Adding positive affirmations to your daily routine can help improve mental health, boost self-esteem, and promote overall wellness.
You’ve likely heard of self-affirmation, but you might not know exactly what it means.
While you may imagine someone standing in front of a mirror, repeating a phrase over and over again, there’s more to establishing a positive affirmations practice.
Using positive affirmations can help you improve mental health and promote overall well-being, even for those experiencing symptoms of depression, anxiety, or other challenges.
What are positive affirmations?
Positive affirmations are straightforward statements, such as “I am loved” or “I let go,” used to accomplish goals, overcome negative thoughts, and boost self-confidence.
“Negative thoughts can develop into patterns of behavior, preventing us from achieving our goals and impacting our mental health,” says Juliana McBride Haigh, an associate marriage and family therapist in Sierra Madre, California.
Affirmations are a way of challenging these thoughts and behaviors. Haigh recommends thinking of them as “an opportunity to remind yourself that you have strengths, characteristics, and power, regardless of what negative thoughts may be telling you.”
How to use affirmations to improve your mood and life
There are many ways to use positive affirmations to accomplish your goals.
While some folks prefer to repeat a statement aloud, others may favor writing out or recording their affirmations.
“Especially when you’re building up a practice, talking to yourself in the mirror may feel uncomfortable and possibly discourage you from continuing. Find what works for you and give yourself permission to try something different if it isn’t working,” encourages Haigh.
This could mean:
- a sticky note attached to your mirror or your computer screen
- a notecard taped to your car’s dashboard
- a voice memo on your phone that you listen to whenever you want
- writing the same positive statement a set number of times
- repeating your affirmations aloud in the mirror, shower, or car
You may also want to consider combining a self-affirmation practice with other self-help techniques or strategies, such as goal-setting, visualization, or positive thinking.
When to practice
Haigh recommends building a daily routine and choosing a time of day when you can practice your affirmations freely and without distraction.
“Think about when you need a little boost. Right before work? Right before you go to bed? Figure out a routine you can do once a day and stick with that for a week.”
I suggest starting with a few minutes each day and adding or subtracting time as needed.
Change doesn’t happen overnight, so it’s important to stay consistent and be patient. With regular practice, you’ll begin to notice a shift over time.
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.
If you’re looking for a starter kit, here are some examples of positive affirmations that you could consider:
5 positive affirmations for well-being
- “I find joy in everything I do.”
- “My body is healthy and my mind is at peace.”
- “Opportunities come my way easily and effortlessly.”
- “I enjoy loving and respectful relationships.”
- “I am confident and I am enough.”
5 positive affirmations for anxiety relief
- “I am dealing with this the best way I can and that is enough.”
- “I let go and I’m at peace.”
- “I am safe, I am strong, I am well.”
- “I see the positive in every situation.”
- “I’m ready and capable to handle everything.”
5 positive affirmations for depression
- “I am loved and supported by the Universe.”
- “I forgive myself.”
- “Today I take another step toward positive change.”
- “I am Love and I am Light. All is well.”
- “I deserve love and happiness.”
5 positive affirmations for well-being
- “I find joy in everything I do.”
- “My body is healthy and my mind is at peace.”
- “Opportunities come my way easily and effortlessly.”
- “I enjoy loving and respectful relationships.”
- “I am confident and I am enough.”
5 positive affirmations for anxiety relief
- “I am dealing with this the best way I can and that is enough.”
- “I let go and I’m at peace.”
- “I am safe, I am strong, I am well.”
- “I see the positive in every situation.”
- “I’m ready and capable to handle everything.”
5 positive affirmations for depression
- “I am loved and supported by the Universe.”
- “I forgive myself.”
- “Today I take another step toward positive change.”
- “I am Love and I am Light. All is well.”
- “I deserve love and happiness.”
How to create your own affirmations
General positive affirmations can be useful, but adding a personal touch might resonate more with you.
“You want it to pack a punch. It should make you feel something when you read, say, or think it. You want it to be personal,” offers Haigh.
- Identify areas of improvement and establish goals for each.
- Turn these goals into statements — those are your positive affirmations. In other words, say it like it’s already a fact.
- Keep it real and focus on attainable goals.
- Don’t worry about how they’ll become true.
- Identify your own frequent negative thoughts and rewrite them as positive statements.
- Don’t overthink it and keep your statements simple.
Rules for positive affirmations
You can create or use any positive affirmations that resonate with you. But try to keep these tips in mind:
- keep them short. “I am Light” may work better than, “I am light in the Universe and illuminate everything around me.”
- say them as a fact, not a possibility. Consider, “I am prosperous” rather than, “I can make money.”
- avoid using negatives. Try, “I am successful” instead of, “I don’t fail,” or “I am unique,” instead of, “I am not defined by the opinions of others.”
- use present tense. “I am healthy” may be more effective than, “I will heal” or “I am healing.”
- be persistent. Try to work with 3 to 5 positive affirmations at a time for a couple of weeks before switching to new ones.
Do affirmations work?
“Negative thoughts get in our way and prevent us from going on that date, asking for that promotion, advocating for ourselves, holding our boundaries, asking for help, being vulnerable. They make us feel small and scared and timid,” says Haigh.
Positive affirmations can be an effective tool in overcoming these thoughts and promoting positive mental health and overall well-being.
“Everyone has negative thoughts in some way, shape, or form. And we can challenge them. Affirmations are one way of helping to bring yourself back to center and empower you to make choices that work for you rather than coming from fear.
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