Positive Affirmations and Mental Health

In this age of hyper and toxic positivity – it can be easy for positive affirmations to be watered down to nice little phrases that you say and you’ll suddenly be okay. Positive affirmations are not a genie-in-a-bottle solution to your problems neither are they a quick-fix to whatever you may be dealing with.

Affirmations are the words you speak. Whatever you say is a confirmation/declaration/assertion of your reality and it either be negative or positive. Scientifically, our human brains have a negative bias which means we are hard-wired by evolution to focus on the negative instead of the positive.

We negatively affirm ourselves more than we do positively – we’re more self-doubting, cynical, and worried than we like to admit. It’s how we protect ourselves from unforeseen danger and uncertainty. Bad situations have a greater impact on us and it’s hard to heal years of trauma and pain – because of this negative bias. Even the ones who seemingly have a more positive outlook on life still have a negative bias in them. I’m the happiest go-lucky person I know but I still struggle with negative thoughts.

So, if this is who we are deep down, is it possible to live by positive affirmations? And is it even necessary if our brains circle back to the negative? Yes, and yes! In my long-standing relationship with positive affirmations, I’ve come to understand them as lifetime companions I need to commit to. They are positive statements you say to yourself that are geared towards helping you achieve a positive outcome or reality.

The science of positive affirmations

Our homo sapiens brains are quite lazy – scientifically so. They resort to what they know and have lived by to survive. We’re not actually thinking – just recycling old thoughts, habits, and patterns. And this works a majority of the time because it keeps us alive – having all these preconceived notions of how our environment works and how we’re supposed to respond to it. But some of our biases and beliefs may limit us to the realities we’re used to so much so we don’t think outside the box.

No matter how limited our thinking looks and is, we have the gift of neuroplasticity – which is the ability of our brains to rewire themselves in the event of new development or information. We can train our brains to take a different path of thought than they’re used to and that’s where positive affirmations come in. The magic happens in due process and time when we allow our brains to master new directions of thinking than the usual negative ones.

Positive affirmations are how you take your thinking power to the next level and eliminate the thoughts and beliefs that limit you. By saying positive affirmations, you’re exposing your brain to an expanded circle of awareness where you influence it to believe in the existence of a reality beyond what it’s used to and it will subconsciously start to pursue actions and signs to make it true. After which, you’ll start to consciously live in this new reality then change happens – from the inside out. This proves that positive affirmations are far from wishful thinking.

As wonderfully as neuroplasticity contributes to the efficacy of positive affirmations, we’re also limited (or not) by our mindsets which are either a growth mindset or a fixed mindset. A person with a growth mindset believes that they can change, grow, evolve while one with a fixed mindset believes that everything in them is fixed and they can’t change – nothing they say or do can transform who they are. For positive affirmations to work, we must exercise our neuroplasticity and have a growth mindset.

The benefits of positive affirmations on mental health

They boost our self-esteem

We can be very self-critical to the extent we self-sabotage and resign to the fate that we’re not good enough. Positive affirmations help us magnify our strengths and be proud of them while also allowing us to see our shortcomings as opportunities for growth. Instead of downplaying people’s compliments towards us, we say thank you – because we believe them to be true. They can also help us live in our true identity – as the highest versions of ourselves.

They help us manage stress and difficult situations better

Life is difficult and positive affirmations may not take that away but they can help us react much better. It’s easier to carry the weight of this life when your mindset is focused on the positive side of things. We become more resilient and hopeful that things will work out in the end and even if they don’t, we will be stronger for it.

They are an instant mood booster

Once you get in the habit of saying positive affirmations as things you believe, they work like a charm in improving how you feel. Saying them in the morning gives you the energy lift you need to handle everything that day will bring. Saying them when you’re sad will make you smile at the very least. Saying them before you go in for an interview, will give you a little more confidence. Think of them as the secret weapon you always have inside you.

They program us into positive thinking

Positive self-talk is a key aspect of cognitive-behavioral therapy (CBT) which builds on the premise that our thoughts, emotions, and actions are all connected. By identifying and examining the patterns of our emotions and thoughts, we can then reframe them towards more positive and helpful ones.

They can help manage depression and anxiety

Living with a mental health issue is not easy and one requires all the help they can get to manage it better. By saying positive affirmations, one can by reduce the bouts of lingering sadness and despair. They are also a good grounding technique for generalized anxiety disorder where one can counter the thoughts of worry and tension with those of hope and positivity.

How to create practical positive affirmations

Know yourself – The key to successful positive affirmations is self-awareness. Who are you and what do you want to achieve or change in your life? Let your values guide you.
Be specific and realistic – Don’t be vague or general. Hit the nail on the head with the facts about yourself and your situation. You need to believe what you’re saying otherwise it only remains a wish.
Write affirmations positively – Remember that your brain believes and highlights negativity more so if you say, “I am not afraid” It focuses on the fear ahead not your elimination of it. Make your affirmations positive, “I am confident.”
Write them as if they already are – work backward from the goal. Visualize yourself as already living in the state you want to. That message hammered to your brain as true will make you start acting like it. Say your affirmations in the present tense, “I am successful in this job interview.”
Repetition is key – You won’t suddenly become confident just because you said so one time. Repeat it to yourself as many times as you can until it naturally comes to you. Neuroplasticity works over time as you feed your brain new information that it needs to adjust to.
Be your number one fan – be passionate about the things you say. Believe them so much that you’re not bothered when others try to convince you otherwise. The truth is that most people will think that you’re only wishful thinking but this is your journey and you know what you want to achieve from the inside. Say your affirmations meaningfully.

Examples of affirmations

I love myself
I take care of my body and exercise every day
I see the beauty in everything
I am worthy
I am confident
I communicate clearly
I am a positive person

Parting shot

You spend your entire life with yourself – having inner conversations and crafting narratives that shape everything you do. Make them positive. Life’s too short to hang in the balance of chaos and negativity. If for nothing else, practice positive affirmations to put yourself in a healthy mental space – you deserve that.

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