Positive Self-Affirmations: You Are What You Think

Positive self-affirmations are powerful. This self-care technique consists of repeating short positive statements to yourself to encourage uplifting thoughts and attitudes. Research shows that speaking kindly to yourself can decrease stress, improve problem-solving skills, and build your confidence.

Like other mental health regimens (meditation, mindfulness, etc.), it will be most effective when you turn a one-time affair into a regular habit.

Here are a few tips for identifying a positive affirmation that will “stick.”

1. Choose a personal affirmation.

While platitudes are plentiful, research shows it is more effective to select a personally meaningful statement. Start by identifying a personal value (for example, authenticity). To reinforce this value, create a mantra, or affirmation, such as, “I am thriving as my authentic self” or “I am enough.” It is key to use language that is familiar to you, so it is believable. Picking an overly perky “you are perfect in every way” may be unsuccessful if you roll your eyes each time you say it.

2. Reframe negative thoughts.

Positive affirmations are opportunities to curb your inner critic. That sneaky little voice can undermine your confidence by using words like “can’t,” “never,” and “should.” You can create a new neural pathway in your brain by replacing these negative thoughts with positive affirmations. For example, if your inner critic tells you that you will never learn a new technology at work respond with a positive, judgement-free statement such as “I am capable of learning new things.” Over time, your subconscious accepts this positive statement as true and reduces the frequency of your negative internal dialogue.

3. Create a positive affirmation habit.

Referring to a positive affirmation on occasion will not produce the same results as creating a daily regimen. Think about ideal touch points throughout the day when you can add a positive affirmation to your routine. Can you insert positive affirmations into your meditation or yoga practice? What about while you make dinner or fold laundry? Research shows that your brain is more receptive right before and after sleep, so bedtime is prime time to add a little positivity into your routine.

New habits take time to implement. You are more likely to find value in a positive affirmation practice if you choose a statement that is meaningful to you, curbs negative thoughts or beliefs, and is repeated consistently.

_{SOURCE: United Benefit Advisors (UBA)}