Positive Affirmations for every day, do you know what the science of this says?

  • 2019

Self-help books often promote the power of positive affirmations . You and I, and almost all the people of the 21st century have heard of them. But, have you ever wondered, what does science say about these messages?

Think for a moment about the number of people who have told you that you are a wonderful and extraordinary being, or maybe you tell yourself, and you are sure that you will achieve this. What you have always wanted.

When you want to achieve your goals and objectives embodied in your Life Project, how do you manage to extract the courage, dedication and persistence to achieve what you projected?

Come! I want to invite you to do an analysis together on the theories, the most important, of different neurosciences on the efficiency and quality of positive affirmations .

Positive Affirmations for every day, do you know what the science of this says?

“You can choose to use positive affirmations to motivate you, encourage positive changes in your life or increase your self-esteem”

So, make yourself very comfortable, have a good time, and continue reading with the same curiosity, encouragement and openness with which you started this Article, encouragement!

Positive Affirmations, what are they?

Fortunately, positive affirmations are almost as simple to practice as to define.

Simply put, and without delving into philosophical, scientific or social discussions, they are positive phrases or assertions that are used to challenge negative, useless or discouraging thoughts at the moment .

Practicing them is equally simple, all you need to do is repeat them for yourself, that you enter what you are saying.

You can choose to use positive affirmations to motivate you, encourage positive changes in your life or increase your self-esteem.

If you often find yourself stuck in a negative conversation, positive affirmations can be used to combat these patterns, realities that often occur subconscious, and replace them with more adaptive and positive narratives.

Is it science or magic?

Obviously, science is behind these positive messages . According to this premise, magic is out of the game, even with no chance of standing, here there are no supernatural charms!

Positive affirmations require regular practice if you want to make lasting long-term changes in the ways you think, act and feel.

The good news, as noted, is that its practice and popularity are based on a widely accepted and well established psychological theory . Hypothesis I want to share with you.

The Psychological Theory behind Positive Affirmations

Positive affirmations require regular practice if you want to make long-term lasting changes in the ways you think, act and feel

One of the key psychological theories behind positive affirmations is the Self-Affirmation Theory (Claude M. Steele, The Psychology of Self-Affirmation : the maintenance of the integrity of the self, Volume 21, pages 261-302, 1988).

So, yes, there are empirical studies based on the idea that we can maintain our sense of personal integrity by telling ourselves or affirming what we believe of positive way, that is, creating positive affirmations .

Very briefly, personal integrity is related to our global self-efficacy, our perceived ability to control moral results and respond flexibly when our self-concept is threatened (Cohen and Sherman, The Psychology of Change: Self-affirmation Intervention Social psychology, volume 65, pages 333-371, 2014).

Therefore, we, as human beings, are motivated to protect ourselves from these threats while maintaining our personal integrity . Are you protecting yourself properly?

Self Identity and Self Affirmation

The Self-Affirmation Theory has three key ideas that support it. It is worth taking them into account if we want to understand how positive affirmations work according to theory, let's summarize.

First, through self-affirmation, we maintain a global narrative about ourselves.

In this narrative, we are flexible, moral and able to adapt to different circumstances. This will notice realities of our own identity (Cohen and Sherman, The Psychology of Change: Self-Affirmation and Social Psychological Intervention, Volume 65, Pages 333-371, 2014) .

Self-identity is not the same as having a rigid and strictly defined self-concept. Instead of seeing ourselves in a "fixed" way, let's say as a "student" or "son" does, our self-identity can be flexible.

We can see ourselves as adopting a range of different identities and roles. This means that we can also define success in different ways .

Now, and according to this, why is it a good thing? Basically, because with positive affirmations we can positively see different unique things about ourselves and, therefore, adapt to different situations much better (Aronson, The influence of the character of the criminal and his victim on the decisions of simulated jurors, volume 5, pages 141-152, 1969).

Second, the Theory of Self-affirmation maintains that maintaining one's identity is not about being exceptional, perfect or excellent (Cohen and Sherman, 2014). Rather, the authors argue, we just have to be competent and appropriate in different areas that we personally value to be moral, flexible and good (Claude M. Steele, The Psychology of Self-Affirmation: Maintaining the Integrity of the Self, Volume 21, pages 261-302, 1988).

Finally, we maintain personal integrity by acting in a way that deserves recognition and praise, not simply by patting our backs for certain things.

In terms of positive affirmations, we don't say something like "I am a responsible godmother" simply because we want to receive that praise, we say it because we want to deserve that praise. By acting in a way that is consistent with that particular personal value.

A look at the research, the result is extraordinary!

“I do not need to rely on the judgment of others to be accepted”

The theory, of course, has led to neuroscientific research aimed at investigating whether we can see any changes in the brain when we affirm ourselves positively .

There is evidence of magnetic resonance imaging that suggests that certain neuronal pathways increase when people practice self-affirmation tasks (Cascio et al., 2016).

Specifically, the ventromedial prefrontal cortex, involved in a positive assessment and in the processing of information related to the self, becomes more active when we consider our personal values ​​(Falk et al., 2015; Cascio et al., 2016).

Therefore, when we choose to practice positive affirmations, the results of a study conducted by Falk and his colleagues suggest that this can help us see "information that otherwise threatens" as more relevant and valuable "(2015: 1979).

As we will see in a moment, this can have several benefits because it relates to the way we process different information about ourselves.

Benefits of Daily Affirmations

Under the circumstances, studies and parameters exposed, the positive statements are loaded with magnificent power, benefits that I want to share with you today.

6 Proven Benefits of Daily Affirmations

I want to show you some evidence of empirical studies that suggest that positive self-affirmation practices can be beneficial:

Self- affirmations have been shown to reduce stress that deteriorates health (Sherman et al., 2009; Critcher & Dunning, 2015).

Self- affirmations have been used effectively in interventions that led people to increase their physical behavior (Cooke et al., 2014)

They can help us perceive “threatening” messages with less resistance, including interventions (Logel and Cohen, 2012).

They can make it less likely to discard harmful health messages, responding instead with the intention of changing to improve (Harris et al., 2007) and eat more fruits and vegetables (Epton and Harris, 2008).

Positive affirmations have been positively related to academic performance, by mitigating the decrease in grade point averages in students who feel 'excluded' in college (Layous et al., 2017).

Finally, it has been shown that self-assertion reduces stress and rumination (Koole et al., 1999; Weisenfeld et al., 2001).

If you want to know more relevant and quality information about the real benefits of positive affirmations, I invite you to do personal research, online you can find enough information specific, clear and important. If you want, start looking here.

Benefits for your Health

As previous studies suggest, positive affirmations can help us respond in a less defensive and resilient way when we are presented with threats.

A good example showed that smokers reacted less disparagingly to the graphic warnings of cigarette packages and reported the intention to change their behavior (Harris et al., Affirming desired characteristics increased motivation to smoke less but did not change actual smoking behavior among adults one week later, volume 26 (4), page 437, 2007).

And, we have seen that it can encourage us to eat more vegetables (Epton and Harris, 2008) and to be more active, say those investigated (Cooke et al., 2014).

But, in more general terms, a broad and adaptable sense, the self makes us more resistant to difficulties when they arise.

Whether it is social pressures, health information that makes us feel uncomfortable or feelings of exclusion, it may be good to have a less narrow and more positive self-concept.

Can Positive Affirmations help my perspective on my life?

“I do my best, and that's great.”

As inherently positive affirmations, the affirmations are designed to foster an optimistic and warrior mentality . And optimism in itself is something very powerful.

In terms of reducing negative thoughts, affirmations have been shown to help with the tendency to persist in negative experiences (Wiesenfeld et al., 2001).

When we are able to deal with negative messages and replace them with positive statements and affirmations, we can build more adaptive and optimistic stories about who we are, what we can achieve and how we can achieve it.

Within the perspectives that you have of your life, there are other characteristics in the affirmations, concepts that I want you to analyze with me.

The healing claim

This type of statement is a positive statement about your physical well-being .

Popularized largely by the author, forerunner of self-help messages, and speaker Louise Lynn Hay, they are based on the idea that your thoughts can influence your health for the better.

You don't have to be sick to practice healing claims, this idea can be just as useful for curing emotional pain.

Let's look at some examples of the Louise website:

  • "My happy thoughts help create my healthy body"
  • “Well-being is the natural state of my body. I am in perfect health. ”

See more examples at LouiseHay.com

Questions that arise from the practice of Positive Affirmations

"I am resilient and can handle problems with experience"

Positive affirmations and their practice generate different points of view, and even comments that theoretically or experientially do not have support, the idea falls to the floor alone.

Learn some of the most important and famous questions about the Essence of positive affirmations of the self .

Are personal and positive affirmations the best technique to practice daily?

There are no slow or fast rules about time or frequency when it comes to practicing self-affirmations, neither hours nor days.

According to the psychotherapist Dr. Ronald Alexander PhD of the Open Mind Training Institute, the statements can be repeated up to 3-5 times a day to reinforce the positive belief . He suggests that writing your statements in a newspaper and practicing them in the mirror is a good method to make them more powerful and effective (Ronal Alexander, 2011).

This is totally consistent and goes hand in hand with the recommendations of the popular author Louise There is in her work "You Can Heal Your Life", whose title in Spanish would be "You can Heal Your Life".

Can Positive Affirmations help you with anxiety and depression?

The first thing I want to tell you is that positive affirmations are not designed to be the cure for anxieties and depressions, nor are they a substitute for the clinical treatment of it. However, that does not mean that they do not help.

In trying to change negative thinking patterns, the idea of affirmations as a means to introduce new and adaptive cognitive processes is largely the underlying premise of cognitive restructuring .

This is supported by a study of cancer patients that suggests that spontaneous self- affirmations are significantly positively related to feelings of hope (Taber et al., 2016).

Surprising! Truth? It is incredible!

Will it increase self-esteem?

Positive affirmations can sometimes be very useful to increase your self-esteem, however, it is my obligation to let you know a warning that this produces, I invite you to be very attentive!

The most important thing, according to the theory of self-affirmation, is that your statements reflect your fundamental personal values ​​(Cohen and Sherman, 2014). It makes no sense to repeat something arbitrary to yourself if it does not match your own sense of what you think is good, moral and worthwhile .

To have some kind of impact on your self-esteem, your self-affirmations must focus positively on the things with which you can act to reinforce your sense of personal identity.

Use your real strengths or abilities that you consider important to guide and create your positive affirmations .

Can you improve your sleep with the practice of affirmations?

A large number of patients with anxiety experience a disturbed dream (Staner, 2003).

In the sense that affirmations sometimes help relieve anxiety, they can effectively have some beneficial effects to promote better sleep and a good rest.

As an additional value, meditating on your self-affirmations can be relaxing and relaxing.

It has been found that meditation has numerous benefits in terms of sleep quality, so positive affirmation meditation could be a good way to try to improve your sleep, your rest (Nagendra et al., 2012).

Are Positive Affirmations only positive mantras?

If you start to deepen the academic literature, you will see that the two terms are used quite differently. The same goes for the more colloquial uses of the term. However, there is a difference.

Technically, mantras are sacred words, sounds or verses that have a more spiritual meaning (Encyclopedia Britannica, 2019).

Frequently, it is said aloud or mentally, it is believed that they have a deep meaning for them and present much in meditation.

More specifically, according to the Encyclopedia Britannica (2019): “ Most mantras have no apparent verbal meaning, but they are believed to have a deep underlying meaning and are indeed distillations of spiritual wisdom. Thus, the repetition of or meditation in a particular mantra can induce a trance state in the participant and can lead to a higher level of spiritual awareness.

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

Positive Affirmations for every day, practice them!

“I am on a trip, always growing and developing”

Based on this definition above, and according to what we have analyzed so far, I will present some examples of positive affirmations :

  • "I believe in myself, and I trust my own wisdom"
  • "I am a successful person"
  • "I am confident and capable of doing everything I do"

Now, learn more examples of statements, but focused on specific areas.

9 positive affirmations for women

Looking for some ideas to create your own positive affirmations ?

I will let you know some good examples:

  • I choose to be happy.
  • My life is happening right here, right now.
  • I am gifted and surrounded by amazing friends and family.
  • I choose to overcome negative feelings and get rid of negative thoughts.
  • I am tough, strong, brave and I can't be destroyed.
  • No one but me decides how I feel.
  • When I go to sleep, everything is as it should be, and I feel happy.
  • I am in charge of my thoughts, and I do not judge myself.
  • I accept and love myself, thoroughly and completely.

These are adapted from a larger list of 110 statements, written by certified self-development coach Barrie Davenport .

9 positive affirmations for men

Here are some affirmations for men, including affirmations of self-acceptance and positive self- discipline on body image.

These statements are based on a larger list of 30 and are adapted using the CBT themes “Negative Core Beliefs” that can be found in The rapist Aid.

  • I am responsible for taking care of myself.
  • Being myself, I bring happiness to other people.
  • My goals and desires are as valuable as those of all others.
  • Through courage and hard work, I can achieve anything I set my mind to.
  • I am fine with who I am, and I love who I am becoming.
  • Through my contributions, I make positive changes to the world.
  • My body is amazing as it is and I accept myself this way.
  • I choose to only surround myself with good and supportive people.
  • Every time I fall, I get up again.

Regular or daily practice can sometimes be one of the hardest things to face when you first start with affirmations . But believe some that seem meaningful and can be a bit easier.

11 positive affirmations for teenagers

Social pressures and academic stresses can have their effect, but it can change the negative internal dialogue and do something positive about the way you choose to feel.

  • I am a fast and capable learner.
  • I believe in myself as a person and in all my abilities.
  • I am unique and beautiful.
  • Others respect me for following my own beliefs.
  • If some others don't accept me, I'm fine with that.
  • I forgive others for doing something wrong sometimes, and I forgive myself when I do the same.
  • I am kind and good to the person I see in the mirror.
  • I deserve to see myself as incredible.
  • Any difficulty that comes my way, I have the power to overcome them.
  • I was born strong, and I get stronger every day.
  • Today, I will trust me and my instincts.
  • I'm good enough, and I'm fine with just being me.
  • I treat others with respect, and they treat me the same.
  • I choose to rise above the hurtful things that may come my way
  • I am working every day to the best of my ability.

These positive affirmations for teenagers are extraordinary, put them into practice!

11 positive affirmations for children

By learning to practice positive affirmations at an early age, children can be much more prepared to use them when they face difficulties in the future (Bloch, 2015).

Understandably these will be much simpler.

The easier they are for young children to remember, the more likely they can practice them without your help.

  • I'm loved.
  • I'm creative.
  • I'm kind.
  • I am brave.
  • I am a responsible person.
  • I will always do my best.
  • I'm unique.
  • When I get ready to do something, I am able to do it.
  • I will always help others.
  • I will learn a lot today because I am capable!
  • I am important and a valuable person.

Similar claims for children can be found in The Teacher Toolkit.

Positive affirmations every day for students

Students may find that positive affirmations are useful for coping with the stress of academic life and assessments, as well as life in general.

Here are some examples you can use to motivate or inspire you.

  • When I get a bad grade, I am motivated to do better.
  • I am determined and aim for the stars.
  • I set high standards in terms of my academic achievements. By dedicating time and effort, I can easily achieve what I set out to achieve.
  • I appreciate my school, my teachers and classmates because everyone plays a role in helping me grow to be a better person.
  • Even on the days when I don't make much progress, I'm constantly learning. On other days, I make amazing progress towards my goals.

9 positive affirmations to help relieve anxiety

Most people who have suffered anxiety will know how important it can be to cut negative thinking patterns before they begin the spiral effect and make ruins in life.

These statements can be used at any time, and even those who do not usually feel anxious can find them useful during times of stress.

In times of anxiety or depression, this list of positive affirmations can be used to reassure you.

Some inspiring examples in this resource include:

  • I am freeing myself from fear, judgment and doubt.
  • I choose to only think good thoughts.
  • My anxiety does not control my life, I do.

Some other positive affirmations related to not judging and mindfulness to eliminate anxiety can be found in this list.

Here are some that can inspire you on the list:

  • I breathe, I'm picked up, and I'm calm.
  • I am safe, and everything is good in my world.
  • Within me, I feel calm, and no one can disturb this peace.
  • I recognize that my negative thoughts are irrational, and now I will stop these fears.
  • This is only a moment in time.
  • I will not be scared by a feeling.

While practicing these statements, try to take deep, slow and soothing breaths.

As you become more in tune with the flow of your breath in and out, try not to let your feelings distract you.

Focus on the statement that you think is the most conducive to yourself, and every time you practice, you will feel more natural.

5 positive affirmations daily for depression

As with anxiety, depression is often closely related to thought processes, if not significantly supported, such as overgeneralization and cognitive distortions (Beck, 1964).

Selective abstraction is a common distortion that is associated with depression and describes the tendency to exaggerate negative things while underestimating the positive.

Positive affirmations can help you try to correct this balance by recognizing and focusing on more positive aspects, both of yourself and of your life.

Here are 5 daily affirmations that you can adapt.

  • I'm not afraid to move on, I believe in myself.
  • I have come here and I am proud of myself.
  • This is only a moment in my life, and it does not define who I am.
  • This is an isolated moment, not all my life. Things will get better.
  • These are just thoughts. Only I determine the way I choose to feel.

5 positive affirmations to help build self-esteem

As promised, here are five positive affirmations that are designed to help you increase your self-esteem:

  • I release negative feelings and thoughts about myself.
  • I always see the best in others.
  • I believe in who I am.
  • I am on a journey, always growing and developing.
  • I am consistent in the things I say and do.

These statements were adapted from quotes written by coach Caroline Rushforth .

Affirmation words to use during pregnancy

If you are waiting for it, here are some suggestions from the midwife, the reflexologist and the nurse Marie Drake Boyle .

  • They may even be useful during childbirth, he suggests:
  • My baby is safe, loved and safe.
  • My baby will be healthy and at the best time for us.
  • I trust that my instincts and my body tell me what I need when I give birth.
  • Strong, healthy and good contractions will guide my baby to this world.
  • I am relaxed and my baby will be born easily.

Using positive affirmations at work

Just as you can practice mindfulness in a quiet time at work, there is no reason not to take some time to practice your positive affirmations .

Some examples may include:

  • I do not need to rely on the judgment of others to be accepted.
  • I try my best, and that's great.
  • I am resilient and can handle problems with experience.

Positive Affirmation Cards

If you find it helpful to write down your positive affirmations, or if you want to carry them with you throughout the day, why don't you make your own positive affirmation cards? It would be a great idea!

A quick search on the Internet will reveal a lot of these products, but all you really need are your own statements, a piece of paper or card, scissors and a pen is all you need.

Simply put, they are small cards that you can put in your wallet, purse or pocket. They can be useful as a small reminder if you are on the move.

How did you think of this wonderful text about positive affirmations ? I invite you to give your opinion, let us know all your experiences.

I wish you success and abundant blessings, A Hug of Light!

"If you often find yourself stuck in a negative conversation, positive affirmations can be used to combat these patterns, realities that often occur subconscious, and replace them with more adaptive and positive narratives."

Author : William Hernán Estrada Pérez, Editor in the Great Family of https://hermandadblanca.org/

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