"You are worthy."
"You are capable."
"You have the ability to manifest success."
If there is one thing I want you take away from my recent blogs, it's that no relationship in life is more pivotal to your mental health, your self worth, or your happiness than the relationship you have with yourself. The person that you are can grow, change, and seize success at any moment, but when we neglect the work required to balance our inner peace, we open the door to negative thoughts, stress, and fear.
Maintaining a healthy and balanced relationship with your inner self is work, but it doesn't have to be complicated. I believe that the simplest change to our environment can refocus our power in subtle, but impactful ways. And let's face it, the simplest changes are the easiest to incorporate into our lives.
One tool that I believe captures this balance between simplicity and power is the daily affirmation. These simple, positive statements can have a profound impact on your mindset, emotional well-being, and professional achievements. In this blog post, we will explore what daily affirmations are, how to implement them, and the ways in which they can rewire your mind to face the world with positivity, confidence, and grace.
What are daily affirmations?
Daily affirmations are positive statements or declarations that individuals repeat to themselves with the intention of fostering a positive mindset and influencing their thoughts, behaviors, and attitudes. As the name suggests, they are usually done every day.
They are typically, but not always, written down and placed in an area that the individual frequents, like the bedroom, living room or workspace. Otherwise, some people practice self affirmation by repeating an uplifting statement, declaring their intention, or simply a few words that make them feel good about themselves.
For example, positive daily affirmations can be:
- "I am confident in achieving my goals."
- "Every challenge I face is an opportunity for growth."
- "I radiate positive energy and maintain an abundance mindset."
- "I honor my body for what it is instead of criticizing it for what it is not."
- "I accept my mistakes and choose forgiveness."
- "I positively impact my friends, family, and colleagues."
- "I am grateful for my place in life and excited for the future."
- "I will not be afraid."
Rooted in the principles of positive psychology and cognitive-behavioral therapy, affirmations are designed to challenge and overcome self-doubt, negativity, and limiting beliefs.
And this isn't my own subjective opinion about the power of daily affirmations -- science suggests that the effect self affirmations have on a person's happiness is helpful for many people. This wonderful article published in the Journal of Health Psychology found that individuals who practice self affirmation tended to have a more positive outlook on life, greater happiness, better subjective health, among other positive impacts.
How do positive affirmations work?
Positive affirmations have a much deeper impact than we realize, so much so that they have a direct affect on key neural pathways in the brain. Scientific research has generally found that positive affirmations foster positive thoughts, and these thoughts are able to change our brain chemistry.
There are two ways that affirmations work on our brains, namely:
Through neuroplasticity: The brain’s ability to reorganize itself by forming new neural connections throughout life is known as neuroplasticity. It was once thought that neurogenesis, or the creating of new neural tissue, was rare, but we now understand it to be a flexible, experience-dependent process. Affirmations leverage this capability by repeatedly activating neural pathways associated with positive thoughts and behaviors, forming new connections and stronger, faster pathways.
Through increasing reward-associated neurotransmitters: Research indicates that self-affirmation activates brain regions associated with reward, such as the ventromedial prefrontal cortex (VMPFC), as well as stimulating the release of dopamine and serotonin, two neurotransmitters critical for mood. This activation can create positive feelings and reduce stress, reinforcing the behavior of repeating affirmations.
What are the core principles of effective affirmations?
Now that we have a general overview of the behavioral and neural power of positive affirmations, we should gain a deeper understanding of their core principles. Above all else, positive daily affirmations should consist of two internal intentions, namely:
Choosing the Right Affirmations: Select daily affirmations that resonate deeply with your personal aspirations and areas for growth. It's fine to start with more general couple of affirmations, but over time, it's important to affirm the things we truly desire to see within ourselves every morning.
Belief in the Process: The importance of truly believing in the power of your affirmations to see tangible changes is something you should always strive to believe in. It may seem like a small, almost unnecessary step in your routine to set aside time for positive affirmations, but I promise you, this simple step has massive impacts on your everyday life, health, and future. Keep an open mind, and jump into the process with a positive spirit and abundance mentality.
How do I implement affirmations in daily life?
Now we're at the core of the process where we put our knowledge of affirmation into action. Everyone may have their own form of positive affirmations, but the process for implementing them in your life is relatively universal.
- Identify your affirmations: Think of areas of your life where you sometimes feel low self esteem, doubt, or negative thoughts. Be intentional about the things you wish to affirm about yourself in these instances, whether it's healing, to manifest greater confidence, craft a more positive self image, or improve your ability to make healthy choices.
- Create a daily routine: You can either start the day with affirming your intentions for the day during your morning routine, or add affirmation to your evening routine as a time of reflection and setting yourself up for the next day. Set reminders either on your phone, or with sticky notes, to remind yourself to take the time to do your affirmations.
- Use visual or auditory guides: Some people prefer to write down their positive affirmations and keep them around their space to serve as helpful tools, but it isn't necessary if you're a more auditory person. In that case, record yourself saying your affirmation, and play it back if you wish. These are just a few tools you can use to support your focus.
- Practice mindfulness: Incorporate affirmations into your meditation sessions. Focus on the words and visualize their meaning as you repeat them, and ground yourself in the present. Feel the sensations and feelings that may manifest themselves, and focus on where they originate from your body.
- Stay consistent and patient: Make affirmation a key "must" for your day, no matter when you choose to use them. While the start may not feel like a big change, over time, you'll be come surprised at how positive affirmations have influenced your direction, and helped with managing your emotions during times of stress.
This process is something that will ebb and flow as you become a master of using this powerful tool of positive affirmations every day, but the principles will be the same. Maintaining your mental health can sometimes feel like hard work, but with something as small and useful as saying daily affirmations, you can put in the work without it feeling like a chore.
Conclusion
The concept of using affirmation with intention may seem simple, but they are only one powerful tool you can use to improve your mental health and create joy as you develop a stronger self care routine. Grounded in neuroscientific evidence, positive affirmations have the ability to transform your daily life and offer strength as you live your truth, and achieve your goals.
Consistently incorporate them into your routine, and watch as they shape your thoughts, behaviors, and outcomes. With patience and persistence, the power of daily affirmations can unlock your full potential and lead you to a more fulfilling and successful life.
