5 minutes therapy to make you an immensely positive mom in 3 days, backed by science

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Well, you don’t need to be perfect to be a positive person.

It’s not like you that, when you will complete all of your chores like a superhero, you will lose some weight and wear a branded dress, you will feel positive.

Being happy and being positive are two different concepts.


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Positivity is not the matter of the things around you, it’s in the mind.

I have seen people who are blessed with everything, that other person could wish for. But they miss only one thing and that’s “positivity” and that makes their lives miserable.

And there are other people who are struggling to get their basic needs fulfilled but they are happy and hopeful.

So, you don’t need anything to stay positive. You just need a mindset.

But that’s what the real struggle is! How to have a positive mindset when everything is going wrong?

How to stay positive & patient when you don’t even have time to take care of yourself?

How do be positive when depression and anxiety hit you hard?


How I got there?

I’m not a so positive person by nature. I used to face depression and anxiety every now and then.

After becoming a mother, anxiety started hitting me so hard.

I used to have nightmares and negative thoughts, especially about my daughter’s safety.

I was struggling to stay positive while every other day I was hearing some news of kidnapping and accidents happening to the kids.

I talked to a friend of mine, who is a psychologist, about my fears and the way I think.

She told me this simple therapy to follow everyday.

And you know what! I noticed a visible difference the very next day.

There’s a lot more to tell you about, but I think it’s better to share the therapy now:


How to become a more positive mom when you are depressed? (The 3 Minutes Therapy)

This simple therapy will help you change your mindset overnight; you just have to spend 3 minutes doing this right before bed.

1- Fix a bedtime:

First of all, you need to fix your bedtime, whether it is 7 p.m. in the evening to 2 a.m. at night; it doesn’t matter.

The only thing that matters is, you should be sleepy at that time. Not too much but at least to some extent that you don’t have to struggle to shut down your brain.

2- Lay down straight on your back

Lay down straight on your back, relax your body.

3- Stretch your body (bottom to top)

What you have to do next is stretch your body parts one by one, from bottom to top.

Stretch in the order below:

  1. First of all stretch your toes
  2. Then feet
  3. Lower legs
  4. Thighs
  5. Back
  6. Shoulder
  7. Arms
  8. Neck
  9. Forehead & Eyes (Like opening your eyes to full so the forehead gets stretched)

4- Take deep breathes:

Take 3 deep breathes.

Inhale from nose, hold your breath for 3 seconds and exhale through mouth.

Repeat 3 times.

5- Start counting all the blessings you have:

You have to start acknowledging each and every smallest blessing you have. Recall the happy moments.

Count everything, like, I can see, I can walk, I have my baby sleeping beside me, I’m sleeping under a roof!

Count as many blessings as you can!

Recall the happy moments you had in your day; when you laughed with your child; When she did a weird or funny act.

It should take around 3 minutes and your brain will automatically start to find positivity in your life and you will start enjoying.

6- Go out like a light:

Keep enjoying the positive thoughts till you go to sleep.


Result:

Next morning you will notice a visible difference in your mood and mindset.

And within 3 days, you will start feeling more positive and happy.

Add this simple therapy to your daily bedtime routine to stay more positive and patient.


How does it work?

A research was published in 2008 by Barbara L. Fredrickson about the effect of positive emotions on human life.

“By random assignment, one group of individuals began a mind-training practice that increased their positive emotions and, in turn, their personal resources and well-being. Just as the broaden-and-build theory predicts, then, when people open their hearts to positive emotions, they seed their own growth in ways that transform them for the better.”

And as per Verlo‘s blog, “There’s actually growing evidence that your thoughts can change your brain structure, which will have a big impact on the way you respond to the world around you.”

This 3 minutes therapy combines:

  • Body relaxation (by stretching),
  • Mind relaxation (by deep breathing),
  • Enforcing positive thinking to embed positive emotions in your mindset.

It is proved that what you think at bedtime; fits into your long-term memory and plays a very important role in building your overall personality and mindset.


So, try this out and let me know in the comments; if you found this therapy helpful or not. ( I bet you will love it.)

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