How to make positive affirmations really work for you
You’ve heard it before: people boasting about the effects of saying positive statements out loud. But as a newcomer to this mindfulness practice, these affirmations can seem, and sometimes even feel, quite awkward.
In truth, it’s much more than just telling yourself how awesome you are, though admittedly that’s part of it. There are effective ways to go about it that will work even for the most skeptical people. The first step is understanding how and why positive affirmations work, and the neuroscience behind the practice, which numerous people claim has changed their lives.
Click through to see, based on information gathered by Positive Psychology, how to make it work for you.
First of all, what is a positive affirmation?
At its simplest, it’s a positive phrase or statement said aloud or in your mind to combat negative thoughts.
The simplest practice©Shutterstock
Practicing positive affirmations can be extremely simple–all you need to do is pick a phrase and repeat it to yourself. Regular practice is necessary if you want to make a lasting impact on how you think and feel.
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Various applications depending on what you need©Shutterstock
You can use positive affirmations to motivate yourself, encourage positive changes in your life, boost your self-esteem, or alter negative thought patterns.
Science-backed practice©Shutterstock
Positive affirmations are based on widely accepted and well-established psychological theory—largely the “self-affirmation theory.” It has been proven that we can maintain our sense of self-integrity by affirming what we believe in positive ways.
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Why we need self-integrity©Shutterstock
Self-integrity relates to humans’ ability to protect our essential being from threats. It’s our perceived ability to control moral outcomes, make healthy choices, and respond flexibly to challenges. Maintaining our self-integrity is vital to living successfully!
The self-affirmation theory©Shutterstock
There are three key ideas in the self-affirmation theory. The first is establishing a self-identity, which is not in fixed categories like “mother” or “employee,” but rather a more flexible idea centered on your values, one through which we can adapt to situations much better.
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The self-affirmation theory©Shutterstock
The second key idea is that maintaining your self-identity is not about being perfect. Rather, it’s about working on areas that we personally value in order to be moral, flexible, and good.
The self-affirmation theory©Shutterstock
The last key idea is that we can only maintain self-integrity by affirming that which we are taking actions to deserve. You can’t just say “I am a good parent” because you want praise. Your positive affirmations must necessarily lead you to act in ways that are consistent with that value.
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The neuroscience©Shutterstock
There is MRI evidence suggesting that certain neural pathways, specifically the part involved in positive valuation and self-related information processing, are more active when people practice self-affirmation.
Rewiring the brain©Shutterstock
Research indicates that, much like exercise, affirmations raise the level of feel-good hormones in our brains, and they push our brains to form new clusters of “positive thought” neurons.
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Proven benefits of daily affirmations: lower stress©Shutterstock
High stress levels can be extremely detrimental to our health, and self-affirmations have been shown to decrease harmful stress.
Getting more physically fit©Shutterstock
Intervention studies have shown that self-affirmations have led people to increase their physical behavior. There are also “healing affirmations,” which are based on the idea that your thoughts can influence your health for the better, sometimes practiced by those with serious illness conditions.
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Helping us process information better©Shutterstock
Positive affirmations can help us react with less resistance and defensiveness to “threatening” information or messages.
Improve academic performance©Shutterstock
Positive affirmations can be used by anyone in any walk of life, and they have been linked to increased academic achievement in students.
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Stop overthinking©Shutterstock
Self-affirmation has been shown to reduce overthinking as well. As you focus on positive thoughts, the power of optimism helps override the flow of bad thoughts.
The goal: an adaptive, broad sense of self©Shutterstock
We can become more resilient to difficulties when they arise and in whatever form—whether it’s social pressures, health information, or feelings of exclusion—and construct a better narrative.
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The goal: an adaptive, broad sense of self©Shutterstock
We can become more resilient to difficulties when they arise and in whatever form—whether it’s social pressures, health information, or feelings of exclusion—and construct a better narrative.
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Bridge statements©Shutterstock
If you struggle badly with body image, Morton suggests instead of making the drastic leap from “I’m ugly” to “I’m gorgeous,” starting with something more akin to, “It’s possible that I’m overreacting. I am not as ugly as I think I am.” It’s about opening up space for another possibility.
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Support bridge statements with your environment©Shutterstock
Morton talks about how social media has made it difficult for us to believably affirm our own happiness in comparison with others, and advises that you unfollow or take breaks from content that makes you feel bad about yourself.
Hacking your negative thought pattern©Shutterstock
First acknowledge that while thoughts shape your identity, you are not your thoughts. Thoughts gain power when they’re given words, but they ultimately manifest in actions. Negative thoughts may persist, but giving words only to the positive ones will help cut off their power.
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How often should you practice positive affirmations?©Shutterstock
There are no strict rules, but daily practice is proven to be most effective. Some psychotherapists encourage three to five times daily.
Customize your affirmations to your personal values©Shutterstock
To effectively impact your self-esteem, your affirmations should be positively targeted at things you consider important to you. It can be targeted at body image, work life, anxiety, pregnancy, marriage, etc.
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They’re different from mantras©Shutterstock
Some people use the terms positive affirmation and mantra interchangeably, but mantras are sacred words, sounds, or verses that are more spiritual, whereas affirmations hold no spiritual or religious meaning in the traditional sense.
Examples of positive affirmations©Shutterstock
“I am confident and capable at what I do.” “Nobody but me decides how I feel.” “My body is amazing just the way it is, and I accept myself this way.” “I am enough.” “I am loved.”
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How to practice©Shutterstock
While practicing affirmations, take deep, slow breaths to center you in the moment and the words you’re saying. The more you practice, the more natural it will feel.
Write them down©Shutterstock
You can write them in a journal or on cards that you can carry with you all day as a useful reminder when you’re on the go.
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Morning mirror time©Shutterstock
Mornings are often cited as the best time to practice positive affirmations, specifically when you take your first look at yourself in the mirror. You can shape how the rest of your day goes and boost your self-esteem. Try, “Today, I am brimming with energy and overflowing with joy.”
Where to start©Shutterstock
You can use a guided meditation that helps you with your positive affirmations while also easing you into a relaxed state that makes you more receptive to them.
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