Mantras for keeping a positive mindset without ignoring sad emotions

Hey all!

I suspect this comes up a lot but after initially very good progress on my TMS journey am having serious setbacks after breaking my toe nearly three weeks ago.

I haven't been able to exercise like I had been and I know this is underpinning the strong emotions I've been feeling the past couple weeks

I've been pushing myself a lot work-wise (I work alone and for myself) and I have gotten way better at self-compassion/addressing the inner bully. But breaking my toe has coincided with a pause in work momentum and a drop in adrenaline resulting in feelings of burnout and a need to be 'minded'.

Not being able to on power walks/walk-runs or do yoga has my mental health in a not great place and I'm experiencing a lot of physical pain at the moment. I've been letting myself feel my feelings as much as possible and practicing self-care in terms of going to the spa etc. but I also really need to get myself to a more positive mind space as I'm feeling quite isolated at the moment.

I'm single and live alone and though I have a lot of friends nobody was around this past weekend so I did the easiest thing and coped by eating/drinking/instagram cause the feelings of loneliness were too overwhelming. And of course am totally beating myself up about that!

I did end up seeing some friends yesterday and talked about it which was good and then ended up having a bath in my friends house (I have no bath which is something I need to remedy).. so went to bed feeling a bit better. But getting going with a positive outlook on the day is something I really need to do but obviously I don't want to be masking the other emotions I need to feel.

So any advice in terms of mantras or exercises to kick start the day with some positivity would be great.

Many thanks!

 

Setbacks are normal and expected part of the process. There is no cure for being human so sometimes we get pains. I'm glad to hear you are better at the self-compassion - that is the area that can be severely lacking for lots of us (it is an area which I am still working on myself).

Sometimes when our feelings are too overwhelming we need distractions. I remember a meditation teacher making it very clear that we open to what we can but it is wise to know the limits of our strength. I often flip between extremes, repression or overtly trying to feeling everything, so I find this advice helpful for when I've distracted myself and am in beat up mode. It takes the sting out of the inner bully.

As for exercises to bring positivity back:

• Visualisations are really powerful to shift into positivity and work well in the morning time. These can be a safe place, doing something you love, envisioning future success etc. -> the key here is that the intention behind these is joy rather than more mindbody work. There are 4 components to visualisation: positive and true words, connecting in the senses, connecting to positive emotions, and rich mental imagery
• Great affirmations that I like (key is that they feel true): I am already healed, I am safe, I am at peace, I can give myself compassion today etc. - smile, take a breath, and say a few of these each morning
• Smiling practice -> smiling releases chemicals in our brains and brings us positivity - try out gently smiling when you wake up, feel the breath, and then start the day
• Music -> truly listening to our favourite music brings so much joy - follow the rhythm, dance even if that is moving your arms, and let yourself enjoy it.

Key to all of these is acknowledging that you are feeling something but out of joy doing something to gently shift your state.

 

I use the voo technique to focus on the breath and stimulate the vagus nerve. It's very relaxing:

https://www.youtube.com/shorts/vNjeCN69cRk

 

Hi. Welcome.

Daily:
- fresh air, pending time outside;
- breathing exercises;
- exposure to sun in the morning;
- grounding/touching the soil/ground with your bare feet or hands;
- exercising/working out in your mind. You use the mind to imagine that you exercise;
- watching comedies;
- listening to music;
- reading good, meaningful books, interesting books;
- working on your hobbies;
- having a healthy fresh clean nutritional diet;
- less/no sugar or alcohol. It doesn't help to be honest...
- staying away from dramas, vulgarity, or sad depressed people. Spending time with fun happy people...if you can.

I hope these will help. Take care.