that are driving the emotional cocktail that our autonomic nervous system receives as a result of their instruction. The war our body engages to win the battle and guarantee our existence is against an enemy that does not exist. And as such our mind wars against our spirit in ever so very a clandestine manner, truly cloak and dagger! The problem is that we are not even aware the war has been waged until we are in the aftermath of its grip. And it does exist because the lies our mind tells our involuntary response system cross our minds in such an instant flash that we barely ever even realize them. Simply put; these instructions to engage bypass our consciousness. This happens to us all day long every day of our life.
Clearly there must be taught a pathway out from the trenches of this war, the war imprisons our higher self. We at Worldwide Education, Inc. the parent organization to Individual Audio Media, Inc., and founder of Studying Me; studyingme.com understand the plight. We have a plan. Our plan is to guide you home, to your true self and to arm you with a GPS leading yourself out into the protection of your spirit. There is a safety and a shelter from the emotional waves brought on by our primitive mind. Once we find our way home to our true being we direct our future.
Visit the PowerStatment Creation section of this website to learn to write your own statements of empowerment.
The Key to getting the most from PowerStatements:
- Say and write them even if you don’t believe them.
- State the desired mindset
- State the opposite of negative mindsets or behaviors
♥Change the things that we say about Ourselves
Self Affirmation alone has only a limited power to improve our thinking. The real target here is to be able to note that it does in fact pose some sort of temporarty relief to the subject. The answer is to unlock its power to affect a change and then cause it to become a part of the individuals permanent value system or better if you will, ‘personal value system’. The affirmations must become a part of who we believe our selves to be as a spirit and a human being not only as a possiblity. This is the reason the thoughts are fleeting. Our old thoughts, our old self-talk is still in there. We possess the power to heal ourselves if we can make it an integrel part of our self.
Studies show that we can have a positive response to hearing affirmations that we or others repeat to us about us. “Self-Affirmation Improves Relational Security and Social Behavior up to 2 Months Later”.  What we are after is the ability to affect a permanent change. The procedures lined out as a part of this program will guide the Student/Member into a place of freedom from the negative thoughts and feelings that we have grown to accept as our personal truth. This lie must be uncovered then debunked as false and then the truth must be iunvestigated in a manner that undeniably yeilds a truth. One that is lasting and most importantly, valuable to the quality of one’s life.
Some people find the phenomenon of personal-affirmation to be quite amazing. Certainly this is without much of an understanding of how we are truly wired as human beings. The power of suggestion is in fact what drives our primitive mind in the first place and more importantly without the need for our permission or even approval.
This all happens behind the scenes. Therefore it is in the dark places where the real work must take place in the dark quiet places hidden from view, hidden from our conscious thoughts. For isn’t this the place that is compromised by the power of the positive affirmation to begin with? Eventually the false beliefs we have come to adopt as our own take over again just like cleaning the surface of an old dirty carpet…the dirt will come to the top again if we do not do the work of removing it completely.
Values affirmation exercises reduce the cortisol response (cortisol is a “stress hormone”) in response to social stress tasks, as well as reducing self-reported stress. Students assigned to a values-affirmation exercise did not have an increase in urinary epinephrine and norepinephrine (measures of sympathetic nervous system activity) in the weeks before an exam, while control students did. People who have just done a self-affirmation exercise have less of an increase in heart rate in response to being insulted.
The act of creating a positive sense of self is a primary goal of our program. First we must clean house. We must take out the trash befor we can build anew. This is done by first locating, uncovering and rebuting the negative voices that we have become cognitively blind to. They must be identified and proven false as well as harmful to our very being then removed. All of the broken down constructs that do not serve us must be torn down, thrown out and essentially gutted like a house we wish to rennovate. Then and onlky then are we able to create lasting effects. Out with the old, in with the new!! In that order!
Sherman, David K., et al. “Deflecting the trajectory and changing the narrative: How self-affirmation affects academic performance and motivation under identity threat.” Journal of Personality and Social Psychology 104.4 (2013): 591.
Creswell, J. David, et al. “Affirmation of personal values buffers neuroendocrine and psychological stress responses.” Psychological Science 16.11 (2005): 846-851.
Stinson, Danu Anthony, et al. “Rewriting the Self-Fulfilling Prophecy of Social Rejection Self-Affirmation Improves Relational Security and Social Behavior up to 2 Months Later.” Psychological science 22.9 (2011): 1145-1149.
Cohen, Geoffrey L., et al. “Reducing the racial achievement gap: A social-psychological intervention.” science 313.5791 (2006): 1307-1310.
Sherman, David K., et al. “Psychological vulnerability and stress: the effects of self-affirmation on sympathetic nervous system responses to naturalistic stressors.” Health Psychology 28.5 (2009): 554.
Tang, David, and Brandon J. Schmeichel. “Self-affirmation facilitates cardiovascular recovery following interpersonal evaluation.” Biological psychology 104 (2015): 108-115.
Stress is not an External Event
Albert Bandura tells us that stress is not an external event that produces anxiety or frustration in our bodies; it is our own physical and emotional reaction to external events taking place around us and within us.
Studies have shown that there are actual physical changes occurring in our bodies when we are stressed
Our muscles tighten up, our heart races and our heartbeats become irregular, our thoughts race, blood flow to our extremities is increased our bowels block and our stomach produces acids that later may even give us diarrhea. Red faces indicating increased blood flow as an animal might be preparing to move forward and attack by biting. Holding our breath or restricting our breathing can lead to headaches and dizziness even light headedness. Feeling cold frozen or numb is part of the freeze instinct that we employ as a defense to threat. Anxiety appears as short shallow breathing and a restless feeling or one of being trapped. Feelings of anger or rage and also feeling suicidal or homicidal can occur. These are all a part of the autonomic nervous system’s reaction to the perceived threat. Fight, flight, or freeze messages has just occured in our primitive mind and the chemical cocktail of hormones has been sent out in packing numbers in order to force us to defend ourselves form the danger.
The danger is now found to be the response themselves. They are preventing us form becoming who we were meant to be. We are no longer living in a cave facoing a mastedon. Our response has becone the clear and present danger.
Chronic stress can deplete the body of many chemicals needed for proper functioning, and we can develop various diseases as a result. Research also shows that we can take steps to change the way we respond to stress and create a healing atmosphere for our bodies….The following techniques are useful for reducing the negative effects of stress. With continued practice, these techniques can produce positive changes in how your body and mind react to stress.
More about Choosing of Affirmations
Rate the strength of the negative emotion before during and after the tapes to determine if the appropriate coping statement was chosen. The client is instructed to imagine the feared situation unfolding. In some cases, it is useful to ask the client to imagine the worst possible outcome. Then the client is asked to consider how the situation could be dealt with and subsequently the client is asked to repeat the exercise incorporating the new coping strategy developed. Often the client realizes that his or her very worst fear is unlikely to occur and if it did happen then it is still survivable.
(Ellis 1994 Reason & Emotion pg. 120)
The present research tested the hypothesis that self-reactive influences exert differential impact on motivation as a function of the level and direction of discrepancy between a comparative standard and attainments. Subjects pursued a challenging standard in a strenuous activity and received preselected feedback that their effort fell either markedly, moderately, or minimally short of the standard, or that it exceeded the standard. They then recorded their perceived self-efficacy, self-evaluation, and self-set goals, whereupon their motivational level was measured. In accord with prediction, perceived self-efficacy contributes to motivation across a wide range of discrepancy conditions. Self-evaluation operates as an influential motivator only when attainments fall markedly or moderately short of a comparative standard. Self-set goals contribute to motivation at all discrepancy levels except when attainments are markedly discrepant from the standard. The relevant self-influences operating in concert at particular discrepancy levels explain a substantial amount of the variance in motivation.
Our Mind Controls Our Body
According to psychology our mind controls our body. You can tap this capability by following a few simple steps. Each person is capable of programming their own mind to achieve what they desire. By learning to direct your thinking, you can change the way you behave and achieve a positive mindset. With a positive mindset, you always expect more joy, happiness, better health, greater success which also helps you reduce your stress levels. Basically, whatever your mind thinks and believes is what you expect. Anticipate positive situations and you’ll get positive outcomes. So, taking charge of your mind becomes a vital factor in keeping your body healthy. You can do this through affirmations and by consciously relaxing your mind through meditation.
The power of positive thinking helps us cope more easily with the daily affairs of life, see the opportunities all around us, and gives us the courage to take action when the moments of truth arise. There is no greater joy than a healthy, positive life. You feel exhilarated, energetic, happy and on top of the world. A sense of total well being permeates your mind. The future looks bright. You feel good to be alive. Adopting positive thinking as a way of life will bring constructive changes into your life, and makes them happier, brighter and more successful. An emerging field of psychology takes a scientific approach to the power of positive thinking and has come up with some surprising revelations:
- Positive thinking is a “skill” that can be learned to create happiness.
- Happiness is the cause of positive outcomes in life, not the result.
- Wealth does not bring happiness, but using one’s wealth to benefit others does contribute to personal happiness.
- Happy people tend to have deep religious or spiritual beliefs.
2d CBT Self-Talk: What We Say to Ourselves Affects How We Feel
Cognitive Behavioral Therapy (CBT)
Self-Talk: What We Say to Ourselves Affects How We Feel
Researchers trying to help people with Fibromyalgia [and Chronic Fatigue Syndrome] have turned to cognitive behavioral therapy as an additional method of alleviating painful symptoms. A therapist using this technique can teach you how to control disturbing emotional reactions by suggesting more effective ways of interpreting and thinking about your experiences. For example, if you make a mistake at work, you might say to yourself, I am the most stupid person in the world! I always make mistakes!
The therapist would point out that you do not always make mistakes and that everyone makes mistakes and feels foolish at one time or another. The behavioral aspect of this therapy asks you to note your mood or feelings when you are thinking these thoughts.
Painful emotions such as guilt, shame, and anxiety can aggravate pain and your Fibromyalgia. We are our thoughts. Negative thinking produces negative behavior. Some research suggests negative thinking causes illness. If negative thinking causes illness, can positive thinking create health?
There are many researchers who believe this is possible. If this idea sounds foolish to you, and you decide it would never benefit your…symptoms, you are probably feeling skeptical and discouraged or maybe even angry. Your pain level may increase as you are having these thoughts. On the other hand, if this sounds like a great idea to you, you may feel an uplift in your mood. If you pay attention to your body at the same time, you may notice a slight decrease in your pain level. Our bodies react immediately to our emotions. If we can control our thoughts, maybe we can control our bodies.
There are trained therapists who teach people how to change distorted or faulty thinking. If you can’t afford psychotherapy, you can read Feeling Good: The New Mood Therapy, by David D. Burns, M.D., or his handbook The Feeling Good Handbook .
Some of the basic ideas of cognitive behavioral therapy are provided for you [here].
CBT treatment typically lasts for six to 20 weeks and requires you to keep track of symptoms, thoughts, and emotions. You will be given homework assignments to work on between sessions. Cognitive behavioral therapy is not in-depth psychotherapy. We cannot teach this technique to you in the limited confines of this book, but we want you to have an idea of what it is all about, so you can decide if it is something you should pursue.
2e The Result of Positive Thinking
Positive thinking is a mental attitude that helps us see the “silver lining”. Having a positive mindset causes us to anticipate happiness, joy, health, and favorable results. Real and effective positive thinking requires focusing on positive thoughts and positive emotions, and taking positive action to bring about favorable outcomes.
The power of positive thinking is about committing yourself to get the most out of your day – every day. It is about being enthusiastic, keeping your mind focused on important things and developing strategies for dealing with problems. Positive thinking can help you to do your best each day. It can also help you to look back at things that happen along the way and view them as positive life lessons. In addition, in sharing positive mood and positive experiences, you and those around you enjoy an emotional boost.
We create our entire world by the way we think. Thoughts are the causes and conditions are the effects. Our circumstances and conditions are not dictated by the world outside; it is the world inside us that creates the outside. Regardless of our circumstances, each person has the innate, God given ability to create or alter reality using the power of positive thinking. Studies show that people who participate in positive thinking lead more successful and happier lives than people who don’t.
Positive thinking reduces stress by eliminating negative self-talk which, in turn, can even improve your health. When you share your positive experience, both you and those around you enjoy an emotional boost. So, refuse to waste time participating in negative inner dialogues. Instead, display a more positive emotional and mental attitude toward yourself, other people and situations.
Positive thinking is the cause of success and happiness. Positive thinkers will look at circumstances realistically, search for ways to improve a situation, and try to learn from their experiences. Positive thinking helps you cope more easily with the daily affairs of life. It brings optimism into your life, and makes it easier to avoid worries and negative thinking. If you adopt positive thinking, it will bring constructive changes into your life, and make experiences happier, brighter and more successful. Choose to be positive. You’ll feel better, make others feel better, and, you’ll look younger too!
2f Positive Affirmations, Sample
Another technique that is easy to implement is to use positive affirmations throughout the day. We have provided a list of some for you to try. It is better to say these out loud and repeat them on a consistent basis for the affirmations to work. Every day in every way, I am getting better and better. Repeat that 10 times three or four times a day, every day for a month.
Some people find it helpful to write down positive affirmations on a card to carry in their purse or pocket. Reading the card a few times during the day can keep your positive thoughts on track and prevent negative thinking from creeping into your mind.
Example: Positive Thoughts for Coping with Fibromyalgia
n I am confident of my ability to deal with my health and live a good life.
n Things are getting better.
n I am making progress in helping myself feel better.
n Today I can do what I need to do for my recovery.
n I can treat myself gently and with the special care I would give a close friend.
n I am learning what I need to do to take care of my body.
n I focus on positive actions I can take to advocate for myself.
n I look for the good this day can bring.
n I go with the flow of each new day, accepting what I can learn from it.
n I seek out the positive support I need to live with Fibromyalgia.
n I let go of any muscle tension or problems over which I have no control.
n I live with positive expectancy: each day I expect to feel better and more relaxed.
n I counter each stress with techniques I know will reduce negative stress.
n I can surmount any problem that occurs today with calm, problem-solving skills.
n I can look for the resources I need to manage any problems.
n I maintain slow and easy breathing, bringing fresh oxygen to my muscles and taking away muscle waste products.
n I keep my muscles loose and relaxed throughout the day.
n I take time during the day to relax and breathe to refresh my muscles.
n I creatively manage the problems each new day brings.
n I can do whatever I need to do to take good care of myself.
2g Personality Traits Improve Well Being
Personality Traits that improve one’s state of well being
- A person’s ability to recover and or prosper after some consequential life event such as any traumatic event like loss, accident or catastrophe causing the individual to confront or cope with a situation that can leave emotional scars. Resilient people cope with or even improve mental health in the process of doing so.
2h Changing Negative Self-Talk
If you would like to try charting your thoughts on your own, start a journal to keep track of your thoughts. Write down your negative thoughts and the feelings associated with them.
You may be amazed at how often your thoughts are destructive or how quickly you can become pessimistic in your thought patterns.
What is important is to become aware of your thoughts, for without awareness of how often your thinking heads downward, your thinking will be impossible to change. Once you notice your thoughts turning negative, determine the emotion that you feel when you are thinking badly about yourself. You may feel worthless, guilty, angry, depressed, sad, or confused.
Once you become aware of a destructive thought, turn it into a more positive statement. Some people find it helpful to imagine a stop sign or a red light in their minds to defuse a negative thought. Other techniques are putting a rubber band on your wrist and snapping it every time a negative thought comes up or paying attention to your breathing to deflect your mind away from negative thoughts.
You may come up with your own techniques over time. Share them with a friend
2i Learning to Notice Stress-Inducing Thought Patterns
During treatment, a cognitive therapist will require you to focus on your negative thoughts and to notice when your thoughts follow any of the following patterns:
All or nothing thinking. “I have Fibromyalgia, therefore, I can’t lead a normal life.” Wrong. It would be better to say to yourself, “Many people lead normal lives once they get their Fibromyalgia under control, and I can too.”
Overgeneralization. You see a single negative event as a never-ending pattern of defeat. “My doctor misdiagnosed me; therefore, I can never get better.”
Disqualifying the positive. Rejecting positive experiences as short-lived and possibly not recurring. “My fibromyalgia symptoms were better this weekend when I rested, but it will never happen again.”
Catastrophizing. You exaggerate the importance of things. “I can’t keep my house as clean as I used to. Therefore, I am a failure.” Are you a failure? No, you just cannot do as much as you used to. Ask for help. Learn to live with a messier house!
Should statements. “I should be able to do all that I did before I had Fibromyalgia.” You can’t, and if you try, you will have a flare-up and frustrate yourself. Be kind to yourself. Treat yourself gently.
Personalization. You see yourself as the cause of some negative event for which you were not responsible. “My Fibromyalgia must have started because I was not taking care of myself.”
This technique can also reduce the risk of becoming depressed.
2j CBT Attempts to Change Thought Patterns
No one knows why Fibromyalgia starts; you are not its cause. When you experience problems with distorted thinking, your body reacts to your thoughts within milliseconds. Cognitive behavior therapy attempts to change your irrational thought patterns by finding the positive in your negative thinking, stopping self-blame, defusing anger, and reducing feelings of being overwhelmed.
Do you say to yourself I am in pain now and will be forever? Is that true? Aren’t there times when you are free of pain? If you have small amounts of time when you are free from pain, using this technique can increase that time gradually, until you have more time when you are pain-free.
Notice how high your pain level is when you are thinking about your pain, when someone has made you angry, or when you are hurrying to accomplish tasks.
Notice how low your pain level is when you are engaged in pleasant activities.
Researchers know that psychological factors influence the degree of pain we feel. If you develop healthier attitudes, change negative thinking, and learn to be optimistic, your Fibromyalgia symptoms can and will decrease when used in conjunction with the other treatments described in this book [including relaxation techniques, abdominal diaphragmatic breathing, meditation, relaxation tapes, hypnosis, Yoga, biofeedback, and Tai Chi].
It may take many months to benefit from a change in thought patterns, but it is worth trying. You have nothing to lose and everything to gain.
2k Generating Our Personal Affirmations: A Pathway to Healing
Everyone faces obstacles or challenges to overcome in life
- First Realizing & Then Admitting we have a problem is the first step
- Next Viewing these problems, issues or obstacles as a challenge to overcome
- Then Planning a strategy for overcoming these challenges
Planning a Strategy
Facing our issues feels intimidating and sometimes denial does not allow us to accept that we have a problem. Everyone fears appearing less than especially to ourselves. Trying to find the solution and facing the problem within ourselves can feel intimidating. Nevertheless, developing the art of problem solving is a gift that will serve us throughout our lifetime.
The first step is to recognize and admit that there is a problem, own the problem as belonging to you. The next step is to write your feelings about the problem down on paper. List how you feel and what you are thinking. Review what you have journaled. Spend a minimum of 15 minutes a day for one week journaling about your anxiety, stress and fears. At this point, some of the things that you are saying to yourself about your self should start to emerge. Now you should begin to identify some critical things or judgmental feelings that you have regarding yourself. The voice of your inner critic should begin to appear. Start a list of any negative things you are thinking about yourself and your abilities. List all of this “self-talk” or things that you are saying to yourself. Write the good things as well as the bad down as a list. Next, we will separate the negative thoughts from the positive thoughts.
Once we have established a list of negative statements or thoughts we tell ourselves, then we will evaluate their truth.
Write a statement that addresses the truth or the fallacy behind each item on your list.
We will notice the non-rational notion of these thoughts and realize that they are not serving us.
Next look at each item one at a time, write the opposite of this idea, and form it in a statement that says what you would like feel and to replace this thought about yourself. Write the positive comment about yourself for each. Write the statement that you would prefer to think and feel about yourself.
This will begin the process of forming an Affirmation that opposes all negative thought patterns.