The Power of Affirmations

The Power of Affirmations: How Positive Self-Talk Shapes Your Mindset

Affirmations are a research-backed method to increase our confidence and self-esteem, and reduce stress. An affirmation is a phrase that we can repeat to ourselves to challenge negative thought patterns. 

There are multiple types of affirmations:

• self-affirmations focus on core values

• goal-oriented affirmations focus on achieving specific objectives

• healing affirmations focus on physical and emotional recovery

Affirmations work because of something called neuroplasticity, which is the brain's ability to change and form new neural connections. The more we repeat a thought, the more we will subconsciously move towards that thought. An analogy I often use in sessions is to think of our brains like a sledding hill and our thoughts as sledders. The more often the sledders go down certain paths, the more ingrained those paths become. Eventually, we notice that a sledder starts on one path and ends up on a more ingrained path. 

Fortunately, we can take control of the paths we send sledders down, and this is through positive affirmations. When we repeat affirmations to ourselves, they become more ingrained in our minds. 

While affirmations may sound like pseudoscience to some, we see study after study showing that positive affirmations lead to healthier and more positive behaviors. Self-affirmations can actually activate the brain’s reward system, leading to associations between positive stimuli and positive outcomes. An important aspect of affirmations is repetition, the more we repeat anything, the truer it feels to us. 

Tips for practicing affirmation

• Use I-Statements

• These are affirmations that we are telling to ourselves. We want these messages to feel as connected to ourselves as possible. Instead of, “you are —”, start with “I am —”

• Use Positive Wording

• Positive affirmations are, first and foremost, positive! As tempting as it may be, we will not let affirmations become a pathway to negative self-talk. If your affirmation is not something you could say (seriously) to your best friend, it is likely not kind enough. 

• Make it Believable

• So often positive affirmations fall flat because the person saying them does not believe what they are saying. Affirmations are not about striving for perfection, they are about recognizing your values and strengths. If you struggle to think of an attribute, try to start with a more neutral affirmation, such as “I am working to improve”

• Repeat, Repeat, Repeat!

• Affirmations work because we are reinforcing those ideas. The more we repeat the affirmation, the more we reinforce them. 

• Add Affirmations Into Your Routine

• A great way to remember to repeat those affirmations is by incorporating them into your routines. Whether it’s when you wake up, during the bedtime routine, or somewhere in between, think of a good time during your day to incorporate affirmations.

Here are some examples of affirmations you can use:

• I am working towards my goals

• I am growing and healing every day

• I am doing the best that I can in every moment

• I am a source of light 

• I am strong

• I am kind

• I am worthy

• I am loved