Positive affirmations are very well-known, but many people either think they don’t work or find it awkward to say phrases aloud.
Below you will find how much of a positive impact affirmations can make on your well-being and ways to make the practice more comfortable!
What are Positive Affirmations?
Positive affirmations are positive statements that are used to challenge and overcome negative thoughts. It can be a simple or complex statement, as long as it is personalized to your needs it will work!
Positive affirmations can be used for a variety of reasons. If you need some motivation, encouragement, a boost of self-esteem, or an increase in productivity then affirmations could be very helpful!
Do Positive Affirmations Really Work?
Yes, they do! The effect of positive affirmations is based on Self-Affirmation Theory. This theory highlights that people are able to cope with stress more effectively when they reflect on ideas that benefit them personally.
On the other hand, many people will practice positive affirmations for a few days and then quit because they think it is useless. Little does everybody know, positive affirmations have to be practiced regularly in order for them to work.
Similar to exercising or eating healthy foods, it takes time to work. In order to see those abs come in or your triceps start to poke, you have to be consistent and do repetitive exercises to train those muscles. This is exactly how your brain works, so creating a routine and being consistent is how you will see a positive change.
By consistently practicing positive affirmations, your thinking patterns will gradually change which will positively impact your thoughts and actions.
So, How do I Start an Affirmation?
Once we understand a concept, it is hard to get started on it. As humans, we tend to overthink when in reality many things are a lot easier than you think! One of those concepts is affirmations!
People tend to think that it’s a secret code on how to start a positive affirmation. But, it is really as simple as your A,B,C’s. Here are the best ways to create effective affirmations:
- The first words should be “I am” (you can also use “I” or “My”, as long as it is in first-person)
- State what you want, not what you don’t want
- Be specific
- It should be in the present tense
- Make it meaningful to you
An example of an affirmation using these tips would be: I am happy with where I am in life right now.
How to Use Affirmations
Choose how often you would like to say them.
For those who are new to practicing positive affirmations, try it once a day first. Once you feel more comfortable, increase it to 2-3 times per day.
Also, it’s important that you don’t rush it, so make sure to set a timer of at least 5 minutes. This may seem long at first, but just keep practicing and it will get easier.
Create a list of affirmations specific to what you want to focus on changing.
It could be that you want to reduce negative thoughts, improve your self-esteem, or help with recovery from depression or anxiety. Whatever YOU need is what you should focus on. You could use the tips above to create your own or use the examples below to start an effective list.
As a beginner, between 3-5 affirmations would be good to start with. As you get more comfortable with saying them aloud, add more to your list.
TIP: If you want to create your own to make them more specific, but are having trouble with it, try writing down the negative aspects of your life/situation first. Once you have those written down, go back and re-write them into positive statements.
Say them out loud!
Saying your affirmations out loud makes it more likely for you to believe what you’re saying. It allows you to literally speak it what you are saying into existence.
Repetition is key! Remember how we said affirmations are exercise for the mind? You can’t to one repetition of bicep curls and expect arms like the Dwayne “The Rock” Johnson.
You have to repeat them to ensure you are truly “exercising” your mind. So use up all the time you put on your timer repeating your list over and over.
Say it like you mean it!
When you are saying the affirmations, say them with intention! If you say it in a low voice and with a careless attitude, you won’t get the best out of it.
Say them with your head held high, chest poked out, and with a positive, uplifting tone. It will feel weird since you are by yourself, but it will make all the difference.
Say them in front of a mirror
Often times, when people get in front of the mirror, they will criticize themselves and cringe at the idea of looking at themselves. Use this time to increase your love for yourself. Think of it as having a conversation with your “broken” self to encourage positivity and compassion.
Alongside that, a study by Nicola Petrocchi and colleagues (2017) found that those who say their affirmations in the mirror had a boost of positive emotions. So, try it, practice it, and take your time.
Be in a positive, quiet environment
Make sure to be in an environment that is built for growth. You don’t need to create an entire room for it, but go somewhere there is no negativity or loud noise. This will allow you to truly hear what you are saying and accept those words.
What Are Some Examples of the Best Positive Affirmations?
I am confident.
I am courageous.
I choose to be happy right now.
I love who I am.
I am an amazing person.
I attract positive and kind people into my life
I create the life I want.
I am creative and persistent in everything I do.
I am always growing and developing.
I am worthy and respect myself.
I am in control of my life.
I choose to love and respect myself.
My thoughts and opinions are valuable.
I appreciate myself.
I see myself with kind eyes.
I am free of anxiety and radiate calmness.
I am letting go of negative thoughts and embrace positive ones.
I am in control of my own thoughts.
My thoughts will be free, happy, and positive.
I am attracting positive energy into my mind and body.
I breathe in relaxation and breathe out tension.
I am capable of solving problems that may come.
I create peace in my mind and body.
I am happy with my life.
I will embrace hope and optimism.
I am confident and worthy.
I choose to think positively.
I accept and love myself.
I will get through this. I will be okay.
I treat myself with kindness and love.
I am strong, courageous, and optimistic.
I am grateful to be alive.
I am in control of my thoughts and emotions.
I concentrate on aspects of my life that make me feel good.
I embrace only healthy and loving relationships in my life.
I love who I am.
I choose to be happy.
I am loved by many.
I attract positivity into my life.
I am learning and growing every day.
I will get through this.
I am peaceful, happy, and positive.
I treat myself with love and care.
I forgive myself for the mistakes I have made.
I accept myself as I am.
I hope you found this very helpful and will choose to use these positive affirmations to encourage self-love and improve your mental health. Comment down below an affirmation that you created using these tips and how your experience is with using them!