Beyond Wishful Thinking: Use Self-Affirmation to Boost Alertness and Peace During Active Tasks11/9/2025 Affirmations: A Science-Backed Tool for Active Calmness This guide explains the science behind affirmations and how they can help you feel calmer, more focused, and better equipped to handle daily stress, even during active tasks like driving or walking. Check out the audio link above. The Science: Why Affirmations Work The effectiveness of affirmations is rooted in Self-Affirmation Theory, which states that people are motivated to maintain a sense of self-integrity (the belief that you are a capable, moral, and worthy person). When challenges arise (traffic, deadlines, conflict), this sense of integrity can be threatened. Affirmations help by shifting your focus back to your core values (like peace, love, or competence), which are resources that are bigger than any single threat. Key Mechanism What It Does Stress Reduction Affirmations act as a buffer against stress. Studies show they reduce the production of stress hormones, helping people cope better with pressure. Cognitive Boost By reducing threat and defensiveness, affirmations help your brain think more clearly. Research shows they improve problem-solving and focus under chronic stress. Lasting Benefits The positive effects are not temporary. Consistent practice (even just a few sessions) can lead to improved well-being, better self-perception, and lower anxiety symptoms that last for weeks or months. Wider Perspective They interrupt negative thought cycles by reminding you of your whole self—not just the part that is currently facing a problem. Guidelines for Active Use The affirmations in your audio recording are specifically designed to promote alertness and focused calm, making them ideal for use during active tasks. ActionPurposeStay AlertSafety comes first. If driving, keep your eyes on the road. Use the affirmations to sharpen your focus, not dull it. The recording begins and ends with a reminder to stay "aware, alert, and conscious." Active EngagementFor best results, repeat the phrases out loud or silently after the narrator. Active participation helps integrate the ideas deeper into your mindset. Be ConsistentAim to use the audio at least three times per week. Like building muscle, regular practice strengthens the neural pathways for positive thinking. The Two Types of Affirmations The audio uses two research-supported categories of affirmations:
References Creswell, J. D., Dutcher, J. M., Klein, W. M. P., Harris, P. R., & Levine, J. M. (2013). Self-affirmation improves problem-solving under stress. PLoS ONE, 8(5), e62593. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062593 Sherman, D. K., & Cohen, G. L. (2006). The psychology of self-defense: Self-affirmation theory. Advances in Experimental Social Psychology, 38, 183–242. https://ed.stanford.edu/sites/default/files/annurev-psych-psychology_of_change_final_e2.pdf (Link to a highly related, accessible summary by the same authors that cites this foundational work). Wang, M., Zhang, Y., Chen, B., & Hu, X. (2025). The impact of self-affirmation interventions on well-being: A meta-analysis. American Psychologist. (Published online October 27, 2025). https://www.apa.org/news/press/releases/2025/10/self-affirmations-well-being (Link to the American Psychological Association press release summarizing the key findings of the article).
0 Comments
Bridging the Health Gap: From Knowing to Saving Lives | Dr Sudesh Kannan | TEDxBradley University
Sep 17, 2025 Bradley University We all know what we should do for our health, yet often struggle to act on it. Dr. Sudesh Kannan, driven by personal loss and groundbreaking research into hidden heart risks, reveals this universal “knowledge-action gap.” He’ll introduce you to common mindsets that keep us stuck – from those in denial to those who try hard but get it wrong, or who repeatedly fall off track. Through compelling stories, Dr. K shows that the solution isn’t just more willpower, but the transformative power of community. Discover how applying Care, Curiosity, Compassion, and Collaboration can empower you to support your loved ones, helping them (and yourself) move beyond just surviving to truly thriving. Because when it comes to health, Knowledge + Action + Your Support = Lives Saved. Dr. Sudesh Kannan, PhD, known as Dr. K, transformed personal tragedy into a global mission. After losing his father early to heart disease and facing his own high cholesterol diagnosis, he co-authored "How to Beat the Heart Disease Epidemic Among South Asians" , uncovering critical genetic risks like lipoprotein(a). With a PhD in Materials Science and a background in human behavior change, Dr. K brings a unique scientific lens to health. An endurance athlete and meditation practitioner, he champions a powerful message: true well-being isn't just about individual knowledge or action, but about the vital support we offer each other. His talk will inspire you to be a catalyst for health, helping yourself and your loved ones move from simply surviving to truly thriving. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx Against All Odds: A Story of Survival, Family, and Unbreakable Spirit The amazing story of Dr. Radha Krishnan's family. They went from Burma, a country broken by war, to America to heal people A Young Boy's Life Changes In 1940, Rangoon, Burma, was busy. Three-year-old Radha Krishnan did not know his life would soon turn over. His father, Mr. Kannuswamy, had studied at Rangoon University and worked for the British government. He was an educated man who had hope for his family. Like many educated Indians in Burma, the Krishnan family had made a good life there. But when they heard the BBC News on their special radio, the news of World War II brought trouble. Burma, now called Myanmar, was becoming a battleground. The Krishnan family would soon learn what it takes to survive hard times. The War Comes Home Japanese soldiers invaded Burma. They saw Mr. Kannuswamy's radio. They did not see a father trying to hear the news. They thought he was a spy for the British, Dr. Krishnan later said. A loving father was taken away quickly. He left his wife and three small sons: Radha (3), Raman (5), and baby Ragunathan (6 months old) Forced to Build the Death Railway What happened next was a horrible part of World War II. Mr. Kannuswamy was forced to march to the Thailand border. He and 40 or 50 other educated Indian men became prisoners. They had to build two bridges across the River Kwai for the "Death Railway." This 415-kilometer railroad track between Thailand and Burma was forced labor. Historians say this project killed more than 150,000 Tamils and over 90,000 Asian workers in total. The conditions were terrible. Prisoners worked long hours with almost no food or medical help. They faced constant, harsh punishment. Meanwhile, back in Rangoon, his wife had to find a way to keep her three sons alive. She was an educated woman, but she took work as a housekeeper. She scrubbed floors and cleaned homes just to feed her family. She showed the strength of mothers who hold families together when everything else falls apart. An Impossible Escape Then came a day that felt like a miracle. Allied planes bombed the wooden bridge. Mr. Kannuswamy was working close by on the concrete bridge. When everything broke and chaos began, he made a life-changing choice: he jumped into the River Kwai and swam for freedom. Imagine his courage. After years of being held captive, starved, and treated badly, he swam for miles. For four or five weeks, he walked and hid through the jungle until he finally reached his family. It must have felt like he had come back to life. A New Start in India The war ended in 1945. This brought freedom, but not an easy life. Mr. Kannuswamy worked again for the British. But when Burma became independent in 1947, life became unsure. The new Burmese government started making life hard for the Indian community. The government’s goal was to force Indians to leave. The Krishnan family realized their sons would need better schooling. They made the tough choice to move to India. In 1952-1953, the family sailed from Rangoon to Madras. Even though they had survived war, they were now refugees in their ancestral land. They stayed in areas near the Burma Bazaar , and newspapers like The Hindu told their story. These mass movements of Indians continued after a military takeover in 1962. Hundreds of thousands of Indians, mostly Tamils, were forced out of Burma in the 1960s. The Power of Family Love But the story has a good part here. Dr. Krishnan's grandparents read the newspapers. They saw their family's pictures and stories. They traveled at once to bring them home to Thiruvarur in Tanjore District, Tamil Nadu. Family love was their rescue in a world that had been harsh. Yet, Mr. Kannuswamy had grown up "in British way of life." He felt like he did not fit in the Indian culture. When the Burmese government asked him to come back to help run the government, he made the hard choice to return alone for a time. He worked in Burma for over ten years before he returned to India when he was 70. He passed away at 78, and his wife lived until 86. They survived war, separation, and being forced out of their home, but they survived it together. A Family's Strong Spirit Dr. Radha Krishnan's own story shows how strong the human spirit can be. He went from a three-year-old boy whose father was taken away by war to a beloved doctor in America. He got his medical degree in Madras in 1959. When he came to America in the 1970s, he chose to live in Bluefield, West Virginia. He specialized in treating coal miners with black lung disease. His father survived the Death Railway; he would spend his life healing people whose work hurt their lungs. This service is a family tradition. His sons have continued this high level of work by working in the healthcare field. The Meaning of This Story This family story reminds us that every number in a refugee crisis is a person with amazing courage. Their travels show us that home is what we carry inside and what we build wherever we land. Mr. Kannuswamy’s leap into the River Kwai was not just an escape. It was a leap of faith for a better future for his children. That three-year-old boy grew up to become Dr. Radha Krishnan, a doctor who spent 37 years helping others. That is the true link his father built. It is a link across generations, from surviving to serving, from suffering to healing. Why I wrote this story I have been interested in Dr. Radha Krishnan’s life ever since I was a teenager in India. My father had told me bits and pieces of this story. Later, when I was studying at the University of Virginia in Charlottesville, Virginia, I had the chance to meet both Dr. Krishnan and his wife, Prema. Meeting them in person made their family’s story of surviving war and rebuilding their lives even more real to me. I have always been fascinated by their experience, and I wanted to share it so others could appreciate their courage and strong family bond. Dr Sudesh Kannan October 2025 Photos below: The building of the bridge over the River Kwai taken by a prisoner of war, 1943 (c) https://collection.nam.ac.uk/detail.php?acc=1989-04-116-3100-2 Refugees traveling by wooden cart in South Asia during World War II exodus from Burma to India. After his escape from Bridge on the River Kwai, Mr Kannuswamy walked among these refugees to reach home. https://www.nationalarchives.gov.uk/education/resources/refugees-in-south-asia-during-second-world-war-1939-1945/   Takeaway Summary
The Modern Malady: From Quick Stress to Long-Term Worry The pressure of modern life often feels like a constant alarm going off. When you are stressed all the time, your body’s natural alarm system stays turned on. This constant "fight-or-flight" feeling can lead to long-term physical problems, especially anxiety and feeling down. Your body uses a control system called the HPA axis to handle stress. When stress never stops, this system releases too much cortisol, the main stress hormone. Studies show that people who struggle with depression have much higher stress levels and more problems with this system. This makes it so important to control stress right when it starts. The Power of Timing: Why 3 Minutes is the Sweet Spot Neuroscience shows us that controlling stress is all about timing. The 3-minute break is the best time to step in. Here is how stress works in your body:
Even very short breaks—like remembering a positive moment for 14 seconds—help calm the brain. But 3 minutes gives you enough time for a complete reset, letting you restore clear thinking and achieve a powerful hormonal shift. The Science of the Shift: Hacking Your Nervous System to Find Peace The 3-minute reset uses specific brain pathways to shift your body from being hyper-alert to being balanced. This fast switch is possible by getting your brain's control center back online and activating your calming nerve. Restoring Your Control Center (The Prefrontal Cortex) When you are very stressed, the alarm center in your brain takes over. This stops your control tower, known as the Prefrontal Cortex (PFC), from working well. This is why you react without thinking clearly and struggle to make good decisions. Simple, focused techniques can turn your control tower (PFC) back on quickly, often within 2 to 3 minutes. When you focus your attention on counting or a simple task, you restore control. This helps you respond thoughtfully instead of just reacting to the stressful event. The Vagus Nerve: Your Master Calming Switch The Vagus Nerve (VN) is the fastest path to feeling calm. It is the main switch for the "rest and digest" mode. Focused, slow breathing—especially techniques that use a longer breath out—is a gentle way to switch on the Vagus Nerve. The Vagus Nerve senses your breathing pattern. When you breathe slowly and let the exhale last longer, it tells your brain, "It's safe to relax". This slows your heart rate and stops the feeling of danger that fast, shallow breathing causes. Even 2 minutes of this kind of breathing can activate the Vagus Nerve. Higher Heart Rate Variability (HRV) means your body is resilient. HRV is the healthy change in time between your heartbeats. By boosting your HRV in just minutes, short breathing exercises help you make better decisions and handle stress with more ease. Your 3-Minute Toolkit: Exercises for Fast Calm and Strength (See Videos at the Start of this article) The three 3-minute videos give you a simple set of tools for managing stress and worry. Each one works on a specific part of your body’s stress response. Tool 1: The Three Breath Meditation (Focus Reset) https://youtu.be/8OwPWcEVtTc?si=PaqxwE3oB8TpCvhh This is a basic practice to ground you quickly by focusing your attention. It teaches you to watch your thoughts without being swept away by them, helping your brain build focus. The practice has three simple steps in 3 minutes:
https://youtu.be/_PcGj66SVig?si=WTHD0rGBc6mgyBnA There are many frexhalr.com/e breathing apps available for your phone. I prefer this free website https://xhalr.com/ Most of my students learn these techniques within 2-3 days of practice. Box breathing, or square breathing, is extremely helpful for controlling acute anxiety, panic, and tense situations. It brings stability by using strict, equal-count breathing. The Practice: Repeat the following sequence for about three rounds :
Tool 3: Resonance Breathing (The Vagal Tone Optimizer, 4:6 Breathing) https://youtu.be/nITfSflZPMA Resonance breathing is made to maximize your natural resilience by intentionally extending the breath out. The Resonance or 4:6 technique focuses on the longer breath out to optimize Vagus Nerve stimulation. The Practice:
How to Make the 3-Minute Reset Work Every Day The most effective way to manage stress is to make these short breaks a regular habit. Short, repeated breaks throughout the day are actually better than one long session, because they stop cortisol from building up many times. This lowers your overall stress load. Finding Time and Overcoming Hurdles The key to keeping up the practice is to use moments that are already part of your day. Practice when you are moving between tasks, right after a tough meeting, or even while you wait in line. People often quit when they face common issues. Here is how to overcome them :
Action Steps for Immediate Relief Ready to take control of your stress response today? Here are three simple steps to start integrating the 3-minute reset into your life:
 From Hubris to Humility: My Camino of Grit, Gratitude, and Fried Eggs
In mid-March, my friend Kevin in the Island of Ireland invited me to join his group to do the short trail (115 km from Sarria to Santiago – the most popular stretch of the 800 km Camino Frances, a pilgrimage that started in the 8th century) I launched into my training with an almost zealous dedication. By mid-July, I had logged an impressive 600+ miles, my confidence soaring. I felt invincible, ready to conquer the 75+ miles from Sarria to Santiago, and then some. This, I thought, would be another notch on my belt of endurance achievements – just like my marathons and 100-mile bike rides (which was actually 20 years ago). Oh, how quickly hubris can meet its match. The Hubris and the Hurdle It started subtly in early July, a familiar twinge in my right knee, the kind I had usually associate with biking. But this pain escalated. Rapidly. I found myself sidelined with patellar tendonitis, benched from training until mid-August. The thought of canceling my trip was unbearable. My yoga coach Ms. Joy and chiropractor Dr Kent became my guiding lights, offering advice that would prove invaluable. In my darkest moments, I even considered the "pilgrim's taxi" – a path some take, but one I desperately hoped to avoid. It was during this period of uncertainty that a quiet, unwavering belief began to surface, an acceptance of help from unexpected sources, whether it was the Hindu God Hanuman, Archangel Gabriel, or the loving energy of my departed parents and sister. A self-confessed atheist, I simply welcomed these interventions, finding strength in the inexplicable. Lessons of the Trail: More Than Just Miles The Camino, I quickly learned, was unlike any endurance event I'd tackled before. My injury, initially a curse, became a catalyst. It forced me to listen to my body, to embrace a different kind of strength, and to find profound lessons in simplicity. The Mind-Body Miracle: There were days the path was relentlessly hilly, and the downhills were pure torture for my knee. Fortunately, my trusty hiking sticks became extensions of myself, minimizing the agony. Yet, even as my body ached, my mind often found a state of bliss and calmness. Years of meditation training had taught me to observe the pain, not be consumed by it. The endorphins certainly kicked in, but it was more than just a chemical rush. It was the sheer beauty of the landscape, the miracle of putting one foot in front of the other, and the humbling sight of other pilgrims – many walking with far greater physical challenges – that inspired me. Their resilience was a constant, gentle push forward. The Power of Simple Sustenance: I had a profound revelation about food. On the Camino, I ate just two meals a day: a simple breakfast of two fried eggs and bread, or a hearty Spanish tortilla (an egg and potato omelet). Late Lunch, after the day’s walk, was often a pasta dish with salad. My indulgences were a daily glass of red wine and an ice cream bar. And I was never ravenously hungry. The realization hit me: we often overeat, primarily for pleasure, not for true nourishment. My body, despite the physical demands, felt adequately fueled. It was a lesson in mindful consumption that I carry with me. Solitude and the Global Village: One of the most beautiful contradictions of the Camino was the profound solitude I found amidst a constant stream of humanity. Walking for hours, chanting Hanuman Chalisa and other Hindu prayers, I connected with myself in a way modern life rarely allows. Yet, at every stop, in every town, I met people from every corner of the globe: Australia, Japan, South Korea, Taiwan, Hong Kong, the USA, Argentina, Uruguay, Mexico, Ireland, Belgium, Germany, and of course, countless Spaniards. We were a temporary global village, sharing stories, laughter, and support. Seeing seniors carrying 15-20 lb rucksacks, tackling the full 800km over three months, was incredibly humbling. It also shattered my misconception that biking this hilly route would be "easy." The Miracle Walk: A Test of Spirit The biggest misconception I carried into the Camino was the sheer amount of hills. I’d thought the initial section - the French Pyrenees section was the ultimate challenge, but the climbs and descents on my chosen route were relentless. If I ever do this again, hill work will be paramount in my training. My team, Kevin and Lawrence, were my anchors. They, along with their Irish contingent, checked on me constantly, their camaraderie a warm blanket against the physical and mental strain. They were a fantastic group to share stories with at the end of each long day. Training with a group, I realized, is as vital as the physical preparation. I am also grateful to my Chicago Camino Group, a combination of newbies and veteran hikers who welcomed me to join their training sessions. The Final Miles and The Arrival The last day was the most challenging. The rain was persistent, a cold, damp blanket that seeped into my bones. Just 7 kilometers from Santiago, a familiar voice of doubt whispered, urging me to give up. But then, as if by magic, the rain would break, and the sun would peek through, illuminating the ancient path. It was a cycle of struggle and grace, a powerful metaphor for the entire journey. My fellow travelers rallied, their quiet encouragement a steady current carrying me forward. And then, there it was: the magnificent Cathedral of Santiago de Compostela. My friend Kevin, ever thoughtful, had secured me a prime seat for the Pilgrim's service. Watching the Botafumeiro, the giant thurible, swing majestically through the cathedral, cleansing the air as it has for centuries for weary pilgrims, was as awe-inspiring as I had ever dreamed. It wasn't an achievement I witnessed, but an arrival. A profound sense of gratitude, joy, and humility washed over me, far surpassing any initial expectations of "success." Beyond the Finish Line: True Rewards of the Camino This Camino was fundamentally different from my other endurance events. The absence of relentless competition, the forced slowness, allowed for a deeper connection. A wall sign I encountered perfectly encapsulated the spirit: "Jesús no necesita sellos" – Jesus does not require seals. It was a gentle reminder that external recognition, like collecting stamps in a pilgrim's passport, wasn't the point. I felt no need for such validation. The pain and struggles didn't diminish the experience; they defined it. Success on the Camino wasn't about conquering miles or proving my strength. It was about slowing down, taking time to smell the roses, engaging in deep conversations with strangers, and savoring every simple meal. It was about recognizing the incredible resilience of the human spirit, both my own and that of those around me. My journey on the Camino was a miracle. To complete over 75 miles/ 6 days of walking with a persistent injury, and then another 15 miles exploring Madrid in the days that followed, felt like a true testament to the body’s capacity for healing and the spirit's power to transcend. It taught me that even in physical pain, we can exist in a state of bliss and calmness, that our bodies are capable of far more than we imagine, and that sometimes, the greatest lessons are found when we let go of control and simply walk. |
|
RSS Feed