Benefits of Positive Affirmations

Positive affirmations such as, “I am worthy”, can help you cope with unhelpful thoughts, but are found to be more effective when paired with other techniques.

Positive affirmations are simple statements what can shift your mindset from negativity and self-criticism to positivity and focusing on strengths. These statements can encourage and motive you to develop skills to enhance your life. Positive affirmations are considered a self-help tool to build self-confidence and attract good things to your life. Positive affirmations involve shifting your mindset and working to achieve your goals to overcome self-doubt, fear, and self-sabotage and help you see the positive side of life.

Affirmations are statements you repeat to challenge negative thinking or unhelpful, intrusive thoughts. Affirmations can help you focus on and improve personal values by building you up and helping to reconnect with other possessive qualities about yourself and increasing motivation.

Affirmation Examples:

Speaking kindly and positively to yourself can make a difference in your life. Some examples of affirmations include the following:

I am strong enough to get through this hardship.

I have the skills and abilities to handle this difficult situation.

I am accepting my uncomfortable feelings.

I believe in myself and can achieve my goals.

I am confident and ready to start the day.

I am learning more every day, viewing setbacks as opportunities for growth.

I trust myself and follow my instincts.

I am becoming a better version of myself each day.

I choose positivity, even when negative thoughts try to creep in.

I deserve love and respect.

I am valuable and contribute to the world around me.

I am powerful and capable of success.

I have everything I need right now.

Effectiveness:

According to a 2016 research study, positive affirmations activate your brains reward system and influence how you experience life. When your brains reward system gets triggered, it alleviates some of the stress you might have felt otherwise. These phrases can also help with self-improvement and overcoming hardship. Affirmations are also effective for replacing negative or anxious thoughts with positivity which can help you relax and calm your body.

Your brain cannot always tell the difference between reality and imagination, which means that regularly repeating affirming statements leads to convincing your brain that the words are fact, leading you to believe that the statements are true. Positive affirmations won’t work if you don’t put forth the effort to believe the statements to be true. These phrases boost motivation and self-esteem, but you must be the one to follow through.

Affirmations and mindfulness

Repeating affirmations is helpful alone, but there are ways to make these statements more effective. When choosing phrases, consider what will help you most in your life. Set out a plan and follow through with using the affirmations for motivation. Consider reciting the affirmations of your choice daily to create a habit. Try to focus on self-compassion and positive self-talk.

Writing affirmations in a journal, on a sticky note, or putting the phrase somewhere to be reminded frequently can be powerful. The more you read or repeat these phrases to yourself the greater you are to believe them. Consider taking deep breaths before practicing your daily affirmations. Try to observe how you feel emotionally and physically after your practice. It may help to breathe deeply and observe bodily sensations without judgement. During your practice, if you feel uncomfortable thoughts or feelings, it is okay. Try to sit with the uncomfortable and notice it. Try to implement other mindful techniques that may help you cope and develop a sense of safety, such as grounding exercise.

Alternative solutions

If positive affirmations are not helping with self-esteem and internal dialogue, consider the following alternatives:

- Talking to a therapist: If affirmations don’t help, a therapist can assist and guide you through the healing or change process. A therapist can help identify the underlying cause of negativity and teach helpful coping strategies.

- Healthy lifestyle: getting enough exercise and choosing a healthy diet can improve your mood, reduce stress, and encourage positive self-talk.

- Spend time with positive people: The people you surround yourself with can contribute to your mindset. Choosing people who are positive and supportive can help you experience more positive and motivation.

- Evaluating areas to change: Having optimistic thoughts and finding motivation can help you improve areas of your life.

- Finding things that bring joy: Joy, humor, and smiling can ease stress and help increase focus on the positive aspects of life.

- Express gratitude: practicing gratitude is one of the best things you can do to shift your mindset and maintain helpful self-talk and reduce negativity.