I often highlight that lipedema impacts so much more than our physical health. Lipedema has a significant impact on our emotional and mental health. I strongly believe that our emotional health has a strong impact on our physical health and symptoms. I've been thinking about how self-affirmations can support us on our lipedema journey. What I've learned is that there is research to support the use of self-affirmations.
Understanding Self-Affirmation Theory
Self-affirmation theory, developed by Claude Steele in 1988, suggests that individuals are driven to maintain their self-integrity. This means that we want to see ourselves in a positive light. We want to see ourselves as good people, capable of controlling our lives. We want others to see us in that way as well.
When our self-integrity is threatened, self-affirmations can reinforce our core values and self-worth, helping us cope with these challenges.
Psychological Benefits of Self-Affirmations
Stress Reduction Research by David Creswell at Carnegie Mellon University has shown that self-affirmations can reduce stress and its negative impacts. This is especially relevant for those living with lipedema, as chronic stress can exacerbate symptoms. By practicing self-affirmations, you can lower cortisol levels, the hormone associated with stress, and improve your overall well-being.
Improved Health Behaviors Self-affirmations can promote healthier behaviors, such as increased physical activity and better eating habits. This is particularly beneficial for managing lipedema, as staying active and incorporating nutrition for our specific needs are crucial for symptom management. Engaging in self-affirmation exercises can motivate you to take better care of your body.
Neurological Insights
Myresearch has taught me that self-affirmations activate brain regions associated with positive valuation and self-processing, such as the ventromedial prefrontal cortex (VMPFC). This activation enhances the brain's reward system, making it easier to adopt and maintain positive behaviors. For those with lipedema, this means that regular self-affirmations can make healthy choices feel more rewarding and sustainable.
Practical Applications for Lipedema Management
Daily Practice Incorporating self-affirmations into your daily routine can maximize their benefits. This might include writing about your core values, keeping a gratitude journal, or engaging in mindfulness practices. Specific, authentic affirmations that align with your true values are more effective than generic positive statements.
Virtual Affirmations Utilizing mobile apps or text messages to receive daily affirmations can significantly improve self-esteem and well-being. This technological approach can provide regular, positive reinforcement, helping you stay motivated and focused on your self-care routines.
Creating Personalized Affirmations
Creating affirmations that resonate deeply with your personal goals and beliefs involves a few key steps:
Identify Your Core Values Reflect on what matters most to you. Consider times when you felt happiest, proudest, or most fulfilled. These moments often highlight your core values.
List Your Values Examples of personal values might include integrity, compassion, creativity, independence, and well-being. This list will serve as the foundation for your affirmations.
There are a couple of ways you can figure out your values. MindTools discusses a great process you can follow to determine your values. Also, I found a free Personal Values Assessment that you can take to get a list of your top values. I took it when writing this blog, and my results were: Peace (calm, freedom from conflict); Financial Stability (stable income; financial freedom); Appreciation (recognition of value or worth); Compassion (empathy; sympathy); Competence (capability, expertise, skill). I would agree that these are all top values for me.
Identify Negative Thoughts and Beliefs
Pay attention to any patterns of negative self-talk. Counteract these with specific, positive affirmations. Examples of negative self-talk that I’ve personally experienced are:
“Nobody cares what you have to say.”
“You look so unattractive, and there’s nothing you can do about it.”
“You could disappear and nobody would notice.”
Craft Your Affirmations
Use positive language, be specific about what you want to achieve, and frame them in the present tense. Make them personal and incorporate emotions to enhance their power. Ensure they are believable and achievable.
For example, I can turn the above negative self-talk into the following affirmations:
“I express myself confidently, knowing my words have an impact.”
"I am proud of who I am and how I look, and I radiate positivity and charm."
"I am seen, heard, and cherished by those around me."
Evaluate and Refine
Regularly revisit and adjust your affirmations to keep them relevant and effective as your goals evolve.
Examples of Personalized Affirmations
Integrity: “I always act with integrity and honesty.”
Compassion: “I am compassionate and kind to myself and others.”
Well-being: “I prioritize my health and well-being every day.”
Incorporating Affirmations into Your Daily Routine
Morning Routine: Start your day with affirmations in front of a mirror.
Affirmation Cards: Place written affirmations where you’ll see them often.
Journaling: Write down affirmations daily and reflect on their meaning.
Meditation: Use affirmations as a mantra during meditation.
Technology Reminders: Set reminders on your phone or computer.
Bedtime Routine: End your day with affirmations that promote relaxation and self-compassion.
I love writing my affirmation at the bottom of the page each morning when I finish journaling. I also say them out loud to myself several times after I write them down. I’ve never tried them at bedtime, but what a nice way to end the day by repeating affirmations to yourself as you fall asleep. I’ve also heard of connecting your affirmations to certain habits, for example repeating them to yourself in the morning when you brush your teeth, or at night when you're washing your face before bed.
If you’re struggling to come up with an affirmation that resonates with you, you may find one in this list that you like:
1.“I am more than my condition. I am strong, beautiful, and capable.”
2. “I embrace my body as it is, appreciating all it does for me.”
3. “I am worthy of love, care, and respect, exactly as I am.”
4. “My journey with lipedema does not define my worth or my future.”
5. “I choose to focus on my strengths and achievements, not my limitations.”
6. “Every small step I take towards self-care is a victory worth celebrating.
7. “I will not let lipedema hold me back. I am determined to live my best life.”
8. “I am learning to listen to my body and give it the love and attention it needs.”
9. “I have the power to choose positivity and resilience, even on tough days.”
10. “I am surrounded by a supportive community that understands and uplifts me."
11. “I am patient with myself as I navigate this journey, knowing that progress takes time.”
12. “I honor my feelings and give myself permission to rest when I need it.”
13. “I am grateful for the strength and courage that lipedema has helped me discover within myself.”
14. “I will continue to educate myself and others about lipedema, spreading awareness and understanding.”
15. “My self-worth is not defined by others’ perceptions but by my own inner strength and confidence.”
16. “I am an advocate for my health and well-being, and I deserve the best care possible.”
17. “I trust in my ability to handle whatever challenges come my way.”
18. “I will move with grace and love, treating my body with the kindness it deserves.”
19. “Every day, I am growing stronger, more resilient, and more accepting of myself.”
By adding self-affirmations into your daily life, you can reinforce your core values, boost your self-worth, and manage lipedema more effectively. Regular practice and alignment with personal values are key to harnessing the full power of self-affirmations, leading to a more positive and empowered life.
Have you used affirmations or are you going to give it a try?
I’ve decided to call this month May of Tranquility in the Facebook group. Why? Well, stress is something none of us can escape. It’s a part of life, and we go through seasons of life when the stress is so heavy. The reason that I continue to focus on managing stress and calming our nervous systems is because it can have a dramatic impact on our physical health. I believe strongly that managing our mental and emotional health needs to be part of a larger approach to managing our physical health. It's not just about feeling overwhelmed; it's about how our body reacts to these pressures and how this reaction can affect conditions like lipedema. Let’s look at how stress impacts our nervous system and what we can do to manage it better.
The Stress Response:
Stress can trigger several responses and changes in our bodies, orchestrated through what scientists call the neuroendocrine system. This system can help us handle challenges by kicking our body into 'fight or flight' mode. However, when stress becomes constant, it stops being helpful. Chronic stress can lead to a state where our body’s stress response doesn't fully switch off, causing prolonged inflammation and adversely affecting our health—this is particularly concerning for those of us managing lipedema. We should always be mindful of the impact inflammation is having on us.
The Science of Stress and Lipedema:
Research has shown that stress hormones play a role in regulating our body’s response to stress (Mariotti, 2015). When overstimulated, this system can lead to increased inflammation, which might exacerbate lipedema symptoms.
How Chronic Stress Reshapes Our Brain:
Chronic stress can change our brains. Studies have observed shrinkage in areas of the brain like the prefrontal cortex and limbic system, regions crucial for emotion and memory (Mariotti, 2015). These changes can affect our mood, memory, and even the way we interact with others—making it harder to cope with the emotional challenges of living with lipedema.
So, how do we combat this? Here are some strategies:
Mindfulness and Meditation: Engaging in mindfulness can help calm our nervous system and bring it back to balance.
Physical Activity: Gentle exercises, especially those you enjoy, can significantly modulate stress responses and improve your mood.
Community Support: Never underestimate the power of a supportive community. Sharing and connecting can make our challenges more manageable.
A Call to Action - Embrace Tranquility:
This month, I encourage each of you to join me in focusing on reducing stress by engaging in activities and practices that bring us joy, peace, fun, and relaxation. How do you manage stress? Please comment and share what works for you!
