Affirmations - What, Why and How?

For a number of years you’ve probably heard a lot of hoopla about affirmations. Many people use affirmations as a method of self-improvement or for achieving their goals. Some of you probably believe and trust in incorporating them into your daily practice, and probably some of you don’t think affirmations are that useful.If you do, amazing! Keep it up!If you don’t, I ask you, have you tried it? Like really tried it?

What are Affirmations?

Affirmations are positive statements that you repeat to yourself mentally or aloud. These statements can be related to various areas of life, such as health, love, career, and finances. The idea behind affirmations is that by repeating positive statements, you can change their thought patterns, emotions, and behaviours. 

What are the benefits of affirmations?

There are numerous benefits to having a daily affirmation process, but here are just a few:

Reducing Stress

Ugh, stress. Stress is a common problem that affects people's mental and physical health. Studies have found that affirmations can help to reduce stress levels. A study conducted by the University of California, Riverside, found that using positive affirmations decreased cortisol levels in participants, one of the hormones released in response to stress. This shows that affirmations can have a positive impact on our body's physiological response to stress.

Improving Self-Esteem

Forget other people’s unwanted opinions about us, we (yes WE!) can be our own worst critic, harshly affecting what we believe about ourselves. Affirmations can help to improve self-esteem. When people repeat positive statements to themselves, they are reinforcing positive beliefs about themselves. Over time, this can improve self-image and self-worth. A study conducted by the University of Florida found that positive affirmations increased participants' feelings of self-esteem and improved their mood.

Increasing Motivation

Affirmations can also help to increase motivation, moving you from “Ugh” to “Let’s do this!”. When people repeat positive statements to themselves, they are focusing their attention on their goals and desires. This can help to increase motivation and drive to achieve those goals. A study conducted by Carnegie Mellon University found that affirmations increased participants' persistence on a task and improved their performance.

Improving Physical Health

Believe it or not, there is also evidence to suggest that affirmations can have a positive impact on physical health. Yes, you read that right! A study conducted by the University of Kentucky found that using affirmations improved participants' physical health by reducing symptoms of chronic stress, such as headaches and fatigue. Additionally, a study conducted by the University of California, San Francisco, found that using affirmations improved breast cancer survivors' quality of life and reduced symptoms of depression and anxiety. (It’s like magic! The awesome power of positive thoughts!)

How do you do the affirmation thing?

Here's how to use affirmations as part of a daily practice:

Choose your affirmation(s)

Start by choosing affirmations that resonate with you and address the specific areas of your life where you want to see change. For example, if you're trying to build self-confidence, you might choose affirmations like "I am worthy," "I am capable," or "I believe in myself." Write down your affirmations and keep them in a place where you can easily refer to them. Some people find using sticky notes on mirrors, fridges or even your front door are good spots.

Practice daily

Set aside time each day to practice your affirmations. You might choose to do this in the morning, before you start your day, or in the evening, as a way to wind down. Repeat your affirmations to yourself several times, either silently or out loud. Try to really focus on the words and feel the positive energy they bring.

Use visualization

As you repeat your affirmations, try to visualize yourself embodying the positive qualities you are affirming. For example, if your affirmation is "I am confident," imagine yourself standing tall, with a big smile on your face, feeling self-assured and powerful.

Be consistent

Like any habit, using affirmations requires consistency. Make it a daily practice, even if you don't always feel like it's making a difference right away. Over time, the positive messages you are repeating to yourself will start to take hold and become a part of your natural thought patterns.

Monitor your progress

As you continue to use affirmations, pay attention to how they are impacting your life. Are you feeling more confident? Are you seeing positive changes in the areas of your life you are focusing on? Celebrate your progress and use it as motivation to continue your daily practice.

Many years ago you would have found me in the ‘hoopla’ camp. I still have to work at turning my negative talk into positive thoughts when I’m triggered. But, I know that affirmations have numerous benefits that improve my mental and physical well-being. If you don’t want to believe me, that’s okay, but you can’t knock it until you try it. Incorporating affirmations into daily routines can be a simple yet effective way to improve overall well-being. But remember, affirmations are just one tool in your personal growth toolbox. It's important to also take action towards your goals, surround yourself with positive influences, and practice self-care to support your overall well-being.