How to Make Positive Affirmations Work Faster to Boost Your Mental Health?

Understanding Affirmations: Science, Benefits, and How They Work

Imagine you’re preparing to confront your boss about a long-awaited raise.

You feel stressed and unsure of the outcome, but you tell yourself, ‘I am prepared, and I will do my best.’

These words are affirmations—simple yet powerful tools for changing your mindset. These messages and statements that you tell yourself are nothing but affirmations. 

When we are in a dark place, it gets difficult to see the light at the end of the tunnel. In such situations, affirmations are one of the tools that come to our rescue.

Affirmations definition

What do affirmations mean? Affirmations are short, repetitive statements that help reshape your mindset during challenging situations. They can be a powerful tool for promoting mental well-being and resilience.

Positive affirmations are phrases with positive messages that you tell yourself which helps you battle negative thought patterns. For example, when you are experiencing a challenge you say, “I am capable of handling this and coming up with a solution.” 

Negative affirmations, as you guessed it, are just the opposite. For example, you are encountering a challenge and tell yourself, “I can’t handle this” or “ I am not capable of doing this.”

The Science of Affirmations: What Do Psychologists Say? 

Yes, there are psychological theories that highlight the potential benefits of affirmations. One of the major theories explaining the concept is the self-affirmation theory by Social Psychologist Claude Steele. It speaks about self-integrity — a sense of worth, morality and the capacity to make changes in one’s life. 

Affirmations are a great tool to promote self-integrity. Steele also highlights that affirming self in one part of life leads to positive changes in other parts too. 

When experiencing threats or anxiety, affirmations help to focus on an individual’s worth and strengths which leads to reduced defensiveness and stress. 

Studies show that affirmations help in reducing stress, bettering performance, opening horizons for better behaviours and enhancing overall well-being.  Simply put affirmations work by highlighting an individual’s self-worth and core values when an individual encounters challenging situations. Engaging in self-affirmations boosts an individual's self-efficacy.

Are Affirmations Effective?

Yes, affirmations can be highly effective in promoting positive change, but they also have limitations. A 2020 study of college students showed that the use of virtual affirmations had a positive impact on wellbeing,  life satisfaction and self-esteem. Another study found the effectiveness of affirmations in improving performance in tasks related to working memory and inhibitions. Studies over time have confirmed and highlighted the effectiveness of affirmations. 

However, affirmations do come with their own set of limitations. Affirmations may not be suitable for all challenging situations. 

For example, if you are experiencing a significant financial emergency, affirmations might not be enough to get you out of the situation as there are other factors involved. In such scenarios, affirmations can also end up being invalidating. It is equally important to acknowledge the difficulties and avoid toxic positivity at all costs. 

What affirmations can do is simply remind you of your resources and strengths. 

For example, OCD affirmations can help you stay in control during a difficult OCD episode by reminding you of your strengths. 

For affirmations to work, taking action is important. Affirmations act as a gateway for change. For change to occur, one has to make a conscious effort through actions, behaviours and mindsets.

If your affirmations are generic and do not align with your values, they might not work well.  It is important to keep your affirmations authentic. No one affirmation works for everyone and you have to figure out what works the best for you. 

To give you an example, if you are looking for affirmations for insecurity, tailoring one for yourself can be more helpful than using stock affirmations. 

Why Affirmations Matter 

Reasons to Use Affirmations 

Here are some benefits of using affirmations:

1. Increased motivation towards action 
2. Improved focus on goals 
3. Reduced stress
4. Boosts your self-identity 
5. Helps focus on positives 
6. Builds new behaviours 
7. Increases confidence

The Power of Belief: The Science Behind Affirmations

A Brief History of Affirmations 

Affirmations find their routes in ancient Egyptian, Buddhist and Hindu traditions. Egyptians used affirmations as inscriptions on various objects while matras similar to affirmations are found in Eastern traditions of Hinduism and Buddhism. 

However, the historical origins of affirmations are still debated. Around 1920, a French pharmacist and Psychologist Émile Coué popularized the concept of conscious autosuggestion, through his book “Self Mastery Through Conscious Autosuggestion.” He administered the phrase “Every day, in every way, I’m getting better and better” to be used daily. 

Explaining the Psychological Science 

You might be thinking, do affirmations work? 

Let’s delve into this question and see how affirmations work. 

Affirmations work based on the concept of neuroplasticity and self-efficacy. 

Self-efficacy is an individual’s belief in their ability to reach set goals. Critcher & Dunning (2015) studied the effect of self-affirmations on one’s self-concept (belief and image of oneself). They found that affirmations help in widening one’s self-concept which allows one to have a better perspective about the given threat. 

When in threat, our self-concept might get diminished to only focus on the threat. This study states that affirmations do not minimize the threat but work as powerful manifestation words that highlight the other significant parts of an individual’s self and identity. This increased self-belief leads to improved self-efficacy. For example, affirming that you can do a particular task helps to increase confidence in your abilities and skills.  

Neuroplasticity is our brain’s ability to adapt to situations by rewiring and restructuring. In simple words, as we grow and develop, so does our brain.  

Through self-affirmations, we can make changes in established patterns and beliefs by simply rewiring the brain. Research shows that affirmations activate brain regions associated with positive valuation and self-related information processing. 

This means that affirmations increase neural pathways associated with these areas through the power of neuroplasticity. Increased neural pathways mean that your brain is rewiring to create positive thinking patterns which in turn can be translated into behaviors. 

Making Affirmations Work for You 

How Do Affirmations Work? 

Positive affirmations help to change and unlearn unhelpful thought patterns through the creation of new neural pathways. Your thoughts affect how you feel and how you behave. Combined with actions, affirmations help to build better and helpful behaviours. A 2014 study showed that the use of affirmations promoted the intention to change and subsequent changes in behaviours related to health. In short, affirmations are a great tool that helps you move towards helpful feelings and actions. Because they replace negative thinking patterns with more positive and helpful thinking,  

Choosing Powerful Affirmations 

Tips for writing effective affirmations: 

1. Use positive language that is focused on what you want and not what you don’t 
2. Write them in the present tense
3. Keep it realistic
4. Keep them short so that you can remember them when needed
5. Keep them specific 
6. Practice them daily 
7. Don’t use stock affirmations, instead figure out what works for you through trial and error 

Incorporating Affirmations into Your Life 

When to Use Affirmations?

Affirmations can be used for a variety of scenarios. You can use it to manifest confidence when you are going through a difficult time. They can be incorporated into your daily life. They can help you overcome a bad habit or improve productivity. 

You can keep positive affirmation cards for anxiety ready before an interview or a presentation. You can start practising them for a few minutes every day. For people in recovery, positive affirmations can help you stay focused.

Difference Between Writing vs. Saying Affirmations 

Both writing and saying affirmations come with pros and cons. You can figure out which one suits you the best.  

Writing affirmations may take more time, but it can enhance focus and reinforce commitment. If you’re short on time, saying them out loud offers a quick and effective alternative.

Writing affirmations requires more effort. A major advantage of writing is that you can keep them in different places to serve as reminders. While writing, you can probably be more focused.

Speaking affirmations can be more useful if you are running out of time. You will also be able to repeat them more which increases immediate effect. A disadvantage is that saying them might feel unnatural to some people and writing them may feel better. 

Morning, Night, or Sleep-Time Affirmations

Morning affirmations set a positive tone for the day while using them at night can reduce stress and prepare the mind for restful sleep. It is a soothing practice that can help you feel relaxed in the morning and prepare you for the day. 

Since affirmations are shown to activate the brain's reward centres, using them in the morning can build motivation for the day. Potential benefits of using them during sleep-time or night include reduction of stress, reduced negative thoughts and overall better sleep. 

The Power of Repetition 

How Long Does it Take for Affirmations to Work? 

There is no one-size-fits-all approach for affirmations, as their effectiveness depends on individual consistency and commitment. Some people see results immediately while for others it might take more time such as weeks or months. 

Various factors can impact the time frames such as the consistency, number of repetitions, clarity of affirmations, actions, emotional resonance and other external factors. Although many factors affect the timeframe, consistency is the key to success. 

The Daily Impact of Affirmations 

The potential benefits and shifts in mindset include increased confidence, improved sense of self, and reduced stress about everyday tasks. Daily practice can bring about changes in behaviours by increasing focus on goals, and increased motivation and action towards goals. 

Maximizing Affirmation Effectiveness 

Tips for Affirmation Daily Practice 

Here are some tips to improve your daily practice of affirmations:

1. Speaking them out loud a few times a day 
2. Combine affirmations with visualization 
3. Express them with positive emotion 
4. Consistent repetitions
5. Keep them realistic and specific
6. Use them in the present tense 

Tracking Your Progress 

Recognizing Positive and Negative Shifts 

How to know if affirmations are impacting you positively?

• Increased confidence 
• Reduced stress
• Increased focus on goals 
• Increased motivation 
• Increase in positive self-talk 
• Being more proactive and action-oriented 

How to know if affirmations are impacting you negatively?

• Feeling overwhelmed 
• Increased self-doubt 
• Increased anxiety 
• Increase in negative self-talk 
• Not feeling motivated 
• Feeling like you are “faking” the affirmations 

Beyond Affirmations: Additional Tools 

Alternative Methods for Positive Self-Talk 

• Visualization: A powerful technique where you imagine positive scenarios and outcomes to reinforce self-confidence and success. When you visualize, you paint a positive picture in your mind about the feelings and outcomes that you desire. You mentally rehearse what you want to improve your actions and performance. 
• Journaling: Journaling is another practice through which you can build healthy self-talk. You record your experiences in a written or drawn form. A journal captures many things including your thoughts, feelings, insights etc. Many journal prompts available online help you in bettering your self-talk into a more helpful one. You can also keep a positive affirmations journal. 
• Therapy: Reaching out to a trained professional is another way of building positive self-talk. A therapist will be able to guide you using their expertise and a tailor-made treatment plan.

Affirmation Inspiration : Category-Based Affirmations  

Positive affirmation for Anxiety

“This anxiety will pass”

“This anxiety is temporary”

“I have survived my anxiety before and I can survive it now”

“I am safe right now”

“I inhale calmness and exhale stress”

Positive Affirmation for OCD

“I am in control of my thoughts”

“These thoughts will pass soon”

“I can control my compulsions”

“I am in control of my OCD and I am safe”

“I can overcome these thoughts”

Positive affirmation for ADHD

“I am enough”

“I am doing my best at this moment”

“My worth does not depend on how productive I am”

“I am perfect the way I am and I can work on doing better”

“My ADHD does not define me”

Positive Affirmation for Depression

“I am worthy of good things”

“I am resilient”

“My depression does not define me”

“I am overcoming depression, one day at a time”

“This difficult period will pass”

Positive Affirmation for Relationships 

“I deserve healthy relationships”

“I am in control of my overthinking and I am safe in this relationship”

“I choose relationships that are good for me”

“I deserve relationships that are honest and have healthy communication”

“I am worthy of relationships where I am valued”

Positive Affirmation for Health 

“I am grateful for my body and I feel positive about my body”

“I am in control of my health”

“I make the right decisions for my health”

“I  deserve to be healthy”

“I take care of my body consistently”

Positive Affirmation for Wealth 

“I am in control of my finances”

“I am capable of being financially independent”

“I trust in my capabilities to create wealth”

“I deserve to be financially well

“My wealth does not define me”

Positive Affirmation for Work/Career 

“I am capable of having a good career”

“I love to learn and grow”

“I have the ability to achieve whatever I want”

“I can achieve my career goals”

“I am doing my best and learning from my mistakes”

• Example: Positive affirmation for Self-Help 

“I am capable of helping myself”

“I am capable of problem-solving”

“I have the resources to support myself”

“I can get through difficult times just like I have done before”

“I can ask for help when needed”

Conclusion 

Affirmations are a great resource to add to your box of tools to help you in this journey of life. Over the years, research has shown that affirmations help in enhancing overall well-being. They improve self-efficacy and help in rewiring the brain through the power of neuroplasticity. When coupled with action, affirmations can help in creating better behaviours, decreasing stress, increasing motivation and much more. Remember, to make affirmations work, consistency is important. By engaging in consistent practice and use of positive self-talk, you can truly use affirmations to make positive shifts in your life and can reap the benefits of affirmations magic.

Citations/References

https://www.additudemag.com/positive-affirmations-adhd-rsd-emotions/

https://www.betterhelp.com/advice/visualization/positive-visualization-the-scientific-benefits-of-visualization/

https://www.everydayhealth.com/emotional-health/what-are-affirmations/

https://psychcentral.com/anxiety/affirmations-for-anxiety#fear-or-panic-attacks

https://psychcentral.com/lib/imagery-in-everyday-life

https://psychcentral.com/depression/positive-affirmations-for-depression#positive-affirmations-to-use

https://positivepsychology.com/self-esteem-journal-prompts/#self-love

https://positivepsychology.com/daily-affirmations/

https://www.psychologytoday.com/us/blog/the-age-of-overindulgence/202307/affirmations-may-improve-life-satisfaction-and-well-being

https://www.psychologytoday.com/intl/blog/the-wise-open-mind/201108/5-steps-to-make-affirmations-work-for-you

https://www.washingtonpost.com/wellness/2022/05/02/do-self-affirmations-work/

https://www.webmd.com/balance/what-to-know-positive-affirmations

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