Self-affirmation alters the brain’s response to health messages and subsequent behavior change. Spontaneous self-affirmation is associated with psychological well-being: Evidence from a US national adult survey sample. The power of positive thinking: Pathological worry is reduced by thought replacement in generalized anxiety disorder. sasi/wp-content/uploads/sites/275/2015/11/Critcher_AffPersp.pdf Self-affirmations provide a broader perspective on self-threat. The psychology of change: Self-affirmation and social psychological intervention. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. This will boost your sense of self, improving self-esteem and self-empowerment when you repeat them. You could also acknowledge your anxiety symptoms in your affirmations, but you’d add a positive twist.įor example, you could say, “I sometimes experience anxiety, but I can still achieve all of my goals.” Sometimes acknowledging your challenges can help you feel you can triumph over them.Īnother idea is to speak to your core values to emphasize what’s important to you. That’s why affirmations usually begin with “I” or “my.”Ĭonsider writing affirmations in the present tense as if what you’re saying is already a reality.įor example, instead of saying, “I will be successful,” you’d say, “I am successful.” When creating affirmations, it’s best to stick with a first-person perspective to provide a stronger connection to your sense of self and goals. It’s essential to choose words that feel believable so that you’ll trust they can happen. To create your affirmations, consider phrases that speak to you and feel natural and appropriate to your challenges. Positive statements work because they lead you to focus on positive self-talk and thinking while leaving worrisome thoughts aside. The more you repeat your affirmations, the more confident you’ll feel. Some people find it helpful to say their positive affirmations in front of a mirror or make it part of their daily meditation practice. The start of your day and just before bedtime might be two of the best times to practice the affirmations. pick one or more and repeat them aloud whenever you need.pick one and repeat it mentally a few times until you calm down.write them down separately on sticky notes and tape them around your desk or home.record them and then play them back throughout the day.write them down a few dozen times in a notebook while focusing on their meaning.
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How to use positive affirmations for anxiety Overall, using positive affirmations can help your emotional health by:
This extended vision of who you are allows you to identify skills, experiences, and traits that make you capable of overcoming this and any other challenge. In other words, affirmations help shift your focus from a problem and refocus on an extended vision of the self. Affirmations can help you reframe your thoughts from focusing on the aspects of the self that feel threatened when facing a challenge to the ones that may remind you that you’re capable and worth it. Research from 2015 indicated that under stress, your concept of self can constrict, which may impact your self-worth. The report also found that self-affirmation, which focuses on your core values and self-worth, was related to feeling less angry or sad. national adult survey also found that practicing spontaneous self-affirmation was linked to a greater sense of:
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It also reduces the experience of pain and worry.Ī 2018 randomized controlled trial with mothers experiencing postpartum baby blues found that listening to positive affirmations and practicing relaxation techniques every day for 4 weeks offered the mothers significant relief from their symptoms.Įvidence from a U.S. The reward system causes you to experience a sense of pleasure and joy. A 2016 study, for example, found that replacing worrisome thoughts with positive mental images or positive affirmations helped people living with anxiety to worry less.Īnother study from 2015 suggested that affirming yourself activates your brain’s reward system. Positive self-talk and positive thinking have a direct effect on how you feel. How positive affirmations help you manage anxiety
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