How to reframe your thinking for better health

While things like getting regular exercise and drinking plenty of water can help your physical health, your thoughts and emotions also play a role in shaping your well-being.

“Mental health issues often show up as physical symptoms, such as trouble sleeping, stomach aches and fatigue. These symptoms can be signs of stress, anxiety or emotional strain,” says Kara Kirsch, an integrative medicine program coordinator at Aurora Health Care.

Follow these three strategies to manage stress and boost your emotional health:

Transform negative thoughts

You can reframe your thoughts by shifting the perspective – not the truth. You also can rewrite negative thoughts by noticing the thought, challenging it and then choosing a more helpful way to think.

“Instead of thinking that no one cares about your struggles, reframe the thought to ‘I need to ask someone for support,’” says Kirsch.

Practice mindfulness

Practicing mindfulness is another way to boost your emotional well-being. Gratitude changes your brain by lowering stress hormones and increasing dopamine and resilience. Some ways to be resilient include recognizing stress triggers, protecting your boundaries and practicing daily self-care, such as practicing mindfulness meditation.

Use positive self-talk

Positive self-talk can affect your confidence and cortisol because the brain believes what you tell it. One way to think more positively is to speak to yourself like you would speak to a loved one. Another way to practice positive self-talk is through daily affirmations.

“Choosing a daily affirmation can help set a positive tone for your day,” says Kirsch.

When selecting an affirmation, Kirsch suggests asking yourself what you need that day, like more confidence, calm, focus, gratefulness or motivation.

It also helps to keep the affirmations meaningful and believable and to phrase it in present tense as if it’s already true. If an affirmation feels too unrealistic, it may not take root.

“Your daily affirmation can be something simple like, ‘Every day, in every way, I’m getting better and better,’” suggests Kirsch.

Once you choose an affirmation, Kirsch recommends saying it aloud, writing it down and then keeping it visible throughout the day.

To combine these tips, Krisch suggests trying this grounding practice: 

• Place your hand on your heart.
• Take three deep breaths.
• Silently say your daily affirmation.
• Let other thoughts come and go or reframe any negative thoughts, if necessary.
• Practice your affirmation one to two times daily. Repetition is essential.
• Based on research, it may take 21 to 66 days to form a new habit or belief – so keep going!

If you or someone you know is exhibiting signs of emotional distress, call or text the suicide & crisis lifeline at 988.    

Find behavioral health treatment and programs near you: Illinois | Wisconsin