A morning addition to sharpen your focus and soothe your spirit: affirmations and acupressure
Reading time: 2 min 46 sec Speaking time: 5 min 20 sec
Have you ever woken up in the morning and felt anxious or scattered? Many of us do, and as a way to cope, some of us reach for our phones, others jump into auto-pilot, and a third group of us keep pressing that snooze button until we make ourselves late.
This behaviour is not uncommon, and there is help at hand*: here is a simple habit that could give you some space to centre yourself, set an intention for the hours ahead, and boost your mood and focus for the day in front of you. Welcome to the powerful combination of morning affirmations and acupressure. Let's talk about each of them and how to combine them.
The Science of Positive Self-Talk:
Have you heard about positive affirmations? If you haven't, the idea can seem awkward, but these statements are more than just feel-good mantras. Research suggests they can actually rewire your brain [1]. Positive self-talk has been shown to improve emotional self-regulation by increasing mental well-being and fostering a non-judgmental state of mind [2]. This can boost confidence, reduce stress, and give us a more optimistic outlook.
What We Know About Acupressure:
Acupressure, a cornerstone of Traditional Chinese Medicine, involves applying pressure to specific points on the body. By choosing which points to stimulate, we can influence our emotional well-being. Studies have shown acupressure to be effective in managing stress, fatigue and anxiety [3,4,5,6,7].
Combining them into a Quick and Effective Morning Ritual:
Find Your Focus
Choose an affirmation that resonates with your goals for the day and that you're willing to keep up for a couple of weeks. The idea is that choosing the same affirmation for the next 14 days will strengthen new neural pathways in the brain. It could be something like "I am calm and focused," or "I am kind to myself and others", or anything that calls to you.
Set the Stage
Sit comfortably in a quiet space. Take a few deep breaths to centre yourself.
Acupressure Power-Up
While repeating your affirmation, gently press on any of the acupressure points below. You can alternate between them each day, stick to the most comfortable ones, or combine them in the same session. Apply a circular motion using firm pressure for a count of 200 circles (this goes faster than you think!).
Inner Gate (ST36) and Three Yin Intersection (SP6)
Inner Gate (ST36) is four finger-widths below your kneecap, on the outer shinbone (outer side of the leg). Sit down and bend one leg at the knee to find it more easily. Inner Gate stimulates energy and reduces fatigue.
Three Yin Intersection (SP6) can be found four finger-widths above your anklebone, on the inner side of your leg. It supports emotional well-being and reduces stress.
Third Eye (Yintang)
Between your eyebrows. It promotes calmness and clarity of mind.
Spirit Gate (HT-7)
The Spirit Gate (Heart 7) acupuncture point is located on your wrist, on the palm side. Here's how to find it yourself:
Flip your hand over, palm facing you.
Find the crease on your wrist where your hand bends.
Look for the pinky finger side of your wrist crease. You'll feel a small tendon there.
Right next to that tendon, there's a little hollow area on the thumb side. That's Spirit Gate!
Remember
Consistency is key. Change feels hard because familiar habits feel safe, and our brain is always looking to choose the safest option. Even breaking away from a habit you know is not serving you can make you uncomfortable. If you decide to give this 5-minute habit a go, stick to it for the next 14 days. There will be days when your dopamine reward system will pull you to reach for your phone or get back to sleep. If you notice this, be gentle with yourself and remind your brain that saying your positive affirmation will only take 5 minutes. You can look at that phone or hit that snooze button as soon as you're done with your new morning habit. You may surprise yourself by finding that once you've engaged with your acupressure and your positive affirmation, the urge has passed :)
*If you're experiencing mental health symptoms that are disturbing, or impacting your day-to-day activities, please reach out to a qualified professional or contact some wonderful charities such as Mind or The Mental Health Foundation for more information and resources.