Before you read on, we thought you might like to download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students or employees.

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.

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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.

First, through self-affirmation, we keep up a global narrative about ourselves. In this narrative, we are flexible, moral, and capable of adapting to different circumstances. This makes up our self-identity (Cohen & Sherman, 2014).

Secondly, self-affirmation theory argues that maintaining self-identity is not about being exceptional, perfect, or excellent (Cohen & Sherman, 2014). Rather, we just need to be competent and adequate in different areas that we personally value in order to be moral, flexible, and good (Steele, 1988).

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).

Louise Hay, mentioned above, was an author, teacher, and lecturer who was well-known for her 1984 internationally bestselling book You Can Heal Your Life. Born in the U.S., Hay survived many difficult experiences, including abuse and domestic violence, before she established the First Church of Religious Science.

In the 1970s, Hay was diagnosed with what medical professionals called irreversible cervical cancer, and as a result, she began looking into non-medical healing alternatives. In doing so, she created an approach that combined visualization, forgiveness, psychotherapy, and dietary health.

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.

Positive affirmations are positively loaded phrases, or statements that are used to challenge unhelpful or negative thoughts. People can use positive affirmations to motivate them, encourage positive changes in their life, or boost their self-esteem. It sounds simple, and quite frankly, it is!

Positive affirmations are rooted in the self-affirmation theory (Steele, 1988), which states that humans are motivated to protect themselves from threats by painting self-integrity (for which we need overall flexibility).

According to research on the self-affirmation theory, there is MRI evidence that suggests that certain neural pathways are increased when people practice self-affirmation tasks, such as repeating positive affirmations daily (Cascio et al., 2016).

We are not trying to say that repeatedly telling yourself these positive affirmations will magically make your anxiety disappear. However, regular practice and consistency can change the way you see yourself and your anxiety in the longer term. It is a very minimal effort practice with powerful benefits.

According to psychotherapist Ronald Alexander of the Open Mind Training Institute, affirmations can be repeated up to three to five times daily to reinforce the positive belief. He suggests that writing your affirmations down in a journal and practicing them in the mirror is a good method for making them more powerful and effective (Alexander, 2011).

The idea of affirmations as a means of introducing new and adaptive cognitive processes is very much the underlying premise of cognitive restructuring. This is supported by a study of cancer patients that suggests that spontaneous self-affirmation had a significantly positive correlation to feelings of hopefulness (Taber et al., 2016).

To have any kind of impact on your self-esteem, your self-affirmations should be positively focused and targeted at actions you can take to reinforce your sense of self-identity. Use your real strengths, or strengths that you consider important, to guide your affirmations.

A large number of anxiety-sufferers experience disturbed sleep (Staner, 2003). In the sense that affirmations can sometimes help to relieve anxiety, they may have some beneficial effects in promoting better sleep.

In addition, incorporating your affirmations into meditation can be relaxing and soothing. Meditation has been found to have numerous benefits in terms of sleep quality, so positive affirmation meditation could very well be a good way to improve your sleep (Nagendra et al., 2012).

Technically, mantras are sacred words, sounds, or verses that carry more spiritual meaning than affirmations (Encyclopedia Britannica, 2019). Frequently said aloud or mentally, they are believed to have deep significance and they feature a lot in meditation. More specifically, according to Encyclopedia Britannica (2019):

Positive affirmations, in contrast, are described by the Psychology Dictionary as brief phrases, repeated frequently, which are designed to encourage positive, happy feelings, thoughts, and attitudes. They hold no spiritual or religious meaning in the traditional sense and can be used for many purposes.

Social pressures and academic stresses can take their toll on teens, but they can turn around negative self-talk and do something positive about they think and feel. Here are some affirmations that are well-suited for teenagers:

Students may find that affirmations are helpful for coping with the stress of academic life as well as their extracurricular and social lives. Here are some examples you or a student can use for motivation or inspiration.

Selective abstraction is a common distortion that is associated with depression and describes the tendency to overexaggerate negative things while underemphasizing the positive. Affirmations can help us to try and correct this balance by acknowledging and focusing on more positive aspects of both ourselves and our lives.

ThinkUp is an app featuring affirmations that are personally used by dozens of notable people, including coaches, athletes, authors, and more. If it seems difficult at first to think of a meaningful set of affirmations, this is a great source of inspiration.

Prefer to receive your affirmations via uplifting SMS messages? Try Shine. When you sign up on its website, Shine will send you one text each weekday. Shine claims that 93% of its users have reported noticeable improvements in their happiness each day.

According to Louise Hay, affirmations and positive thinking expert, the morning is a great opportunity to practice mirror work, in which you recite affirmations while looking at yourself in the mirror.

How, where, and why you might want to practice meditation is a much larger discussion, but the relaxation benefits are widely acknowledged. Here are a few guided meditation videos that might help you relax and meditate on your positive affirmations.

You can listen to this soft and gentle 33-minute track (available on Audible here) of motivational affirmations anywhere, including as you drift off to sleep. Straightforward and uplifting, this track can help you shift your attitude away from negative thoughts. You will have to subscribe to an Audible trial to get it.

This video includes healing affirmations from Hay herself. This may be a particularly useful resource for those who are interested in her work, as she explains a lot about the relationship between our physical problems and our thoughts.

This is a one-stop article to understand all that you ever wondered about Positive Affirmation. Very well organized and there is a flow to the reading. There is so much to take away from this one article.

Kudos to the writer! Keep the great work going!

The positive birth affirmations are overlaid onto a gorgeous calming and relaxing track that will help you switch your thinking brain off and allow your subconscious to create a deep imprint of positivity.

Hi B,

I just came upon your web site last Sunday. I listened to the Morning Mantra for Miracles with Your Goals & Dreams. I felt something changed inside of me. Since, I have listened to many segments. How can I reach you directly? Thank you.

I really appreciate you and your work Bernadette. A few years back I would have found this overlapping kind of affirmation audio too stimulating. But as I have calmed down over the years (as a result in part from listening to your wonderful audios and videos) I am cool as a cucumber as I listen and really enjoy this set of affirmations now. You rock!

Hi Brian

Thanks for your message ? A pleasure to connect.

The audios are all for personal use only, and not for repurposing or uploading online. Thank you so much!

Warmest wishes

Bernadette

B is a Spiritual Life Coach, Author and the Founder of Soul Odyssey. With over 12 years of experience working with people both 1:1 and in groups, she helps you to reconnect and align with your soul for a life of purpose, fulfillment and magic. 152ee80cbc

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