There are moments when we are haunted by the whispers of self-doubt and negativity that creep into our minds. They appear uninvited, lurking in the shadows. As we struggle with this gloomy dance of thoughts, one cannot help but wonder: Why do we allow our own inner voice to treat us in such a cruel way? 

Our beliefs are habitual thinking patterns we learned in childhood. Some of them are quite positive and benefit us, while others can hold us back from further development. We are not fully aware of how much of an impact our surroundings have had on the way we are now. It feels natural to us, and we think that’s just how it is. However, it’s worth looking at it from a different perspective and not being afraid of change. Just because we think a certain way doesn’t mean we can’t redirect it a bit. We should start paying attention to what’s in our heads and consider whether these beliefs are limiting our ability to create the things we want.

Positive affirmations can be a powerful ally in our quest for personal growth and well-being. An affirmation is what we think or say. Most of the time, what we think or say is negative and doesn’t serve us well. That’s why it’s important to try to retrain our thinking and speaking into more positive patterns if we want to make better changes in our lives. Positive affirmations act as a daily reminder to cultivate a more optimistic outlook, reinforcing our self-belief and fostering a can-do attitude.

Drawing from psychological theories, positive affirmations have gained credibility as a tool for cultivating a positive mindset. One of the psychological theories is the self-affirmation theory (Steele, 1988), which examines how individuals respond to information or experiences that threaten their self-concept. This theory has led to neuroscientific research to explore whether self-affirmation in a positive way triggers changes in the brain. MRI evidence from studies, such as the one conducted by Cascio et al. in 2016, suggests that specific neural pathways become more active during self-affirmation tasks. These findings show that when we practice self-affirmation, we tend to perceive threatening information as more personally relevant and valuable. Affirmations have been demonstrated to be effective in reducing the persistence of negative thoughts, as shown in a study (Wiesenfeld et al., 2001). By addressing negative messages and substituting them with positive statements, we can construct more adaptive and hopeful narratives about our self-identity and our potential accomplishments. There are no strict rules regarding the timing or frequency of practicing self-affirmations. Psychotherapist Ronald Alexander suggests that affirmations can be repeated up to three to five times daily to reinforce positive beliefs. He recommends writing affirmations down in a journal and practicing them in front of a mirror as an effective method for enhancing their power and effectiveness.

Here are some examples of positive affirmations: 

“I believe in myself, I am strong and brave.”

“My goals and desires are as worthwhile as everybody else’s.”

“My body is amazing just the way it is, and I accept myself this way.” 

“Whenever I fall down, I get back up again.”

“I am unique and beautiful.”

“Every experience I have is perfect for my growth.”

What works for one person may not work for another. If you’re struggling to create your own affirmations, consider focusing on a value you would like to include in your personal narrative. Positive affirmations can be a refreshing method for practicing positive self-talk and preventing negative messages. Whether you’re looking to manage anxiety, boost motivation, or be more optimistic in general, creating your own affirmations can be a helpful approach and quiet down the whispers of self-doubt and negativity.

Aleksandra Szumielewicz

Sources:

Positivepsychology.com – Positive Daily Affirmations: Is There Science Behind It?

Louisehay.com – The Power of Affirmations