Self-help books often promote the power of positive daily affirmations.
You, me, and almost everybody in the 21st century have heard of them. But if you’ve never tried them before, the idea can seem incredibly awkward.
Telling yourself how awesome you are can seem bizarre, but if that’s all you’re doing, there are probably more effective ways to go about it. And if you’re a skeptic, it doesn’t hurt to understand how and why positive affirmations became so popular.
And yes, there is genuine theory and a fair amount of neuroscience behind this practice. Let’s have a look!
Positive affirmations are statements or phrases that are intentionally designed to promote positive thinking, boost self-esteemboost self-esteem, and encourage a constructive mindsetconstructive mindset. They are based on the idea that by repeatedly affirming positive beliefs, individuals can reshape their thoughts and beliefs, leading to a more optimistic and confident outlook on life.
What are Positive Affirmations?
Practicing positive affirmations can be extremely simple, and all you need to do is pick a phrase and repeat it to yourself.
The power of positive affirmations lies in their ability to influence our thoughts, emotions, and behaviors. When we consistently repeat these affirmations, they can gradually replace negative self-talk and limiting beliefs with more empowering and uplifting thoughts.
What Are the Health Benefits?
As the studies above suggest, positive affirmations can help us to respond in a less defensive and resistant way when we’re presented with threats. One study that was mentioned above showed that smokers reacted less dismissively to graphic cigarette packet warnings and reported intention to change their behavior (Harris et al., 2007).
But more generally, an adaptive, broad sense of self makes us more resilient to difficulties when they arise. Whether it’s social pressures, health information that makes us feel uncomfortable, or feelings of exclusion, a broader self-concept can be an extremely helpful thing to have.
Positive Affirmation Examples
Based on this definition, here are some examples of positive affirmations:
I believe in myself, and trust my own wisdom.
I am a successful person.
I am confident and capable at what I do.
Here are a few reasons why positive affirmations can be effective:
1. Rewiring Neural Pathways:
Our brains are wired to seek patterns and reinforce familiar thought patterns. By consistently repeating positive affirmations, we create new neural pathways that support the desired positive beliefs. This can lead to a shift in our overall mindset.
2. Self-Fulfilling Prophecy:
Positive affirmations can act as self-fulfilling prophecies. When we repeatedly tell ourselves positive things, we start to believe them, and this belief can influence our actions and decisions in a way that aligns with those affirmations.
3. Boosting Confidence:
Affirmations that focus on our strengths, abilities, and accomplishments can boost our self-confidence. They remind us of our capabilities and help counteract feelings of self-doubt.
4. Managing Stress and Anxiety:
Affirmations that emphasize calmnessemphasize calmness, resilience, and inner strength can help manage stress and anxiety. By repeating these affirmations during challenging times, we can create a sense of emotional resilience.
5. Changing Perception:
Affirmations can alter how we perceive situations. Instead of viewing challenges as insurmountable obstacles, we can start seeing them as opportunities for growth and learning.
6. Enhancing Positivity:
Regularly using positive affirmations encourages a positive attitude and a more optimistic outlook on life. This can lead to improved overall well-being and relationships.
7. Goal Achievement:
Affirmations focused on specific goals can help keep us motivated and on track. By envisioning our success through affirmations, we are more likely to work diligently towards achieving those goals.
However, it's important to note that while positive affirmations can be powerful tools for self-improvement, they are not a substitute for taking tangible actions or seeking professional help when needed. Their effectiveness can vary from person to person, and using them alone might not lead to immediate changes. Incorporating affirmations into a broader self-care routine that includes goal-setting, skill-building, and seeking support from friends, family, or professionals can yield more sustainable results.
Can They Help with Anxiety and Depression?
Positive affirmations are not designed to be cures for anxiety or depression, nor are they a substitute for clinical treatment of those conditions. But that’s not to say that they won’t help.
The idea of affirmations as a means of introducing new and adaptive cognitive processes is very much the underlying premise of cognitive restructuring. This is supported by a study of cancer patients that suggests that spontaneous self-affirmation had a significantly positive correlation to feelings of hopefulness (Taber et al., 2016).
The Bottom Line:
The power of positive affirmations lies in their ability to reshape our thoughts, emotions, and behaviors over time. When used consistently and combined with proactive actions, they can contribute to a more positive mindset, improved self-esteem, and a greater sense of well-being.
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