Speak Your Way to a Better Reality
….a personal experience of doubt after physical injuries, a shoulder injury and an arthritic ankle, that impacted my confidence and my ability to swim and run. .
The silence in the pool felt deafening. For as long as I could remember, the rhythmic pull of the water and the powerful push off the wall had been my solace. It was where I went to untangle my thoughts, to quiet the noise of the day, and to feel a sense of effortless strength. Then came the unexpected fall resulting in a fracture and multiple surgeries to my shoulder—a small incident that grew into a sharp protest, silencing my strokes altogether…..
Running was the other half of my ( sanity) routine, the jolt of pavement under my feet that grounded me.
That’s what I used to rely on to clear my head and feel the burn of a good workout. But my ankle, once a dependable pivot, has become a source of constant, throbbing pain, an arthritic protest thats made every step a reminder of what I’d lost.
In my late fifties, the person I saw in the mirror started to feel like a stranger.
The fit, strong body I had worked so hard to maintain was suddenly failing me.
The loss of these activities wasn’t just about physical fitness; it was about the loss of who I was.
My confidence plummeted. The go-to stress relievers I’d always relied on were gone, replaced by a constant hum of frustration and worry. The sense of calm and control I found in movement was replaced with a feeling of being adrift, powerless. The activities I once used to socialize with my like minded active friends and family were no longer part of my routine…
The mental toll was just as heavy as the physical one, a huge, unwanted shift that left me doubting my ability to overcome. It was a profound and unsettling experience,
…a journey from feeling powerful to feeling fragile. The internal chatter was immense…
Have you ever stopped to think about the conversations you have with yourself?
I found a way to turn things around by shifting my perspective and focusing on what I could do. Instead of dwelling on what was lost, and embraced a new path, focusing on longevity and function.
Shifting Focus: From Loss to Possibility…
The first step in my recovery wasn’t a physical one; it was a mental shift. I had to stop mourning the loss of swimming and running and start celebrating what my body could still do. This change in perspective was supported by a new mantra:
I am evolving.
I had to let go of the old me, the swimmer and the runner, and embrace this new, more adaptable person. This self-affirmation became the foundation of my new routine.
A New Approach to Movement
Instead of pushing through pain, I began to explore different forms of movement that were gentle yet effective. I focused on yogalates, a blend of yoga and Pilates. It offered the perfect combination of strengthening my core , muscles and balance and improving my flexibility without putting stress on my shoulder or ankle.
It was also a great way to feel grounded and calm. Each session became a lesson in gratitude. I would focus on the simple act of moving, of being able to stretch and hold a pose, and be thankful for the stability, strength and balance I was building.
My new strength and agility training was also modified. I traded heavy weights for resistance bands and focused on high repetitions with lighter weights. I swapped high-impact plyometrics for controlled, functional movements that built stability around my joints. The goal was no longer about being the fastest or the strongest; it was about building a body and a mindset that was resilient and functional for the long term. In essence, Embracing Longevity and Function
This journey wasn’t just about managing an injury; it became a deeper commitment to my long-term health. My new routine wasn’t a substitute for what I lost; it was a new philosophy. I was no longer training to compete; I was training to live well for many more years. My confidence returned not because I could swim or run, but because I had proven to myself that I could adapt, find new strengths, and thrive even when faced with significant challenges.
It’s easy to get caught up in an endless loop of “I’m so tired,” “I’m not was I was” “I am old” or “I’m not good enough.” We often speak these words without even thinking, but they’re more powerful than we realize…
It’s time to realize that your words shape your reality. What you say to yourself—and about yourself—has a profound impact on your mindset, your actions, and ultimately, your life.
When you constantly tell yourself you’re tired, you reinforce that feeling. You give your brain a reason to feel sluggish and unmotivated. The same goes for saying you’re old, or depressed. These aren’t just descriptions; they’re declarations. They become a self-fulfilling prophecy.
Think of your brain like a garden. If you plant weeds, that’s what will grow. If you plant flowers, your garden will bloom.
The weeds are the negative thoughts and words you speak about yourself.
The solution is to be intentional with your language.
Instead of focusing on what you lack, focus on what you have and what you’re becoming.
The next time you feel a negative phrase coming on, stop yourself and reframe it.
* Instead of “I’m so old” say” I am committed to felling capable and vibrant”
* Instead of “I’m depressed,” try “I’m growing and working on my mental health.”
And don’t stop there. Start incorporating powerful, positive affirmations into your daily routine. Here are a few I suggest to my patients and clients to get them started:
* “I’m grateful for all that I have.”
* “I’m growing and becoming stronger every day.”
* “I’m thriving, not just surviving.”
* “I am winning and making progress.”
* “I am successful and capable of great things.”
Through personal experience , along with consulting clients as a physiotherapist, I have learned, this isn’t about ignoring your problems or pretending everything is perfect. It’s about shifting your perspective and actively working toward a more positive reality. It’s about being your own biggest cheerleader.
The words you speak have the power to build you up or tear you down. Choose wisely.
Start today. Speak life into yourself and watch how your reality begins to transform.
From Words to Action: Breathing and Mindful Movement
The connection between our self-talk and our physical well-being is undeniable. Just as our words can shape our mental state, the way we breathe and move can profoundly impact our physical and emotional health. We can amplify the power of positive self-talk by integrating it with mindful breath and movement.
The Power of Breath
Our breath is an anchor to the present moment. It’s also a powerful tool for regulating our nervous system. Short, shallow breaths signal stress and anxiety to our brain, reinforcing negative self-talk. Deeper, slower breaths, on the other hand, activate our parasympathetic nervous system, promoting calm and peace.
* Conscious Breathing and Affirmations: Try this simple exercise: As you inhale, mentally repeat a positive affirmation. As you exhale, release any tension or negativity. For example, as you breathe in, think, “I am strong.” As you breathe out, release any feelings of weakness. Inhaling, “I am healthy.” Exhaling, releasing illness.
* The “Four-Square” Breath: Breathe in for four counts, hold for four, exhale for four, and hold for four. As you practice this rhythmic breath, you can assign an affirmation to each stage: “I am,” (inhale) “grateful,” (hold) “I am,” (exhale) “at peace.” (hold). This not only calms the mind but also deepens the impact of the affirmation.
The Power of Mindful Movement
Mindful movement is about connecting your mind and body. It’s about paying attention to every stretch, every step, and every sensation. When we move with intention, we can release stored tension, build confidence, and embody the positive words we’re speaking.
* Yoga and Flow: In a yoga class, a teacher often ties a theme to the poses. You can do the same on your own. As you move into a strong warrior pose, tell yourself, “I am strong and capable.” In a balancing pose, affirm, “I am stable and secure.” The physical act reinforces the verbal message.
* Walking Meditation: A simple walk can become a powerful meditation. Instead of letting your mind wander, focus on the sensation of your feet hitting the ground. With each step, you can mentally repeat an affirmation. Left foot: “I am.” Right foot: “Thriving.” Left foot: “I am.” Right foot: “Winning.” This turns a mundane activity into a powerful practice of self-empowerment.
* Release and Shake: When you feel overwhelmed with negative energy or thoughts, literally shake it out. Stand up, shake your hands, your feet, and your whole body. As you shake, you can repeat a phrase like, “I am releasing all that does not serve me.” This physical action helps your body and mind let go of the negativity you want to release.
By combining the powerful affirmations from our self-talk with the grounding force of our breath and the intentionality of our movements, we create a holistic practice. We move beyond just saying the words and begin to embody them. This is how we truly speak our way to a better, more vibrant reality.
That’s a powerful approach. As a physiotherapist and wellbeing workshop facilitator, you are in a unique position to connect the mind-body link for your clients and participants. Here’s how you can empower others to use a positive mindset, incorporating self-talk, breath, and mindful movement into your practice.
The Mind-Body Connection
Start by explaining the science behind the mind-body connection in a simple, relatable way. Help your clients understand that their brain isn’t just a command center for their body; it’s deeply interconnected with their physical sensations, pain perception, and movement patterns. You can explain how:
* Negative self-talk like “I’m so stiff” or “I’ll never be able to run again” can create a feedback loop that increases muscle tension and pain sensitivity.
* Chronic stress, often fueled by negative thoughts, can keep the nervous system in a heightened state, making it harder for the body to heal and relax.
Integrating Mindful Self-Talk into Physiotherapy
You can incorporate positive self-talk directly into your sessions and exercises. Instead of just giving instructions, guide your clients to use empowering language.
* During a stretch, instead of saying, “Feel the tightness,” encourage them to say, “I am creating space and mobility in my muscles.”
* When working on balance, prompt them with, “I am stable and grounded,” or “My body is capable of finding its center.”
* For a challenging exercise, guide them to replace “I can’t do this” with “I am getting stronger with every repetition.”
You can also provide them with a list of simple, powerful affirmations they can use at home:
* “My body is resilient.”
* “I am healing and growing stronger every day.”
* “My movement is free and fluid.”
The Role of Breath and Movement
Breath is a powerful tool for self-regulation and a bridge between the mind and body. You can teach your clients how to use their breath to calm their nervous system and enhance their movements.
* Conscious Breathing during Exercise: Instruct them to inhale deeply before a movement and exhale slowly through the effort. For example, “Inhale, preparing to stand, and exhale as you push up. Use that breath to stabilize your core.” This not only helps with stability but also encourages a calm, focused mindset.
* Mindful Movement Practice: Turn their exercises from a mechanical routine into a mindful practice. Encourage them to feel the sensation of their muscles working, the air filling their lungs, and the alignment of their body. You can ask questions like, “What does it feel like to be in this position?” or “Notice the subtle shift in your weight as you move.”
* “Shake It Out” Exercise: Teach them the simple but effective practice of shaking their body to release tension. This can be a great way to start or end a session, helping them physically let go of stress while mentally affirming, “I am releasing tension from my body.”
By teaching your clients and workshop participants to harness the power of their self-talk, breath, and mindful movement, you’re giving them tools that go beyond the clinic. You are empowering them to become active participants in their own healing and well-being journey.
This experience caused a significant mental and physical shift, affecting your confidence, self-esteem, and stress relief, as well as your ability to stay fit in your late fifties.
See you on the mat,
Lisa x