Growing Your Self-Esteem: The Use Of Positive Affirmations & A Free Resource For You
When we have a friend in need, or notice someone close to us isn’t feeling their best, it’s often second nature for us to “Hype Them Up!” and offer words of support. So, why do we seldom offer ourselves these niceties and care…?
Telling yourself how amazing and impactful you are may seem a touch strange, but studies link the use of positive self-talk and positive affirmations with greater self-efficacy, self-confidence, and self-esteem. In fact, there is even MRI evidence that shows certain pathways in the brain are amplified when people practice self-affirmation.
Today, we’ll look at what exactly positive affirmations are, their benefits, and I’ll be sharing a freebie resource for you to download and use in growing an affirmative routine. This is a routine you can use with the whole family, share with friends and loved ones, or keep as your own.
What are Positive Affirmations?
Positive affirmations are really just positive phrases or sentences that are used to oppose negative thoughts and boost feelings of self-love.
Practicing positive affirmations can be extremely simple, and all you need to do is pick a phrase and repeat it to yourself. While stating the phrase is enough for some individuals, others find it meaningful to attach that phrase to a quality, characteristic, or past experience.
People use positive affirmations as forms of motivation, encouragement, and to increase resilience when faced with challenges.
If you frequently find yourself getting caught up in negative self-talk, using these affirmations can make an immense difference in both your conscious and subconscious treatment of yourself. You may also want to check out my previous post on ways to reframe your mindset and cut back on negative self-talk.
What Are The Benefits Of Positive Affirmations?
This 2016 study (Howell) linked the use of positive affirmations to:
Higher resilience in the face of stress
Greater levels of happiness and lower instance of mental health intervention
Lower alcohol use
Higher reports of social contentedness
Higher reports of nutritional variety (more fruits, vegetables, and legumes)
Higher energy levels
How To Use Positive Affirmation & Free Resource
There are many ways to incorporate the use of positive affirmations into your routine:
Recite Them: Wherever you may be (in front of the mirror, on a walk, in bed, etc), start your short positive affirmation with the words, “I am…” “I can…” or “I will…”
Write Them: Write in the present tense, as the affirmations should be about the present and future, not the past. You can write them in a journal or sticky notes and put them up around your home or work area.
Visualize Them: Similar to meditation, clear your mind. Visualize yourself engaging in or representing the affirmation you choose.
Listen To Them: You may choose to record yourself speaking the affirmation OR download an app to use. Examples of apps to download include ThinkUp, I am, or Goodmind.
Freebie
When I started practicing positive affirmations, I felt a bit out of sorts just reciting the affirmations to myself. To be honest, it felt a bit gimmicky. I also struggled to hold myself accountable with using the app I downloaded. What worked best for me was stacking the positive affirmation with my journaling (that was already a part of my morning routine).
In finding what works for you, try stacking this free resource with another daily task. You may choose to have an affirmation of the week, revisiting it daily, OR you may choose a new affirmation each day. I personally choose a daily affirmation each weekday, and take the weekends off of this exercise. You can download this free resource to try here.
Take Away
Overall, when it comes to positive affirmations, we know the science supporting their use is there. Finding a routine that works for you to implement them can be the greater challenge. Questions on working to develop a routine that works for you? Contact me here to set up a time to speak. Happy affirming!