Think of this as a menu of options. Each morning, immediately upon rising, select a few and say them out loud and/or write them down. Doing this will set the tone for your day and get you moving in a positive direction.
Positive affirmations are statements or mantras you can use to change your mental habits. They help you replace negative beliefs with positive ones. They can help you change your thought patterns, too.
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Thoughts are reflections of our beliefs, so if your thoughts about yourself are mostly negative, so are the underlying beliefs. Positive affirmations can help you replace those beliefs with new, more positive ones.
But with time and repetition, these new, more positive neural pathways become stronger. Eventually, they supersede the old, negative neural pathways. When this happens, positive automatic thoughts replace the old negative automatic thoughts.
Some people even like to turn their affirmations into art. You might want to write out your affirmations in big letters and surround them with shapes and colors. Another great option is to add your affirmations to your vision board.
Such effects might arise through several different pathways. First, affirmations may increase focus on sources of positive value to individuals. Self-affirmation interventions often rely on having participants reflect on personal core values and rewarding experiences. This pathway would engage neural mechanisms associated with reward and positive valuation. A recent meta-analysis demonstrates that brain regions most prominently involved in reward and positive valuation includes the ventral striatum (VS) and ventral medial prefrontal cortex (VMPFC; Bartra et al., 2013).
Related to the pathway described earlier, affirmations could also work by focusing people on sources of positive self-worth, such as personal successes. This may also involve specific reflection on personal attributes outside of the threat (Sherman and Hartson, 2011; Sherman, 2013). Meta-analyses across a variety of tasks find that self-related processing is most often associated with increased activity in the medial prefrontal cortex (MPFC) and posterior cingulate cortex (PCC; Northoff et al., 2006; Denny et al., 2012). Thus, if self-affirmations succeed due to a boost in self-related processing prior to threat exposure, activity in the MPFC and PCC should increase during affirmation.
Thus, our results are consistent with the hypothesis that systems associated with positive valuation play an important role in successful affirmation and are consistent with the broadened value account of why self-affirmation interventions succeed (Koole et al., 1999; Cohen et al., 2009; Cook et al., 2012; Sherman et al., 2013). The VS and VMPFC are brain regions that are most commonly associated with the expectation and receipt of positively valued or rewarding outcomes (Bartra et al., 2013). Importantly, this system encodes not only primary rewards (such as food) but also more abstract rewards (Bartra et al., 2013), of the type that are called to mind by personally meaningful values in self-affirmation.
Furthermore, although not directly addressed by our data, past research suggests that self-transcending values and goals may be particularly powerful. For example, affirmation of self-transcending values is more powerful in reducing behaviors associated with ego depletion than affirmation of self-enhancing values (Burson et al., 2012). Our neural data provide a possible link between such behavioral results and research examining neural reward activity in response to prosocial (eudaimonic) vs selfish (hedonic) decisions, which finds that VS activity differentially predicts later mental health outcomes. More specifically, increased activity in the VS in response to potential prosocial rewards, relative to self-focused rewards is associated with later positive outcomes (Telzer et al., 2014). These findings along with the findings from this study support potential synergy between prospection and value affirmation in eliciting the types of reward response that can prime positive behavior.
Finally, this study reports on the successful development of an fMRI-compatible self-affirmation task, which can be used to examine neural mechanisms associated with self-affirmation in other behavioral or theoretical contexts, and combined with other subsequent tasks of interest to affirmation researchers. One strength of this task is that all aspects of the task (including the within subjects control condition and instructions) are identical for affirmed and control participants, differing only in the importance of the focal value to participants. This rule out many confounds related to differing tasks. An additional strength is that our objective behavioral results indicate that the self-affirmation manipulation was successful in decreasing sedentary behavior in at-risk (sedentary) adults, which was mediated by activity in the valuation network during affirmation and by activity in both valuation and self-related processing systems during future-oriented affirmations.
This adds to our understanding of affirmation from both basic science and applied perspectives. The current results (i) highlight novel pathways to affirmation through neural reward and self-processing pathways; and (ii) suggest that these mechanisms may be reinforced or augmented by prospection. It is possible that future-oriented affirmations may be more successful than past-oriented affirmation, though between subjects follow up studies are needed to test this hypothesis. Finally, the creation of a scanner compatible affirmation task opens future research possibilities to explore the neural effects of affirmation in other contexts.
At first, try to complete 21 days with your daily practice of positive affirmations. This could be, for example, repeating your statements during telecommuting or listening to audio while you go to sleep.
Studies also suggest that practicing positive affirmations may also help improve the ability to problem solve when experiencing stress, as well as possibly increase physical activity levels in young adults.
Positive affirmations are positive phrases and statements that are repeated to help challenge negative thoughts and encourage positive changes in your life. From motivation to self-esteem, finding joy in the little things, or removing negative self-talk, positive affirmations are designed to help individuals learn to see the positive side of life.
Using positive affirmations to change your thought patterns requires regular practice. Try choosing one or two positive affirmations and reading them when you wake up, regularly throughout the day, and again before bedtime. Make positive thoughts a part of your everyday routine! Change up your affirmations to match your life circumstances, or to master new positive thinking skills.
As you review these positive affirmations, we hope you realize the wonderful person you are and how the choices you make can bring joy to so many people. From our entire team at Moreland OB-GYN, we wish you a happy, healthy, and positive year ahead!
Positive thinking is a powerful tool that can improve your health, help you manage stress, overcome challenges, and make better choices. Everyone can benefit from improving their positive thinking and self-talk skills! The idea is that by changing your thinking, you can better manage your emotions and your actions. Positive thinking skills often start with positive-self talk and affirmations, which means using the voice in your head to say positive thoughts about yourself or a situation. Kids and young adults, in particular, always could use more positive thinking in their lives. By beginning to think more positively, kids can learn to believe in themselves and work towards their individual potentials.
Kids and young adults can use a positive affirmation list by reading the words to themselves or out loud, discussing how they might help, and identifying which phrases would work best. Get your own free printable with 101 positive affirmations for kids and use it to have them choose their top 10 favorite positive affirmations from the list to say in times of need.
I used these at the end of my virtual meeting with kindergarten students. Even though we are now doing school differently, I wanted them to remain positive. The adults in their lives needed to hear some of these too. Thank you for the list!
You may choose to use positive affirmations to motivate yourself, encourage positive changes in your life, or boost your self-esteem. If you frequently find yourself getting caught up in negative self-talk, positive affirmations can be used to combat these often subconscious patterns and replace them with more adaptive narratives.
Positive affirmations require regular practice if you want to make lasting, long-term changes to the ways that you think and feel. The good news is that the practice and popularity of positive affirmations are based on widely accepted and well-established psychological theory.
One of the key psychological theories behind positive affirmations is self-affirmation theory (Steele, 1988). So, yes, there are empirical studies based on the idea that we can maintain our sense of self-integrity by telling ourselves (or affirming) what we believe in positive ways.
Now that we know more about the theories supporting positive affirmations, here are six examples of evidence from empirical studies that suggest that positive self-affirmation practices can be beneficial:
As inherently positive statements, affirmations are designed to encourage an optimistic mindset. And optimism in itself is a powerful thing. In terms of reducing negative thoughts, affirmations have been shown to help with the tendency to linger on negative experiences (Wiesenfeld et al., 2001).
Hay argued that self-perspectives and other negative beliefs are often the causes of our health problems. Through affirmations and other alternative approaches like positive thinking, she argued, we have the power to transform our lives and health. 17dc91bb1f
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