What?
Self-affirmation theory states that “when people’s self-image has been threatened they are motivated to affirm the integrity of the self. Moreover, people have a desire to restore their general self-image, not simply to resolve the specific threat”.
A self-affirmation is a method of self-talk. It is a positive statement that can help you to challenge and overcome self-sabotaging and negative thoughts. Affirmations emphasize how we speak to ourselves. When you repeat them often, the affirmations begin to take charge of your thoughts, slowly changing your pattern of thinking and ultimately improving your emotional wellbeing.
Why?
- Relieves stress and helps release you from negativity, fear, worry, and anxiety
- Motivates you to act on and stay motivated to achieve your goals
- Improves performance on tasks related to executive functioning
- Strengthen the positive neural pathways in the brain decreasing reliance on negative, well-worn pathways in the brain
- Protects against the damaging effects of stress on problem-solving performance & counteract ego-depletion
- Enhances our task-related performances and make us more receptive to our mistakes
How?
1. Effective Affirmations Are Written in First Person
Begin your affirmations with the “I” or “I am….” These types of statements of identity are powerful motivators for self-change.
2. Affirmations Are Written in the Positive (as Opposed to the Negative)
This may be difficult, if you find you are struggling with this, create neutral affirmations.
3. Affirmations Have an Emotional Charge
Using emotional words in affirmations is important, because of the deep association we have between emotion words and somatic experiences.
4. Affirmations Are Written in the Present State
Write your affirmations as if they are already happening. This may seem counterintuitive, as you might not yet believe the affirmation you are writing, yet. Remember the purpose behind affirmations is to rewrite your subconscious mind.
Examples
- I am courageous and I stand up for myself.
- I am conquering my illness; I am defeating it steadily each day.
- I am working to love everything my body does for me.
- I am overcoming my fears by stepping out of my comfort zone during class.
- I’m allowed to have needs and take up space.
- I have value and am worthy of love.
- I am enough today and every day.
- I am at peace with all that has happened, is happening, and will happen.
- I am loving towards my family even though they sometimes do not always understand me.
- I am calm as I accept my current situation.
- I am the architect of my life; I build its foundation and choose its contents.
- I am superior to negative thoughts and low actions.
- I forgive those who have harmed me in my past and peacefully detach from them.
- I am blessed with an incredible family and wonderful friends.
- I acknowledge my own self-worth; my confidence is soaring.
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