A practice many people find helpful is replacing negative thoughts with an alternative, healthy, self-talk phrase, while connecting to a deep breath in and out.
This practice not only activates the relaxation response but also stops the troublesome thought before it causes additional stress.
For the next week, notice any patterns that show up in your thoughts.
When you notice that you're in a pattern of negative talk or high stress, practice the set of phrases from the following list that resonate the most for you. Use the first phrase for your inhale and the second for your exhale. Repeat this for two breaths.
Not all of the phrases in this list will work for you. With practice, you'll find the ones that work best for you, and you may even come up with some of your own.
We highly recommend you repeat this practice often throughout your day (about once an hour). Repetition is important when it comes to creating new habits.
If that cadence seems challenging, try to practice this skill during transitions. Some examples of transitions are before and after a meeting or before and after a meal.
- In: “I'm ok.” Out: “And I'm willing to feel calm.
- In: “I'm safe.” Out: “And I'll connect back to the present moment.”
- In: “I'm loved.” Out: “And I'm willing to let go of this."
- In: “I'm doing well.” Out: “And I know I'll be okay."
- In: “I'm good at what I do.” Out: “And I'm taking care of myself."
A key component to a stress management practice is paying attention to patterns of thought and reframing the conversation you have in your head with an alternative way of thinking.
