A Guide to Affirmations and How to Use Them
written by Tchiki Davis, Ph.D. posted on Psychology Today
Is it sometimes hard for you to believe in yourself? Do you struggle to think positively? Or does your mind always seem to be able to find the worst-case scenarios? Then daily affirmations may be a useful tool to help you shift your mindset in ways that improve your life.
What Are Affirmations?
Affirmations are statements that we say to ourselves that can shift our minds in ways that can make us feel better about ourselves and our lives. They don’t make our thoughts come true. Rather, they help us think in ways that make our lives better.
Are Affirmations Good for Well-Being?
Researchers suggest that deliberate thought processes—like self-affirmations—can be made automatic over time (Paulhus & Coue, 1993). We also know from neuroplasticity studies that the human brain can change and grow, even into adulthood (Demarin & Morovic, 2014). More specific to affirmations, the more we repeat these positive statements and the more we have these positive thoughts, the easier it can be to have these thoughts again in the future.
Research suggests that affirmations can help us maintain our self-esteem in the context of threat (Critcher, Dunning, & Armor, 2010). For example, if a boss is harsh, critical, or dismissive, affirmations may help us continue to feel good about ourselves. When we put this research together, the evidence is compelling that affirmations can be good for well-being.
How to Use Affirmations
Here are some tips to get started:
- Say affirmations out loud.
- Use the present tense.
- Try not to highlight the negative.
- Choose meaningful affirmations.