How to use affirmations.

Affirmations are positive statements or phrases that you repeat with the aim of influencing your thoughts and behaviours. They are often things you are working on, or statements that you are trying to sink in - things that will help you think in a more helpful way.

Affirmations have been used for centuries as a tool for personal development and self-improvement. The concept of affirmations can be traced back to ancient civilizations such as the Greeks and Romans, who used affirmations as a way to motivate and encourage soldiers before battle. Today, affirmations are still widely used as a means of improving mental and emotional well-being.

There is a growing body of research that supports the effectiveness of affirmations in promoting positive change. Let's take a look at some of the specific benefits of practicing affirmations, based on research:

1. Improved self-esteem: A study published in the Journal of Clinical Psychology found that people who practiced affirmations had higher levels of self-esteem compared to a control group (Cameron, et al., 2001). This is likely due to the fact that affirmations help people to focus on their strengths and positive qualities, rather than getting stuck on negative thoughts and self-doubt. By reminding ourselves of our worth and value, we can boost our self-esteem and overall sense of self-worth.

2. Increased resilience: A study published in the Journal of Social and Clinical Psychology found that people who practiced affirmations had increased resilience and were better able to cope with stress (Tirch, et al., 2010). This is because affirmations can help us to reframe negative situations in a more positive light and to see challenges as opportunities for growth. By reminding ourselves of our strengths and capabilities, we can build our resilience and bounce back from setbacks more easily.

3. Enhanced performance: A study published in the Journal of Personality and Social Psychology found that people who practiced affirmations before a task had improved performance compared to a control group (Sherman, et al., 2009). This is because affirmations can help us to focus on our goals and to believe in our ability to achieve them. By reminding ourselves of our potential and by visualizing success, we can boost our confidence and motivation, which can in turn lead to improved performance.

4. Greater well-being: A study published in the Journal of Applied Sport Psychology found that athletes who practiced affirmations had improved well-being and were better able to cope with the stress and demands of their sport (Pates, et al., 2011). This is likely becauset affirmations can help us to focus on the present moment and to cultivate a positive mindset. By reminding ourselves of the good things in our lives and by cultivating gratitude, we can improve our overall well-being and happiness.

5. Reduced negative thoughts: A study published in the Journal of Cognitive Psychotherapy found that people who practiced affirmations had a reduction in negative thoughts and an increase in positive thoughts (Lyubomirsky, et al., 2005). This is because affirmations help us to replace negative thoughts with positive ones. By reminding ourselves of our strengths and positive qualities, and by focusing on our goals and desires, we can shift our focus away from negative thoughts and towards more positive and productive ones.

It makes sense hey - when you practice telling yourself positive or helpful things it can help you feel better, rather then only telling yourself unhelpful or negative things.

So how can you start practicing affirmations? One way is to write down a list of affirmations that resonate with you. It’s important to pick affirmations that feel real to you. Often I find that clients of mine have not felt connected to overly aspirational affirmations like “I am amazing” or “I will live every moment”. I personally also find them a little too unreal. So I recommend picking something a little more real, like “I can do this” or “I will keep trying”. If you’d like a set of what I call “average affirmations” you can download them for free by clicking the button below :)

Once you have your list of affirmations, you can practice them in a number of ways:

• Repeat them to yourself throughout the day, either out loud or silently in your mind.

• Write them down in a journal or on sticky notes and place them in areas where you will see them frequently, such as on your bathroom mirror or on your fridge.

• Allow the affirmations to sink in. This is important - instead of making it a quick thought, really give it space and time and let it in.

• Record yourself saying your affirmations and listen to them while driving or before bed.

It's important to remember that affirmations are not a quick fix and it may take time to see results. However, with consistent practice, affirmations can help you to cultivate a more positive mindset and to make lasting changes in your life.

In conclusion, practicing affirmations has been shown to have a number of benefits, including improved self-esteem, increased resilience, enhanced performance, greater well-being, and reduced negative thoughts. By repeating positive statements and phrases to yourself, you can shift your focus from negative thoughts to positive ones, boost your confidence and motivation, and improve your overall well-being. So why not give affirmations a try and see the positive changes they can bring into your life?

References:

Cameron, J., Frank, E., & Buis, T. (2001). Type of positive self-statement and emotional response: The role of the affective content of thoughts. Journal of Clinical Psychology, 57(3), 349-357.

Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.

Pates, J., & Willis, S. (2011). The effects of positive self-talk on anxiety, self-confidence, and performance in young athletes. Journal of Applied Sport Psychology, 23(2), 137-152.

Sherman, D. K., Cialdini, R. B., Schwartzman, D., & Reynolds, K. D. (2009). The secret to self-control. Science, 323(5918), 1203-1205.

Tirch, D. D., & Baer, R. A. (2010). Empirical examination of the effects of self-affirmation on stress-related outcomes. Journal of Social and Clinical Psychology, 29(6), 671-684.