HOW DO YOU SELF-SOOTHE?

A Self-soothing Recipe for Nighttime Freak-Outs
Having an anxiety disorder sometimes means that I get to wake up in the middle of the night feeling high anxiety or the beginning of a panic attack. These episodes can be triggered by real or imaginary concerns and fears. One way or the other, that’s certainly not the best way to spend my time in bed at night, especially when I should be healing and recovering my energy through peaceful sleep.
 
One of the most effective methods I employ to trick my mind into relaxing and falling back asleep is the same technique I started using years ago to help release sciatica and osteoarthritis pain: I soothingly guide myself to sleep with positive affirmations (silently, in my mind), as a form of self-hypnosis.
 
Although my affirmations are customized to different circumstances, I usually start repeating something along these lines, as I take deep breaths:
 
“I am not my body... I am not my aches and pains or health conditions...
I am not my mind...
I am not my fears...
I am beyond my mind and physical body...
I am health... I am wellness... I am wholesomeness...
I am perfect in my imperfection...
I am loved... I am loved... I am loved...
I am love... I am love... I am love...
I AM... I AM... I AM...”
 
Occasionally, depending on the level of anxiety, I have to repeat this exercise more than once to achieve the desired effect. More often than not, however, I fall asleep in the middle of the first set, as I start relaxing and feeling relief from anxiety and physical pain.
 
This simple technique is just as effective for daytime anxiety or panic. Although it’s often recommended that hypnotic suggestions are made as affirmations, rather than stated in the negative, in this case it feels empowering to first acknowledge limiting beliefs by denying them, and then affirm that which is true.
 
What self-soothing techniques are effective for you?
 
© Gisele Marasca-Vargas; 04/21/22
thehealershome.com
 
Photo by Alex Shute on Unsplash
 
You Might Also Like:
Stress Management Guide Meditation - Short Version
https://s3.amazonaws.com/hypnoscripts/Stress1_Long_wm-GiseleMV.mp3
 
Stealing Moments of Peace
https://www.theragicenter.com/giseles-blog/stealing-moments-of-peace

The Transformational Power of Yet
https://www.theragicenter.com/giseles-blog/the-transformational-power-of-yet

CAN'T FOLLOW YOUR BLISS YET? Start By Leaving Your Misery Behind!

What’s in the way of following our bliss?

Surely, it’s easy to come up with a long answer to this question, as we can list countless reasons why we find ourselves incapable of making positive choices in life and being happy. But the truth is that most humans get a kick out of being miserable. No point in denying this simple fact; scientific studies prove that our brain is wired for negativity (please see What Is the Negativity Bias? Article under References).

Research also shows that our default tendency is to say “no” and protect ourselves from change. According to an article from Psychology Today (The Power of No; please see under References), “the human brain is hardwired to respond to No more quickly, more intensely, and more persistently than to a positive signal. No is stronger than Yes.”

Of course, knowing when to say “no” is an important survival skill. The problem is when we get stuck on the “no.” Since change is the fiber of life (and one of the only constants in our lives), that means we tend to spend a lot of our time and energy resisting change by trying to avoid or control it, which is a sure recipe for misery. As misery loves company, we often contribute to making others around us miserable by resisting the changes they might be ready to make, trying to hold them back or resenting them when and if they do manage to change their lives. In turn, they do the same for us.

Another reason that prevents us from finding our bliss and keeps us stuck in misery is not being able to let go of the past. Past trauma can lead to PTSD and other serious issues that often need to be addressed with professional help. However, there’s always a choice to be made: Seeing ourselves as victims and refusing to let the past go, or acknowledging, accepting and working to heal from past suffering, remembering that our past experiences helped shape who we are.

So what’s the solution?

6 Rules for Leaving Your Misery Behind:

- Being willing to use “no,” while at the same time going with the flow. Developing and maintaining healthy boundaries is vital for allowing ourselves the space to seek self-fulfillment and live well. On the other hand, misery ensues when we keep saying “no” to the flow of life. The trick is to tap into our inner and higher guidance to find a balance between “no” and “yes.”

- Accepting change as a fact of life without trying to control it. Remember Ben Franklyn’s ol’ adage, “nothing is certain, except death and taxes”? The word “change” should be added to that saying. No point in digging our heels; it’s gonna happen...

- Becoming comfortable with being uncomfortable. Life is full of discomfort. Trying to constantly avoid it doesn’t serve us well; it just makes us afraid and keeps us stuck.

- Reconciling with the past with the help of some core work. We can use tools we’ve familiar with (such as forgiveness) and learn new tools or get professional help.

- Sharing our story with the right audience as part of our healing process, and as a means to help inspire and guide others through their own challenges.

- Consciously choosing to leave misery behind! It does take a conscious choice or decision on our part. Less misery means more room for bliss!

© Gisele Marasca-Vargas; 05/26/22
thehealershome.com
 
Photo by Etienne Girardet on Unsplash
 
References:
What Is the Negativity Bias?
https://www.verywellmind.com/negative-bias-4589618
 
The Power of No
https://www.psychologytoday.com/us/articles/201311/the-power-no
 
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