How much do you have in your account? I don’t mean your financial bank account. I’m talking about your emotional bank account. It operates just like your financial bank account, but it relates to how self confident, positive and powerful you feel. You have only so much physical and mental energy to deposit in your emotional bank account and, if you keep “borrowing” from this bank without making any deposits you’re going to find yourself feeling worried, frustrated, anxious and stressed. 

Perhaps you’re in a helping profession (mental health, nursing, teaching, social work) and you give, give, give all day. Perhaps you’re worried about your finances, your relationships or your career. Perhaps there are more demands on your time than you can possibly fulfill.  These concerns will deplete your emotional bank account.

What follows are five ideas to help you replenish the deposits in your emotional bank account so you can regain feelings of peace, contentment and relaxation:

1.     Imagine receiving a letter from someone (this can be a real person or not) in which the person tells you how much he/she appreciates you and what he/she appreciates you for.

Now write that letter to yourself. Write it in the third person, as though it were being written by this other person.

When you are done writing, address an envelope to yourself, put the letter in the envelope and mail it.

A word of advice: Don’t hold back. Write everything you’ve always wanted to hear someone say about you. Many people have difficulty doing this because they have the belief that bragging is bad. Put your beliefs aside. Remember: Unless you choose to share your letter, no one will see this except you.

Read the letter whenever you feel the need to make a deposit into your emotional bank account.

2.     Buy (or create) 10 greeting cards that have messages of love, appreciation, and/or gratitude on them. Once a week, for the next ten weeks, send one of these cards to yourself. If you’d like, add your own messages to the card. Be sure the cards express what you’ve always wanted to hear from others. As I suggested above, don’t censor what you write.  

Also as noted above, read the cards multiple times as you feel the need to replenish the “funds” in your emotional bank account.

3.     Every day, schedule doing one thing just for yourself that you love doing (take a walk, eat an ice cream cone, visit a museum, buy a cup of coffee, go to a movie, sit in the sunshine, read a book). The important thing is to schedule it. Literally select a time to do the activity and be sure to do it at that time. Don’t let other priorities get in the way. Give yourself this treat of something to look forward to.

4.     Create a “vision poster” and put it where you have to look at it several times a day. For example, put it where you’ll see it when you first get out of bed in the morning, or keep it near your computer, in your kitchen or even in your car as long as it’s someplace you visit several times a day.

Our minds think in pictures. We tend to create what we visualize (have you ever noticed, for example, that if you visualize a bad day that day often comes about?). Begin to live into a future of exciting possibilities.

In case you’ve never done it, a “vision poster” is just as the name suggests: A vision of the possibilities you’d like to create in your life. Cut pictures out of magazines (or simply draw them) and paste the pictures to a piece of poster board, cardboard or paper.

You should feel excited when you look at your vision poster. If you don’t, keep changing the pictures until you do.

5.     Keep a “journal of appreciation.” Carry a notebook with you and, as things occur to you for which you are appreciative, write them down. Don’t write down only the big events of your life (“I appreciate the birth of my daughter”) because these tend to be few and far between.

Rather, note the small, every day and frequent events for which you are appreciative (“I appreciate my hands. They allow me to do this writing/typing.” “I appreciate the wonderful, deep breaths that I can take.” “I appreciate this fantastic food.” “I appreciate the sun on my face.” “I appreciate the music I’m listening to.”).

The Law of Attraction suggests that we will attract to us that which “vibrates” at a similar frequency to our thoughts. Happy, appreciative thoughts will attract more happy, appreciative events.

It’s difficult to be as generous, loving and compassionate as you want to be if your emotional bank account doesn’t contain generosity, love and compassion for yourself. Practicing these five ideas will add to your emotional bank account and cause you to feel self confident, positive and powerful. And that will attract to you what you most desire in your life.

And that’s the best relaxation technique I can offer you today.

Why are we so stressed? Why, borrowing the title from W.H. Auden’s 1947 poem “The Age of Anxiety,” are we so anxious?  

For many of us, the answer is obvious: Along with Dustin Hoffman in the 1967 movie, The Graduate, we’re worried about our future. Will we have jobs? Will we have enough money to pay our bills and take care of our children? Will we stay healthy?

If only we could relax. If only we didn’t worry so much about the future. You already know that worrying about the future only makes you more anxious but, if you’re like many others, you can’t stop yourself from worrying.

Why is this so and what can you do about it? Consider this:

Suppose you are a smoker and, daily, you smoke 20 cigarettes. Let’s further suppose that you inhale 10 times on each cigarette. That means that you are inhaling smoke from cigarettes 200 times per day. In one week alone, you’d be inhaling smoke 1400 times. This is a prescription for addiction.

Now suppose that, instead of inhaling smoke, you inhaled “I’m worried,” 1400 times a week. See yourself bringing a cigarette to your lips and instead of smoke coming out, the words, “I’m worried” are drawn into your mind and body 1400 times per week. Might you be addicted to “I’m worried?”

That, in effect, is what we do every time we worry. As someone once said, “We are what we think, we become what we think and what we think becomes our reality.”

One of the problems is that, while we personally may not inhale “I’m worried,” the culture in which we live does everything it can to get us “addicted” to worry and stress. Doubt it? Go read a newspaper, watch television or listen to the radio.

So what to do? There are some obvious things like take a news break to get away from the culture of worry for awhile. Take the time to exercise because deep breathing is relaxing and brings those endorphins to our bodies to make us feel good. Meditate. And, most importantly, replace the negative self talk that you are “inhaling’ with positive affirmations.

How about getting “addicted” to “I’m powerful.” “I’m prosperous.” I’m relaxed.” “I’m happy and successful.” “I’m self confident.” “I’m…(fill in the blank with your own powerful words).”

At first, when you say these affirmations, they will seem phony to you and you may have a tendency to give it up. But remember the smoking analogy: Smokers don’t become addicted after just a few cigarettes. It takes repeated inhales.

Similarly, it will take awhile to become “addicted” to your positive affirmations. Just keep “inhaling.” And that’s one of the best relaxation techniques I can offer.