Positive affirmations are almost as easy to define as they are to practice. They are positive phrases or statements used to challenge negative or unhelpful thoughts. You can use positive affirmation to
motivate yourself, to boost your self-esteem, to replace negative thoughts or self-talk and so much
more!
Is there science behind them? Yes! They are based on psychological theory. The theory relates to the narrative we tell ourselves and therefore the identity we hold.
Proven benefits of daily affirmations:
Self-affirmations have been shown to decrease health-deteriorating stress (Sherman et al., 2009; Critcher & Dunning, 2015)
Self-affirmations have been used effectively in interventions that led people to increase their physical behavior (Cooke et al., 2014)
They may help us to perceive otherwise “threatening” messages with less resistance, including interventions (Logel & Cohen, 2012)
They can make us less likely to dismiss harmful health messages, responding instead with the intention to change for the better (Harris et al., 2007) and to eat more fruit and vegetables (Epton & Harris, 2008)
They have been linked positively to academic achievement by mitigating GPA decline in students who feel left out at college (Layous et al., 2017)
Self-affirmation has been demonstrated to lower stress and rumination (Koole et al., 1999; Wiesenfeld et al., 2001).
Some examples of daily affirmations:
I am healing.
I am worthy.
I am learning.
I know who I am.
I am growing.
I surround myself with positive people who love me.
I am safe.
I am creative.
I am capable.
I am brave.
I am caring.
I am valuable.
I am beautiful.
I chose to liberate myself from fear and doubt.
I am loved.
My anxiety does not control my life, I do.
I am smart.
I am not my anxiety.
I am strong.
I am not my mistakes.
I am healthy.
I set boundaries with people because I love myself.
I am resilient.
I choose to feel my emotions so they can be released.
I believe in myself.
I choose to be happy.
I am calm.
I have nothing to worry about.
Nobody but me describes how I feel.
I am in charge of my thoughts.
I don’t judge myself.
I accept myself.
I love myself.
My life is taking place right here, right now.