This particular mantra specifically fits a managerial type, business owner or anyone in charge of anything, dealing with difficulties. Adjust words and ideas to suit your situation.
- I am a strong capable person.
- I am a self-empowered woman. I am smart and resourceful.
- I am competent and confident. I handle problems with ease.
- I need not worry about what might happen, because I am confident in my ability to handle things as they come.
- I am resourceful and thoughtful. I am insightful, and practical.
- I am rational, logical, and base my decisions on sound reasoning.
- I can visualize many paths with many outcomes.
- I am confident, and decisive. My decisions are sound and well reasoned.
- Nothing rattles me.
- I am confident. I am a confident and calm person.
- I am relaxed and at peace while handling problems.
- Problems are an amusing and intriguing puzzle to solve.
- All problems have a solution. I am good at solving problems and setting things right.
- I am calm during a crisis. I am calm and clear headed even when challenged with the unknown.
- I am unruffled by difficulty. I handle all obstacles with ease and foresight.
- I am capable of streamlining projects.
- I am able to multi-task and juggle while remaining in control and at peace.
- I have energy and endurance.
- I am in charge of my emotions and reactions, no one else controls them.
- I am resourceful. I am innovative. I am forward thinking.
- I am a puzzle solver. I am a strong, competent leader.
- I have a plan for my time, and focus on the task at hand.
- I am ok not knowing the future. I’ll make the best of whatever comes.
Mantras – Quick sentences you repeat out loud until you really start to feel them. They are intentionally repetitive, with varying words that convey the same positive intent. Give yourself a devoted 10 straight minutes to one set of mantras at a time and you will notice the difference in your general outlook and response to stress triggers. Say each sentence slowly and feel the meaning. Believe and mean what you say.
This worksheet is not for isolated incidences. It is for long term situations that cause panic, like an abusive husband, crappy job, chronic illness, phobias, etc.
Are you having a fear/worry episode or a panic attack right now? If you are having a full panic attack, first practice breathing very slowly. See this wikipedia article for breathing exercises.
Let’s begin your worksheet with a few questions. Please get a pen and paper and write down your answers fully. This worksheet works best with a single isolated incident. For ongoing problems like an abusive husband or crappy job, see Dealing Worksheet:
- What exactly are you worried about or afraid of?
Describe the entire scenario, and list the possible outcomes, with your worst fear as #1. Go ahead, spill all of your “What if’s….” right here.
- Is it something that already happened?
(If no, skip to #3) Can you fix/repair or undo it to any extent?
- Tell me what YOU can do to fix it if it has already happened. If “nothing” is your answer, skip ahead to #5. Otherwise, spell it out in detail, what you will do. Number the steps and take your time.
- Can you do that right now? When can you do that? (If “now”, please complete this entire worksheet, then directly carry out your plan.)
- Is it something that might happen?
Can you prevent or control any portion of the outcome?
- Tell me what YOU can do to prevent it, or reduce the problem. If “nothing” is your answer, skip ahead to #5. Otherwise, spell it out in detail, what actions you will take. Number the steps and take your time.
- When can you carry out this/these actions? (If “now”, please complete this entire worksheet, including affirmations, then directly carry out your plan.)
- Add your actions to your calendar
(from 3.1 & 3.2 above). Remember, you won’t be better prepared for what is to come by worrying about it. You have your action plan written and will use it when the time comes. (And it probably never will.)
- Next, here are the mantras and affirmations to say aloud, no less than 10 times. Yes, aloud. Yes, 10 times.
- I am a strong, capable person. I can handle issues when they come my way.
- I will handle only the problems I can, and be at peace with my limitations.
- I am an empowered person. I am smart and resourceful. I am competent and confident. I handle problems with ease.
- I am resourceful and thoughtful. I am insightful. I am confident, and decisive.
- My decisions are sound and well reasoned. I trust myself, because I am a capable, rational person, able to conquer problems with ease.
- I am allowed to enjoy the now, without worrying about the future, because in this moment everything is ok.
- I deserve peace. I am worthy of self love. I’m entitled to contentment.
- Everything is ok, was ok and will be ok.
- I am calm, knowing that when the time comes, I will successfully and peacefully deal with any and all issues. I can now fill my head with enjoyable thoughts and go relax.
Did you repeat those 10 times? If not, keep going. By the 3rd or 4th round, you will memorize some, and when that happens, I want you to close your eyes, and focus on the meaning of the words, and really sound them in to your core. Mean them, feel them, embrace them, own them. Now say them some more. Trust me. You are worthy of this time you are spending on yourself.
When done, go about your day. Leave the action plan behind until it is needed, if it even ever is (big if). It’s ok to let it go. Let your mind off the hook. You already have everything handled that you can possibly do now. Go now. Go on, enjoy yourself. Do something fun.
If you would like interactive help and advice, please complete and submit the form found here. *NOTE: I am not a doctor, nor licensed mental health care practitioner. Any advice or help offered is just one person to another, like a friend who cares. By submitting the form, you acknowledge this and release us from any and all liability. If you need immediate help or are feeling suicidal, please call 911 right now.
As I sit and worry about the worry-du-jour, or for me, more like the worry de l’heure. (worry of the hour), I think, “what if…”. The what if question feels like an end to itself, which is clearly the worst, most terrifying possibility it can be, and the end of all of life’s happiness, and I’m certain nothing will ever be good again and that feeling permeates every part of my body until I’m ill and exhausted. Images of the worst case scenarios play out in my brain like the most macabre of short-attention-span movies. What are the chances it’s actually the “level 10” tragedy I’m certain it is? More likely it’s a non-issue, a zero. Or, maybe it’s a level 2, a minor annoyance. Could be a level 6, which is a pretty high level of suck, and will involve time and effort to get over, through, fix, mend, heal, etc., but I can and will.
Despite the odds, my mind races with endless “what if’s…” What I fail to do, is actually answer that question… What IF this thing happens? Answer the question. Well, if it does, I have to do this thing, or that thing, and possibly cry and mourn, and not to sound cold, but I will get through it. Whatever your worry is, you WILL get through it. Even if it is that most horrible, level 10 of all tragedies.
Did you ever stop to think of WHY you worry? We know from another article about loss, that it boils down to losing something, but why do we catastrophise this loss?At some place in your mind, born some time in your history, may be an underlying thought that you simply are not worthy of good things. This in itself is not the root cause, either. It goes beyond that. At some point in your life, the thought either blossomed in your mind or someone gave you the notion that you don’t deserve to have the blessings that you have. Maybe you feel it’s a punishment from a childhood mistake, or maybe you wonder if it’s karma for sins of a past life. Either way, as your friend, I’m telling you that YOU DO DESERVE GOOD THINGS IN LIFE! It’s ok to have good things, enjoy good things, and want to keep your good things. I give you permission.Right now, I want you to give yourself permission to have good things. Say this aloud:
I, (your name), am a worthy person, and deserve good things in life. I am allowed to keep them. I am grateful for all I have, and enjoy my time in this world.
You may change this mantra to suit you, but keep all words positive. Don’t use “no’s”, “not’s”, “can’ts”, etc.
It is beneficial that your brain hears and processes these words when you speak them aloud. It is not the same to say them just in your thoughts. Repeat this mantra daily or more. It will eventually sink in, and you will find that the power of the catastrophic worries and anxieties have less and less power.