What are affirmations?
Affirmations are positive “I” statements that can help you overcome thought patterns that are dragging you down. When rooted in authenticity and compassion, affirmations may help you see yourself in a different and more positive light, especially in situations that cause stress or self-doubt. However, there is an art to creating affirmations that really work.
This tool teaches you how to use affirmations as a way to reframe limiting beliefs and better cope with stressful situations. Unlike wishful thinking, this is a powerful tool that, with mental repetition, may help reprogram your thinking patterns. Over time, you may begin to think – and act – differently.
Affirmations can:
- Help you take an active role in creating a reality that is rooted in compassion.
- Quiet harmful negative self-talk.
- Improve how you handle stress.
- Work! MRI scans show that when we practice affirmations regularly, our brain processes threatening information in a more rational and useful way.
Have you ever had a negative narrative like this?
"Why does my boss want me to run the presentation? I'm a terrible public speaker, and I'll just embarrass the team."
"I wish I could stick up for myself. In every relationship, I let the others walk over me. I'm never going to find the one for me."
“I shouldn’t go to that event, I don’t know anyone and won’t have any fun.”
Remember, no one is immune to self-deprecating thoughts and negative narratives.
Limiting Beliefs
The truth is, negative narratives at their core are limiting beliefs. Limiting beliefs often come in the form of: “I don’t,” “I can’t,” “I should/shouldn’t,” and“Others are/will.” Think of them as the lies we tell ourselves.
Loving affirmations can be a direct antedote to your limiting beliefs.
To create affirmations that work for you specifically, you must explore the limiting beliefs at the root of your negative self-talk. Get started with the chart below. Remember, limiting beliefs are also called "Lies I tell myself." We've included an example.
Here is an example to help you get started:
- Do you notice any themes about your limiting belief(s)?
- Is there any limiting belief that is sticking out more than others?
- What is this limiting belief teaching you? What did you discover is important to you?
Create Your Affirmation
Do you see how this affirmation is going to be super specific to you and your experience?
Here are some strategies for creating your affirmation:
- If the above are "lies" you tell yourself, then what would be the truth? Make your lie do a 180 degree turn. For example, if your limiting belief is "I don't have anything interesting to say," your truth could be, "I have valuable input," or even simpler, "I am valuable."
- Imagine that your friend said your "lie" about themself. What would you say to them? How could you in turn use similar compassion-based statements to create an affirmation for yourself?
Pro tip: Use "I" statements, and keep your affirmations short! You want to be able to say it to yourself quickly and easily.
Your Affirmation Ideas
Write out a few affirmations that could suit you. Say them out loud. Which one feels the most resonant to you right now? For some ideas, check out our Affirmations list!
It might feel foreign at first because your inner critic may be on overdrive. Say your affirmation and notice how it feels in your body. Allow yourself to soften into it. If it feels unrealistic, imagine what it would feel like in your mind and body to truly believe your affirmation.
Be patient with it, and like everythign else, this takes practice.