Learning To Dance In Survival Mode – Part Two – Recognition and Roots

So, when you know that you are in survival mode – what the hell do you do now?

If you are just joining in on the journey, check out the backstory post here.

In the backstory, I shared how I ended up in survival mode, not once, but twice. I hope that some of the patterns and stories in there will help others understand what it means to be in survival mode and to help us recognize when we are in it.  The costs to our mental health are common, but often go unrecognized for long periods of time.

It’s all well-and-good to recognize that we are in survival mode, and as significant as that step is – there is a lot of work to be done to get back to a feeling of wellness. First though, take a moment to applaud yourself or your loved one for having taken the time required to realize that they are here.

Knowing is half the battle they say. Many people never make it to this point. So pour a glass of water, brew your favourite tea – and appreciate that you’ve taken the first, and most, necessary step.

Lets set some expectations.

via GIPHY

From my experience, you’ll spend as much time getting back up out of survival mode, as you have spent being knocked down into it. There is a time scale at play here. For example, if you’ve been struggling for the last year, plan for six months to a year to feel like you are back on your feet and thriving. It’s not by any means that it isn’t possible that you’ll get back up quicker, but more often than not, it takes a good deal of time.

If you are some unicorn-like figure that has caught this modality one month in – then yay! – You’re a unicorn, and you’ll have a shorter trip back out. It’s a rarity, so you should unquestionably take a moment to celebrate.

Regaining a sense of well being takes time.

You’ve developed habits along the way that are no longer going to serve you. You are going to have to reset your frame of mind. No matter what anyone tells you – this is not going to happen overnight. It takes patience, practice, and gentleness.

If you can accept that it will take time at the beginning of the journey, your likelihood of success, in the end, is going to go up dramatically. The longer you’ve been working on cementing a habit, the longer it is going to take to overwrite what is there.

Now, this isn’t to say, if there is something that you’ve been doing for 25+ years that it will take you another quarter century to overcome it. I’d wager you are still looking at around a year to have your new habits and modes built with strong foundations.

Ok – enough with the downer realism, yeah?

You’ll need to acknowledge how imperfect the journey is. Your mental health will thank you.

Ok, I fibbed a little. We are not entirely done setting expectations here. Look, life isn’t all sunshine and roses…but you know that already.

It’s been a long-held frustration for me that articles, people, and resources will hit on a few things that you can do to improve your mental health, to get out of survival mode – but they completely gloss over the fact that it is going to take ongoing work. You won’t read one listicle and cease to suffer. Shame on them for suggesting that it works that way. 

You are not going to read this and then magically feel better. I’m tired of people and articles and self-helpery perpetuating this bullshit notion that there are magic cures.

I’m sorry folks, there isn’t. Things can definitely get better – and if you work on it, they will. They key though….you have to work on it. 

Things can get better.

You will have good days and bad days. Good hours and bad hours. This is completely OK. One should expect it isn’t going to be a straight line out – it wasn’t a straight line into it. If you look at the bad days with the right perspective, they’ll even make the good days that much better! The contrast is a large part of what makes the journey meaningful.

My intention is just to help you feel equipped to start– for now. To understand, realistically, what the journey ahead is going to look like.  How does the saying go…”If you fail to plan, you plan to fail.”

Recognize, reset, reframe.

via GIPHY

If you spent a month combing the internet for the path out of survival mode, you’d see a million variations of the same few concepts. (I’ve looked). Since my first journey over a decade ago, I’ve been amassing information, tools, books, and first-hand hand experience using every one of them.

It’s the details around the tools you would use that change from one approach to the other – but the core concepts stay the same. They also have a logical order, one building off the other.

1. Recognize.

Recognizing that both my positive & negative emotions may be dangerous if they are not controlled and guided to desirable ends, I will submit all my desires, aims and purposes to my faculties of reason, and I will be guided by it in giving expression to these.

Bruce Lee – via Brain Pickings

It’s a hard step at first. Recognize means to practice and cultivate an awareness of how you are feeling. If you genuinely want to be able to change the state you are in, first, you need to become fully aware of how your state is impacting you. How the inputs in your life affect that state as well. Honing your observational skills can take some time and concentrated effort.

Take a minute – stop reading – and think about ways you could cultivate an awareness. I’ll be here when you get back.

Chances are, whatever came to your mind, those are things that are most likely to work for you. Right now, at least.

Journaling and meditation are two of my favourite tools for sharpening this skill. Yup, they are referenced a lot in material like “How to have the best day ever.” Those absurdly lofty goals I have a hard time with. Improvement doesn’t have to sound like perfection folks.  – But these claims are created with good reason, even if the positioning is taking away from their effectiveness.

Julia Cameron popularized the concept of morning pages, where you set a timer or a length target and begin writing. You let your mind flow, the only goal is to keep the pen moving. It’s a stream of consciousness writing exercise that can be quite revealing.  In my love dialogue exercise – I used a variation of it and ended up learning quite a bit about my thought processes around love and how my mind approaches it.

Meditation is a gentle means of practicing and strengthening your observational skills. For many, it’s uncomfortable at first. For most, we expect sitting there with an empty, silent mind. A quiet mind is neither the goal nor the reality. It’s about learning to step into a position that allows you to examine your thoughts openly. We become the observer. As we learn to step back from our thoughts, we begin seeing and understanding our patterns. If you want to read more about my thoughts on mindfulness, you can read about it here.

There are other options too if you are finding yourself recoiling from the idea of journaling an meditation, I’ll provide a list in the next post. But after much trial and error, these are the two that have by far worked the best for me.

2. Reset.

Reset is tricky. There is a mental hurdle we must overcome first – and I’ve observed many people fall off here. Resetting first requires an understanding that we’ve chosen our perspectives. Many folks find this offensive at first.

“I feel how I feel, I’m not choosing to be miserable.” “I don’t choose my emotions.”

Except…yeah. You are choosing. Yes, you do pick them.

I say this, with a firm understanding that each time I’ve entered survival mode, or significant depression, or extended periods of being generally miserable – that yes, when we peel back the layers – I was, in fact, choosing to be that way. I hinted at this in the first post in the series.

It sucks to hear because it also implies that there is no one to blame but ourselves. From our prerogatives, it can’t be our fault. It was all that shit that happened to us. Further, if we are responsible for being here, that also means it’s on us to get out.

But it’s not the things that happen to us, friends – it’s the meaning we assign to them. The perspective through which we choose to look at it. No, it isn’t easy (especially at first) to accept this, let alone do anything about it. But this is precisely why this work is so damned important.

When we allow ourselves to take the responsibility and power that comes with being the authors of our meanings, there is nothing more completely liberating. It’s an ongoing responsibility.

When you own your perspective, you can change it. Nothing is good or bad; it is your perspective of it that is good or bad.

You are in control of your perspective.

Here’s a thought about perspective:

Picture this familiar scenario:

1.
You are driving down the highway, and the driver next to you swerves into your lane nearly causing an accident. You honk, yell, and become angry.

Now, often when we react this way, there is some combination of assumptions happening. “That asshole isn’t paying attention.” “Look at what they did to me.” “Is this person drunk? I can’t believe they are putting other people at risk like this.” “That prick is going to hurt someone, just cutting me off on the highway like they own the goddam road.”

You remain angry for a while, perhaps tailgating them, and likely fuming about this moment for the rest of your journey. Red-faced and blood pressure has risen, white-knuckled fists of rage gripping the steering wheel until you arrive at your destination.

Not a fun trip.

Now picture this:

2.
A couple of months later, you are driving down the highway after a long night of sitting at the hospital with a loved one in critical care. You haven’t slept, and you are nauseous with worry. Your phone rings and with a glance you see it’s the hospital calling, but in your sleepy state you drop the phone under your feet. As you reach for it, your car swerves. You don’t notice this, as you are consumed with the concern about the call might. Is your loved one ok? Off in the distance, you hear something like a honking horn, but barely take note while your mind races with all the horrid possible meanings of the phone call, and frantically trying to get your phone off the floor.

It’s understandable. Sure, maybe someone else should have drove, but that just isn’t always an option, is it?

The story looks different from the perspective of the second driver, yes?

So my point is twofold here.

In situation 1 we made snap judgements and assigned meanings in the blink of an eye. The swerving car was the input, that part cannot be changed. The assumptions and meanings we chose after the input though, have a very obvious effect on the moments that follow. We assumed the driver was doing this with some degree of intentionality or neglect, we placed a tone of arrogance. We felt slighted by their disregard for us. We assumed the worst of them. We became angry.

What if instead of these assumptions, we assumed the driver that cut us off was living situation 2?

What if we took a moment to think about what that situation must be like?

Would we feel angry?  Would it ruin our day? Or would we feel concern, perhaps gentle forgiveness? Would we instead hope the best for them in their situation? Would we let it go faster if we thought – maybe this person needs support, rather than anger?

The meanings we assign to the things that happen are powerful.

The impact of these meanings ripple out into our day in ways we don’t wholly realize at that moment. The meanings that we assign to the input from the driver do in fact have a significant impact on how we proceed. The thing is, we can always choose what the meaning is. We don’t have to know the actual details; we are filling them in any way. You can though, practice selecting the meaning.

You can also, at any time find yourself on either side of this story. Drive long enough, and you will make a foolish mistake. People will cut you off. Leading with acceptance is the right action.

structure of experience - choosing reactions to inputs meaning emotion response
The lightbulb is where we get to have an impact.

It’s not about choosing the emotion – it’s about selecting the meaning that produces the emotion that is most beneficial to you. Changing emotions is borderline impossible, a brute force attack on the mind that most of us are not equipped to fight.

This is where so much advice in this vein goes wrong. It’s those moments before the emotion arises that you have incredible power.

To capture and impact that split second before the emotion comes up – you have to have cultivated the awareness of your thoughts. See how mindfulness is a powerful tool now? By practicing being the observer of the thought, rather than being the thought, we have handed ourselves a fantastic capability.

It’s a shortcut through the loop of experience. A way to put more control in our hands. To stand up and take action.

And it’s not about changing from “negative to positive” – let’s just start with useful and not useful. 

3. Reframe.

This is where the real heavy lifting comes in. The ongoing work. Don’t let anyone tell you any different. Just because it’s tricky though, doesn’t mean you can’t do it, or it isn’t worth it.

You my stubborn brat, are more than capable!

After you have cultivated the ability to recognize thought patterns and found your reset opportunities, the reframe work comes in to play. This is a muscle that is widely and massively under-developed in most people.

But, it is beautiful in its simplicity. 
You get to choose your perspective right now – so which one best serves you? Is it perhaps the more favourable story of the driver cutting you off, instead of the one that leads to anger?

Is it perhaps, that somehow, the pain you are experiencing is a gift, and you have the opportunity to extract some beautiful experiences and understanding from what you are going through?

You have permission to try things on. Experiment. There are no wrong answers. You get to decide the meaning you are placing on things, and through this, how events in your life will impact you. Often, it is helpful to work on this muscle outside of the heated moment. This is where things like affirmations can be helpful – and no, they don’t have to be absurd or fluffy. It’s just setting your intentions.

You get to practice. You get to play.

You get to learn to dance with the pain and frustrations that we all experience – 
And you get to learn to create art out of it.

Don’t worry if it doesn’t seem easy right now. It probably won’t be. Just take some time to enjoy the possibility. 

Stay tuned for part 3, where we’ll explore some of this in more depth, and start creating an action plan!

Let me know if this was helpful and how you are going to apply in the comments below 💙

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Mindfulness Isn’t Bullsh!t – It’s Worth It

Your approach to mindfulness might be.

Most of us will not ascend to new plains of consciousness via mindfulness. We will not become superior, enlightened monks after one sitting meditation. Perhaps movies and television are to blame but mention it to many of my cynical and skeptical friends (I’m raising my hand here too), and you can nearly hear the involuntary eye-roll when the subject comes up. Not every form of meditation requires extended sits with fingers held in funny shapes while chanting out ohm (which is called a mantra and comes from the transcendental practice by the way).

Listen, all my beautiful negative nellies, if you don’t think it will work, it won’t. If you think it’s all new-age hype – it will be. That’s part of the point here. We are creating our realities one thought at a time, and become convinced our thoughts are the only reality when we don’t stop and observe.

There are dozens of forms of meditation, some more studied than others.

There are two primary types though – focused attention meditation and open monitoring meditation. Focused attention meditation is just like it sounds, you focus your attention on a sound or a sensation, like the breath. As time passes, your attention invariably wanders, and you gently bring it back to the sensation of the breath. Open monitoring meditation is more a practice of cultivating awareness of your thinking. Holding all the non-judgment one can muster, you step back into the role of observer of your thoughts, rather than actively experiencing this. Both can be done in guided and non-guided formats.

We tend to overcomplicate it though, so here’s a lovely example of focused attention, using the breath.

Meditation in 3 steps
Credit: MindfulAmbition

Each has its purpose and benefits, and often are even better when practiced together. There are some great apps to use on your phone to help guide you, especially helpful when getting started. Personally, I use Calm; I find Tamara Levitt’s voice to be particularly soothing. There’s also Headspace and a whole host of others out there; there’s bound to be something just right for you if you want to try some guided meditations.  (I’m not affiliated with either, to be clear I just happen to find them helpful).

Historically some of the research has shown varied results, but since they began evaluating and conducting MRI studies, the methods used in the studies and the results show something much more consistent.

“… meditation practice has been found to promote well-being by fostering cognitive and emotional functioning []. Indeed, the positive effects achieved during the training sessions were generalized to everyday life, enhancing both cognitive (i.e., memory, attention, problem-solving, and executive functions) and emotional (i.e., prosocial behavior) functioning in expert meditators. ” – The Meditative Mind: A Comprehensive Meta-Analysis of MRI Studies

Meditation is only part of the equation.

It’s not a one-and-done effort.

Before I run too far down the road of the different types and all the joys of semantical definitions, it seems necessary to point out – mindfulness doesn’t require meditation. These terms are used interchangeably, and well, I object. You don’t need to have a meditation practice to practice mindfulness. It certainly helps, and assists in developing the muscle faster. Meditation will make mindfulness come more naturally.  But sweet baby Jesus, you can be mindful without meditation.

Arguably, you can cultivate a bit of mindfulness by having a particularly inquisitive friend around. You know, the ones who are quick to ask, “why do you think that,” “why do you seem tense right now, “what does it mean that you are feeling that way.”  those beautiful souls that haven’t lost the child-like wonder of why’s and what if’s. Probably not the best approach, but outsourcing, to begin with, is still better than nothing.

Mindfulness-in-hindsight is even a fantastic place to start (think I could coin the term?). Taking a few minutes at the end of the day to reflect and check in with what you were feeling and why you reacted in the ways that you did, can still have a significant impact. Here likely lies the power of journaling.  It’s a means of being mindful of your day, taking stock of your actions and mere reflection.

Or there are more immediate approaches. Like when you catch yourself berating your actions, then taking a step back and trying to observe your thoughts, rather than getting swept away by them. For those who experience chronic pain, the same exercise has been shown to have a meaningful effect.

The benefits of meditation are real.

I love my physiotherapist. She pushes me in that kind of gentle way that makes you want to put in the extra effort to make her proud. She also will do everything she can to find ways to empower you to heal. Directly at the intersection of cognitive behavioral therapy and meditation and mindfulness, she offers up exercises to me to compliment the physical movements.  Always, this comes with a reminder that the techniques are science-based, and there is sufficient proof to indicate not only that it works but is worth the effort. She’s quick to remind my eyes they don’t need to roll; I simply need to try with an open mind.

Damn if she isn’t right.
Mindfulness and meditation are how I manage to cope with multiple chronic pain conditions without medication.

But in our instant gratification world, we want the fix, and we want it now, ideally for free and with as little effort as possible. The first time we run through a mindfulness exercise or meditation practice, we seem to expect that there will be profound benefits right away. Generally, we are met with something that feels foreign, perhaps a bit uncomfortable — and rapidly conclude there is no benefit to the exercise. This thinking is completely parallel to the idea that if we make one trip to the gym and make one awkward attempt to lift weights that we’ll leave the building looking like Schwarzenegger. Patently absurd, right?

It’s almost as if we think our mental and physical well being isn’t worthy of putting in a little work.

Since mind-wandering is typically associated with being less happy, ruminating, and worrying about the past and future, it’s the goal for many people to dial it down. Several studies have shown that meditation, through its quieting effect on the DMN, appears to do just this. And even when the mind does start to wander, because of the new connections that form, meditators are better at snapping back out of it. – 7 Ways Meditation Can Actually Change The Brain

The thing is, over time the effects are just as observable as Arnold’s dedication to his workouts, both inward and outward. It’s a slow and gradual improvement. Conventional wisdom says that it takes 12 weeks to see results from a workout routine.  Well, I have some awesome news for you…

Studies show that in 8 weeks, there is a measurable impact from meditation.

There’s even evidence suggesting that we can produce changes in our grey matter.

MRI scans show that after an eight-week course of mindfulness practice, the brain’s “fight or flight” center, the amygdala, appears to shrink. This primal region of the brain, associated with fear and emotion, is involved in the initiation of the body’s response to stress.

“I’m definitely not saying mindfulness can cure HIV or prevent heart disease. But we do see a reduction in biomarkers of stress and inflammation. Markers like C-reactive proteins, interleukin 6 and cortisol – all of which are associated with disease.”

Scientific American

I mentioned in another post that mindfulness and meditation are one of the tools I keep handy for coping with pain. It has seriously made a massive impact on my ability to cope, and hell, my ability to smile on a daily basis. Really, the results are noticeable internally and externally. It only took about two weeks of a consistent 15 minutes in the morning practice before co-workers and friends began commenting things like, “you’re so much more alive.” Seems silly, and it’s definitely anecdotal evidence.

You have nothing to lose by trying.

Most frustrating of all is the way we deny ourselves the opportunity to experience the benefits. Caught up in stereotypes, or conviction that it’s all bullshit, we brush off the potential behind something that is:

  1. Free.
  2. Portable.
  3. Accessible.
  4. Simple to practice.

I’ve mentioned it to a few friends who commented on the noticeable differences in me and asking for help themselves, suggesting maybe they try checking it out. The suggestions are met with bobbing heads and shrugs and, “yeah….maybe’s.” I love them all the same, but darn if I didn’t wish they’d just try it. Tip of the hat to the friend who did respond with a, “yeah I tried it once, but it didn’t work for me.”

It’s the expectations with which we enter into the attempt, you see. If more of the conversation around all of this focused more on the practical aspects like, it takes a couple of days (minimum), it’s uncomfortable at first – perhaps people would be giving it a better go. Really, what is there to lose in having a bit more presence in your life, a bit more perspective, a bit more peace, a dash more happiness… just a little more calm readily accessible for you?  We could stop setting ourselves up for failure with the expectation of finding Nirvana in the first 20 minutes, and perhaps get a little farther.

“I’m too busy.” “I don’t have time.”

Yeah, I tell myself that too, then spend 20 minutes mindlessly swiping along my Facebook feed. I’ll call bullshit on both of us.

What if you could gain even a little empowerment through mindfulness practice?

One of the most notable side effects of six plus months of (admittedly inconsistent) practice has been feeling more in control of myself. Not in any sort of forced way, more fluid and natural. It’s a very empowering feeling to be observing yourself thinking and reacting in the present moment, bringing more of a state of flow to all the little actions and interactions in the day. To be in a state of acceptance more and more. What a pleasant thing to experience!

Worth a shot, no? If you are of the skeptical mind, I highly recommend checking out some of the studies linked to in this article. If only to set yourself up for better success and understanding when you do decide to bring a little more mindfulness to your day.

Image result for mindfulness isn't bullshit
#lifegoals

I confess it’s been a couple of weeks since I sat for a morning meditation session – and I’ve been noticeably crankier and more susceptible to the inputs of the day. A 1300 word call-to-action to return to what I know works. Best heed the call.

Why don’t you get outta here and give it a try too? I’ll see you in a week, feeling a little more observant and at peace.

88 Affirmations For Skeptics and Cynics

Affirmations don’t have to be fluffy.

If you are just here for the pictures (don’t worry, no one is judging) scroll on down to the bottom. I’ve put all the affirmations in their large original sizes, just click and the gallery will open them up, and you can save the ones you like.

In all of the tools that I have used throughout my life, affirmations have been one of the most useful. There is a little problem, though —  I’m a bit of a cynic and skeptic, and I have a matter-of-fact mind when it comes to my state and the world around me. There are a lot of great and fascinating resources for affirmations out there – but I find nearly all of them use language that is far too fluffy for me.  I can’t take them seriously, or convince myself that I believe the statements – and this makes them completely ineffective.

I’m a sucker for science-based tools and resources; with a little supportive truth, I’m willing to try just about anything. Meditation and mindfulness, awesome, I’m in – there’s proof out the wazu!  Homeopathy? Not my jam. Do I sometimes carry around stones and crystals? Yup – but I’m using them as anchors to thoughts and feelings I wish to amplify – not because I believe the frequency at which they vibrate affects me at a cellular level.  Ouf, now that’s cleared up, let’s dive into how to leverage positive thought 🌱

We are all using affirmations anyway.

Whether you are deliberately choosing statements to set your intentions or not – your self-talk does affect how you interpret the world around you. Maybe you have a cranky old man (you know, the one shaking his broom at the neighborhood kids from his front porch) style of voice that, criticizes your every move. Maybe you have a maniacal chipmunk voice encouraging you to dart around. Maybe.  I don’t know you.

But I do know you have an inner narrator.

Many of the narrator’s default phrases are not the most useful. The adage, “you are your own worst critic,” is entirely accurate. For the most part, left to its own devices, the narrator will use neutral-to-negative language to set up your expectations towards interactions, events and your performance. And sometimes that’s ok; channeled well it can work as great nudges to push your performance further.  But we don’t give enough credit to radical acts of self-love, and the importance of our self-talk.

So if you are a tinge jaded; if you are a dash cynical or wholeheartedly skeptical, forget a bit of what you think you know about affirmations – they aren’t strictly new-age fluff. Put on your fanciest reasoning cap, and ponder along with me here.

Affirmations as a tool in psychology.

Positive affirmations are used in many areas of psychology, mindfulness and other therapeutic practices because they are hugely useful when we approach them correctly. There have been some interesting studies done that show people who wrote self-affirming statements, or completed activities that affirmed their self-integrity were less defensive and more accepting of information that was potentially threatening. Put another way, those who took a few minutes to place some attention and intention around their worth and values, were able to withstand their values and self-worth being challenged with more grace.

Many moons ago, my pain therapist introduced me to cognitive behavioral therapy; affirmations were an integral part of re-wiring the parts of my mind that were coping with the pain. To this day, it’s still one of the most useful tools that I have. One of the exercises would look something like recognizing that I was tensing against the pain,  visualizing a stop sign, and repeating a statement like, “I am safe, I accept the pain.”  The goal was to redirect the freight train that barreled along fighting the pain signals and guide it to a more useful path.

Our thinking and self-talk are learned behaviors.

We can learn to modify our behavior. Humans are pattern recognition machines, and we are delightfully privileged to be able to alter the patterns that we are searching for. One way to think of affirmations is to set ourselves up for positive pattern recognition intentionally. Instead of starting a day convinced it’s going to turn to shit, our partner or boss are going to yell at us – and then continuing through the day looking for inputs and signals that confirm that pattern search; we could try looking for a different pattern.

Our minds are rife with cognitive distortions, but we also have incredible power over this!  I highly recommend reading about the distortions here and examining if there are any you may fall prey to. If so, read through the list again and see if you can picture how practicing some positive, present tense statements might have an impact.

There is a lot of power in a few positive thoughts. For the jaded cranky few though, I laugh trying to picture them eagerly buying into it as they chant to themselves “I embody love and light.” It’s just a bit…much.  There’s a lot of benefit to the sentiment, though! Personally, I have to reign them in a bit, to something that I feel I can say with conviction.

Our reality really is formed by our thoughts.

A few keys to get started.

  • Affirmations are most effective when used in the first person, present tense, with an authoritative spin. Think “I will recover” versus “Anyone can recover.” The nuances are important.
  • Try to avoid negative words, instead, frame everything in a positive light.
  • They work best when approached as statements of definitive truth. (sometimes this is the hardest part, as when we first begin, we are effectively trying to convince ourselves of something.)
  • If the definitive statement feels like an outright lie, don’t force it, walk it back. – “I love my body,” might simply be untrue, so maybe, “I am learning to love my body,” is the right version for now. Eventually, you’ll be able to work it until the definitive is true. There’s a good breakdown of the benefits of this approach in this post my MindValley
  • You’ll need to choose just one or two to start and repeat them often. For a few minutes in the morning, again in the afternoon, and just before you go to bed at night. There is no such thing as too often. Try different times, different places, out loud, on paper, with a smile, when you are frowning. Most importantly, speak them as soon as you become aware you are hopping on a hamster wheel of defeating self-talk.
  • Take this list as something to brainstorm with. Customizing the affirmations and making them your own will only make them better!

Don’t forget – practice makes perfect. It is better to try committing to using them for at least two weeks, this way you’ll really be able to tell how it’s working for you.  Try not to expect results right away!

Hope you enjoy!  🙏

  • Likely Tale Daily Affirmations - I can handle what comes my way.
  • Likely Tale Daily Affirmations - I am ok just as I am
  • Likely Tale Daily Affirmations - I am creating space for myself
  • Likely Tale Daily Affirmations - I am worthy of love
  • Likely Tale Daily Affirmations - I am resilient
  • Likely Tale Daily Affirmations - I am adaptable
  • Likely Tale Daily Affirmations - I trust good things are coming
  • Likely Tale Daily Affirmations - I allow myself seasons
  • Likely Tale Daily Affirmations - I foster curiosity
  • Likely Tale Daily Affirmations - I grow through challenge
  • Likely Tale Daily Affirmations - I am mindful
  • Likely Tale Daily Affirmations - I deserve my desires
  • Likely Tale Daily Affirmations - I am open to new solutions
  • Likely Tale Daily Affirmations - I live in the present
  • Likely Tale Daily Affirmations - I am moving forward
  • Likely Tale Daily Affirmations - I am comfortable alone
  • Likely Tale Daily Affirmations - I am calm
  • Likely Tale Daily Affirmations - I am making progress
  • Likely Tale Daily Affirmations - I am able
  • Likely Tale Daily Affirmations - I am wiling
  • Likely Tale Daily Affirmations - I am empowered
  • Likely Tale Daily Affirmations - I find joy in all things
  • Likely Tale Daily Affirmations - I am overflowing with joy
  • Likely Tale Daily Affirmations - I can face my fears
  • Likely Tale Daily Affirmations - I deserve my dreams
  • Likely Tale Daily Affirmations - I am full of energy
  • Likely Tale Daily Affirmations - I am strong
  • Likely Tale Daily Affirmations - I am carving my path
  • Likely Tale Daily Affirmations - I know my power
  • Likely Tale Daily Affirmations - I am a warrior
  • Likely Tale Daily Affirmations - I have power over my mind
  • Likely Tale Daily Affirmations - I am lucky
  • Likely Tale Daily Affirmations - I radiate change
  • Likely Tale Daily Affirmations - I radiate love
  • Likely Tale Daily Affirmations - I am valued
  • Likely Tale Daily Affirmations - I choose to be happy
  • Likely Tale Daily Affirmations - I am focused and persistent
  • Likely Tale Daily Affirmations - I am creating the life I desire
  • Likely Tale Daily Affirmations - I am worthy
  • Likely Tale Daily Affirmations - I am confident
  • Likely Tale Daily Affirmations - I am free of worry
  • Likely Tale Daily Affirmations - I am always improving
  • Likely Tale Daily Affirmations - I am compassionate with myself
  • Likely Tale Daily Affirmations - Everything is possible
  • Likely Tale Daily Affirmations - I am strong
  • Likely Tale Daily Affirmations - I am powerful
  • Likely Tale Daily Affirmations - I am grateful
  • Likely Tale Daily Affirmations - I am healing
  • Likely Tale Daily Affirmations - I am learning
  • Likely Tale Daily Affirmations - I am enough
  • Likely Tale Daily Affirmations - I know my strengths
  • Likely Tale Daily Affirmations - I am comfortable
  • Likely Tale Daily Affirmations - I am always learning
  • Likely Tale Daily Affirmations - I am willing to stand out
  • Likely Tale Daily Affirmations - I am ok with who I am
  • Likely Tale Daily Affirmations - I am eager
  • Likely Tale Daily Affirmations - I will rebuild
  • Likely Tale Daily Affirmations - I rise
  • Likely Tale Daily Affirmations - I am happy
  • Likely Tale Daily Affirmations - I will recover
  • Likely Tale Daily Affirmations - I take no shit
  • Likely Tale Daily Affirmations - I am heard
  • Likely Tale Daily Affirmations - I am at peace
  • Likely Tale Daily Affirmations - I am what I am
  • Likely Tale Daily Affirmations - I am bigger than my mistakes
  • Likely Tale Daily Affirmations - I will
  • Likely Tale Daily Affirmations - I am kind
  • Likely Tale Daily Affirmations - I am open
  • Likely Tale Daily Affirmations - I am full of ideas
  • Likely Tale Daily Affirmations - I have a voice worth hearing
  • Likely Tale Daily Affirmations - I see value in everything
  • Likely Tale Daily Affirmations - I am interesting
  • Likely Tale Daily Affirmations - I am calm
  • Likely Tale Daily Affirmations - I am tough
  • Likely Tale Daily Affirmations - I create opportunity
  • Likely Tale Daily Affirmations - I choose to grow
  • Likely Tale Daily Affirmations - I will rise again
  • Likely Tale Daily Affirmations - I am pacing myself
  • Likely Tale Daily Affirmations - I am free
  • Likely Tale Daily Affirmations - I am comfortable alone