Affirmations

What are affirmations?

Affirmations are consistent positive phrases and thoughts that, when repeated regularly, allow you to change established patterns of behaviour, modifying them as needed for an individual. Affirmations can be said both out loud and silently. Their key distinction lies in their consistently positive structure (fact), which shifts the mindset from negative to positive, sustains motivation, lessens stress, and accelerates goal attainment. Affirmations can also boost self-confidence, alleviate anxiety, and address other emotions or feelings that cause discomfort.

When delving into the world of affirmations, you might encounter a comparison with mantras, often used as a synonym. However, this is a misconception. Mantras, technically sacred texts, sounds, and words, are primarily part of spiritual and religious practices, carrying a spiritual meaning. In contrast, affirmations, born from psychology, are tools for changing the mind's outlook. They bear no cultural, religious, or spiritual significance. They can be used at any time by anyone without the need for accompanying tools or techniques.

What are the origins of affirmations, and how do they work from a scientific point of view?

Many experts agree that affirmations have roots tracing back to ancient Egyptian and Sumerian customs, where inscribing positive statements on amulets, walls, and various items was common practice, albeit with a sacred rather than psychological intention at the time. Some think that affirmations evolved directly from mantras, transforming into "daily mantras" to be used beyond spirituality. In the 17th century, the French philosopher René Descartes wrote: "I think, therefore I am," which might be regarded as the initial comprehensive affirmation intended to enlighten consciousness and thoughts.

Subsequently, psychologist Émile Coué pioneered the technique of "conscious self-hypnosis" in the early 20th century, presently known as the Coué method. The essence of this approach involved reciting specific positive phrases twenty times at the start and end of each day. For example, "Every day I feel better and better". It was Coué's method that at one time influenced Napoleon Hill, who wrote the bestseller "Think and Grow Rich." After a while, "self-hypnosis" (perhaps due to the negative associations associated with the word "hypnosis" itself) was replaced by the word "affirmations" signifying the onset of an entire movement within psychology and a succession of publications focused on independent changes in consciousness.

In 1978, author Jean Illsley Clarke pioneered the focus on affirmations in her book "Self-Esteem: A Family Affair." She expanded on this topic in her subsequent book "Words That Help," likening affirmations to "growth resolutions." Clarke suggests that as individuals progress through various life stages, they require distinct affirmations to support their personal development. Another famous author who wrote about affirmations is Louise Hay. Her affirmations, combined with a healthy lifestyle and nutrition, helped her recover from cancer and live to be 90 years old. Drawing from her personal journey, Hay has authored several books, including "Loving Yourself to Great Health" and "Experience Your Good Now!" which have become bestsellers.

Since the 1980s, social psychologists began extensive scientific research on affirmations. They discovered that individuals use affirmations as a psychological tool to adapt to stress by providing the necessary information. Affirmations trigger this protective defence mechanism, raising mood and boosting cognitive agility and resilience. However, they also found out that affirmations are not suitable for everyone, and their effectiveness is tied to an individual's personal values and how well the technique resonates with them. Therefore, if there is psychological resistance, just like with any psychotherapeutic method, affirmations will be ineffective.

Hence, when answering whether affirmations work, we can say unequivocally: Yes, they do. Positive affirmations can serve as a form of self-reflection, specifically through self-talk, and can supplant negative experiences. They are an alternative to our internal "critic" when an individual negatively evaluates certain actions, deeds, or words. Affirmations work similarly but positively. Clinical psychiatrist Boise Zand from the University of Idaho attributes their success to "neuroplasticity," the brain's capacity to adapt to information and form new behavioural patterns. It's comparable to muscle memory: the more frequently we repeat an exercise, the more proficient we become. This is why repetition plays a major role in affirmations. Therefore, if you consistently train your brain to swap negative thoughts with positive ones over a month, it will start doing it automatically, creating a new habitual pattern.

Interestingly, affirmations also impact the brain on a neurobiological level. Research involving magnetic resonance imaging of individuals who engaged in prolonged affirmation repetition revealed that affirmations stimulate the brain's reward centre-the same area activated when we are rewarded for our efforts. This activation also affects how we perceive and evaluate our abilities.

In particular, positive affirmations can be used to:

• Boost self-esteem. This is clear from the previous paragraph, since the same department that embodies our sense of self is activated.

• Manage stress. Based on the wording of the affirmation, it can aid in more effectively managing your psychological state and quicker replenishment of inner resources.

• Process previous traumas and negative associations. For this reason, psychotherapist Corey Yeager, who works with NBA athletes, employs affirmations to assist players in effectively dealing with poor performance and overcoming adverse experiences during games.

• Establish healthy habits. Owing to the brain's neuroplasticity, as previously described, affirmations can ease the transition into new lifestyle habits, such as adopting morning runs. This consequently contributes to enhancing both mental and physical well-being.

• Diminish or even completely eradicate anxiety. Affirmations can help you lessen your emotional response to particular situations, such as stress, thereby decreasing the severity of anxiety disorders or fear.

• Enhance educational success or professional performance. Much of this can be attributed to the power of affirmations to inspire and concentrate an individual on their core values. For instance, a study in 2017 revealed that students who frequently practised affirmations achieved better grades during exams and tests.

How to properly write affirmations

To ensure an affirmation is effective and achieves any of the above outcomes, it needs to be constructed in a specific manner. Adhere to the following rules and steps to create positive affirmations for yourself:

1. Identify the negative thought or mindset you wish to address or use as a starting point for change. Take, for instance, your desire to be confident while on stage; what currently causes your feelings of insecurity? Suppose you believe you appear foolish. This suggests that your underlying negative belief is that others judge you harshly or that you often make mistakes when speaking. In such instances, the affirmation should convert this notion into a fully positive one. For example, "I deliver an outstanding performance every time I speak publicly."
2. Ensure your affirmation is clear and concise. It should be easy for you to remember. Try to keep it to a maximum of 10 words.
3. Ensure the affirmation resonates with your core values ​​and that you truly believe what you say. In a particular study, participants were split into two groups: the first group recited affirmations that aligned with their own beliefs and views of the world. In contrast, the second group repeated statements that contradicted their personal opinions, and the psychological and emotional readings of the second group remained unchanged, in contrast to the first group. Therefore, it's crucial to choose affirmations that resonate with your internal state of mind (this does not refer to the beliefs that affirmations aim to alter, but rather to the desires and beliefs in the affirmations themselves).
4. Start your affirmation with "I" or "My." Don't worry about seeming arrogant or self-centred; affirmations are meant to be personal and for your use alone. Hence, using "I" rather than a vague "feeling happy" is essential. For instance, "I am brimming with positive energy" is preferable to "Positivity surrounds me."
5. Employ the present tense as though it is occurring now. Our brain's architecture is more attuned to the present than the past, and definitely not the future. Avoid establishing a timeline such as "I will reach my goal in three months"-this does not constitute planning.
6. Steer clear of using words like "want" or "need." Affirmations ought to express gratitude for what you presumably already possess rather than conveying a sense of lack or a request for something.
7. Make sure all your affirmations are positive. For this purpose, omit the word "not" and any negative verbs from your affirmations, including phrases like "I stop," "I am not doing it again," or "I am going to stop." Our brain tends to overlook the "not" and interprets the statements in reverse-as "I will." Rather than saying, "I won't smoke again," affirm, "I embrace a healthy lifestyle and cultivate wholesome habits."
8. Add feeling to your positive affirmations. This will strengthen them. For example, "I am happy to perform on stage and always do an amazing job."
9. Don't write affirmations that you find difficult to believe. If you hate speaking in public, you're unlikely to be able to convince yourself that you love doing it immediately. These instances begin with a neutral statement like "I experience contentment when speaking publicly." In other words, while affirmations should be positive, they must also be believable and personally relevant.

Different types of affirmations and examples

There are many types of affirmations, but most of them differ in their goals. Let's have a look at the most popular types of affirmations and examples provided:

Affirmations for financial well-being. These affirmations are designed to help you tap into your inner potential, explore your available resources, and activate them to enhance your productivity and, as a result, your salary. They can also help you notice more financial opportunities, supposedly attracting success and wealth. Here are some examples of financial affirmations:

• I can achieve the level of wealth that I dream of

• I am worthy of earning even more than I do now

• I easily attract money and clients

• I can overcome any obstacles on my path to achieving my goals

• Every day, I am growing wealthier and working hard for it

• I am grateful for the opportunities that are available to me

• I make money effortlessly and quickly

Health affirmations. Let's look at affirmations designed to improve your physical well-being. They are specially tailored for individuals who are new to a healthy lifestyle and embark on their sports journey. Here are some examples:

• My body is robust, resilient, and full of vibrant energy

• I am grateful to my body and respect it for what it is

• My immune system is remarkably strong, and my body functions flawlessly

• I have incredibly good health

• I am the steward of my body, and I nurture it with care

• I am deserving of good health and to feel good

Anti-anxiety affirmations. As a rule, these affirmations aim to create a feeling of security and safety in a person (an anxiety disorder often involves an underlying sense of insecurity and an expectation of threats from people or the world around you). Here are some examples:

• I feel protected

• I am safe right now

• I attract only positive and fortunate events

• My environment provides safety and security for me, my family, and my children

• The world treats me kindly and provides protection

You can also "expand" anti-anxiety affirmations to increase your ability to cope with threats, for example:

• I have enough strength to overcome any obstacles

• I can handle challenges and problems

• I am confident in my abilities

• I always know what to do and do everything right

• My mind is organised, and my thoughts are clear

• I consistently make rational and beneficial decisions for myself

Affirmations for self-confidence and achieving goals. These affirmations help you focus on your interests and needs, increase your confidence to achieve them, accomplish any goal you set, and maintain your motivation so you do not give up. Here are some examples:

• I deserve success

• I can succeed in any endeavour I choose

• My unique abilities contribute to my success

• I achieve any of my desired goals

• I succeed in everything I do

• I manifest my desires with ease and speed

• I consistently pursue my goals with unwavering determination without looking back

Affirmations for inspiration. These affirmations are suitable for creative individuals (e.g. artists, architects, writers) or when you must express and develop your creative side. They are effective when you devise an innovative solution for a situation or introduce something fresh into your daily routine. Here are some examples:

• I feel inspired by everything around me

• My creativity and potential are unique

• I can create something new every day

• I have a rich and vivid imagination

• I allow my imagination and creativity to flow freely

• I create intuitively and enjoy it

Affirmations of gratitude. These are affirmations combined with the practice of gratitude, which helps shift your focus from negative life events to positive ones. They assist you in developing the habit of objectively recognising your accomplishments and gains. Here are some examples:

• I am grateful for my family and friends

• I am content with the life I currently lead

• I love my life, my home, and my family

• I am grateful to the experiences of the past day for…

• I love my life because it is peaceful and stable (or because it is constantly filled with adventures and surprises)

• I am grateful for what I do for myself and my loved ones

Affirmations can also vary based on their intended audience and the specific interests and aspects they address. For instance, here is a list of suitable affirmations for teenagers and children who often have problems with awareness and acceptance of their emotions, as well as, for example, learning relationships with loved ones:

• I easily and quickly learn any educational material

• I equally respect myself and others

• It's normal and natural if not everyone likes me; that's how it should be

• I extend forgiveness to myself and others, recognising that, at times, our behaviour may not reflect our best selves

• Each day, I grow stronger, lovelier, and smarter

• I trust my intuition and feelings

• I feel content with both my external appearance and my inner self

• I give my best effort, and things work out positively for me

• I learn new things every day

• I am an important and valuable person

• I am unique

• I love my school and my classmates because they help me become a better person

• I study continuously, even when I am relaxing or at home

• I possess the same level of intelligence as everyone else

• I achieve good grades through consistent effort

• Receiving poor grades serves as motivation for me to study harder

• I am determined to achieve my dream

• I successfully pass all tests and exams

Here are some of the universal and most effective affirmations for daily use, which you can utilise regardless of your goals between individual affirmations that you came up with yourself:

• Today is beautiful

• My body is beautiful

• I deal with obstacles easily

• I am worthy of love and recognition

• I exist to bring order to chaos

• I experience restful sleep and recharge my energy during the night

• I continue to work hard, and it brings results

• Failure is part of my success

• I have control over only myself and nothing else

• Every feeling I experience is both good and natural

• I am a happy, loved and healthy person

Important! How often should you repeat affirmations? While affirmations are personal, it's helpful to associate their repetition with daily routines, such as brushing your teeth or having breakfast, to ensure you remember them consistently. It's also beneficial to repeat them throughout the day rather than just once. Begin by doing ten repetitions of your chosen affirmations in the morning and another ten before bedtime. As you go about your day, try to recall and repeat them five times whenever they come to mind.

Why are affirmations dangerous?

Although affirmations appear to be straightforward positive statements that prepare our minds for harmonious and productive functioning, they can also have unintended negative effects on our lives. However, fortunately, there are only two outcomes:

• Inaction. While some people believe it is enough to repeat affirmations for them to change their lives, do not forget that it is similar to a wish map or visualisation. You have to "push" yourself by taking the initiative and propelling yourself forward, which is essential. While affirmations can make it easier to try new things, make decisions, and achieve goals, they are not a magical spell that requires no effort on your part. So, don't confine yourself to affirmations; integrate them with thoughtful planning and goal setting!

• Cognitive distortions. Improperly crafted affirmations can exacerbate existing perception issues and give rise to new cognitive distortions-errors in interpreting reality.

Let's explore the distortions that affirmations can cause and discuss recommendations for avoiding them:

• Linking the affirmation to an object, not to an action. Imagine a person yearning for a luxurious house by the sea. They might inadvertently create an affirmation like, "I own a house by the seashore." However, this can become a form of escapism-possessing something that doesn't truly exist. Such distorted thinking may exacerbate depression and other mental health issues. That's why affirmations should be linked to an action. For instance, you might say, "I am diligently working towards purchasing a house by the sea" or "I am rapidly accumulating wealth for a luxurious mansion."

• Hyperbolic and exaggerated affirmations. To boost their self-esteem, someone might create overly generalised affirmations like "I am the most beautiful person in the world" or "I am the smartest and most successful individual." However, achieving such extremes is practically impossible. This situation can lead to two outcomes: The affirmation may lack conviction, fail to produce a positive effect, and instead increase self-doubt. Or it can negatively impact the person's perception of others, potentially straining interpersonal relationships. In simple words, avoid involving other people in your affirmations, and refrain from comparing yourself to anyone-even in a positive manner (such as "I am successful like Steve Jobs"). It can diminish your individuality and hinder acceptance of natural imperfections.

• Focusing excessively on the positive aspects of life and the world. While positive thinking is beneficial, it shouldn't distort reality. Otherwise, there's a risk of underestimating objective threats if they unexpectedly arise. In practice, affirmations like "This world is completely safe" can inadvertently lead a person to make risky decisions, such as getting into a stranger's car late at night. Likewise, affirmations can create cognitive dissonance when we encounter lies, aggression, or witness violence that contradicts our positive beliefs. Therefore, it's advisable to avoid overly generalised affirmations and tailor them to specific situations. For example, "I am completely safe on an airplane" instead of "Nothing bad will ever happen to me."

• If the affirmation causes you resistance or hostility. In this case, intrapersonal conflicts can emerge, leading to rejection of the entire practice. This, in turn, may negatively affect mood, motivation, and overall health. Ensure that your affirmations align with your desires and goals rather than being influenced by external factors such as other people or circumstances. If it's still a matter of circumstances, modify your affirmations to make them more bearable rather than attempting to change yourself or the situation directly. In summary, affirmations should centre around what you can control or your feelings.

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Conclusion

When wondering if affirmations help, rest assured that they do. Indeed, affirmations are not a cure-all or a guaranteed success formula. However, they are an effective and scientifically validated personal growth and development tool. When combined with planning, visualisation, and direct effort, they yield remarkable results. Remember that affirmations primarily reflect a belief in positive changes and a desire to initiate and experience those changes. Practice them until they become a habit and adjust and adapt them to your changing needs and situations.