The Revolution of Health Through Mind Shift

In last week's newsletter, I talked about postpartum care and diabetes management. Today, I'd like to explore how stress management and mental health impact our physical well-being.

Caught in Perfectionism and Time Pressure

Lately, I've been feeling like there's never enough time. I need to care for my children and our health, regularly write for my blog and newsletter, and keep up with household chores. During these times, my perfectionist tendencies can drag my body and mind to their limits.

The list of tasks grows while the day remains short. Living with the pressure to reduce sleep and do more makes each day a struggle, and the constant feeling that I need to try harder leaves me exhausted.

An Unexpected Insight: "Stop Trying So Hard"

Today, while doing dishes and listening to a lecture, I happened upon a talk by Beom-gu Kang, author of "The Paradox of Wealth." Though I've been exposed to many self-help materials and wasn't expecting much, the author's words surprised me:

"Stop making an effort. Stop trying. Don't reduce your sleep, wake up early, read books, and live so diligently. People who work too hard remain poor."

For someone who strives to wake up early and read in every spare moment, this perspective was refreshingly shocking.

The Power of Present Tense Goals and Self-Affirmation

"Think of your goals in the present tense, not the future tense. Make your brain believe you've already achieved your dreams. The brain cannot distinguish between reality and imagination—it assumes what you repeatedly tell yourself is real and attracts behaviors and opportunities accordingly."

The author claims he overcame an incurable disease through self-belief. Can this be medically proven? There's research suggesting this isn't just self-help theory.

Scientific Evidence for Self-Affirmation

A study by Falk et al. (2015) explored how self-affirmation influences brain activity and behavior change in response to health messages. Using fMRI scans, researchers found that individuals who engaged in self-affirmation before receiving health advice showed increased activity in the ventromedial prefrontal cortex (VMPFC)—a brain region linked to self-relevance and positive valuation. Those who exhibited this neural response were more likely to adopt healthier behaviors, such as reducing sedentary time. The study suggests that self-affirmation helps people internalize health messages by reducing defensiveness, making them more open to change. These findings highlight the potential of self-affirmation as a psychological tool to enhance motivation and improve health outcomes.

The Connection Between Diabetes Management and Positive Mindset

Stress directly affects blood sugar management. When the stress hormone cortisol increases, insulin resistance rises, potentially elevating blood sugar levels.

Self-affirmation can be an effective tool for managing this stress. For example, repeating the positive affirmation "My body is balancing blood sugar effectively" can reduce stress responses and increase the likelihood of choosing healthier eating and exercise habits.

Daily Self-Affirmation Examples to Practice

Take a moment in front of the mirror or during your day to repeat these positive affirmations:

1. "I have overcome illness."

2. "My body is in perfect balance."

3. "My blood sugar levels are normal and stable."

4. "My cells are vibrant and healthy."

5. "I experience abundant energy every day."

When practicing these affirmations, it's important to speak in the present tense and imagine these statements as already true.

Living Beyond Self-Doubt

We doubt ourselves daily. Can I do this? Is there really hope at the end of this path? Can I overcome this disease? Can I succeed? The author suggests that all humans possess infinite inherent potential.

Perhaps we're living lives that lead us to unhappiness through constant self-doubt? What if we changed our brains and our reality?

The Connection Between Physical and Mental Health

Everyone knows physical and mental health are inseparably connected. Starting today, what if we moved beyond our negative, worried mindsets to believe in ourselves more—to truly believe we've already succeeded?

What self-affirmations do you use to start your day? If you have stress management techniques that work for you, please share them in the comments. I hope we can create healthy lives together by sharing our wisdom.

I wish your day becomes healthier today.

With love,

Autumn

DISCLAIMER: This article is based on personal experiences and is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this newsletter.

Reference:

Falk, E. B., O’Donnell, M. B., Cascio, C. N., Tinney, F., Kang, Y., Lieberman, M. D., Taylor, S. E., An, L., Resnicow, K., & Strecher, V. J. (2015). Self-affirmation alters the brain’s response to health messages and subsequent behavior change. Proceedings of the National Academy of Sciences, 112(7), 1977–1982. https://doi.org/10.1073/pnas.1500247112