Do Positive Affirmations work?

First week of 2023 is almost over.The start of a new year is a time to look forward to think about what matters most to us, clarify what we want to focus on, and set goals or intentions for the year ahead.But let’s face it, it’s easy to get pulled off course and to fall back into old patterns of behaviour and thinking. To help, I’ve created a list of positive affirmations for the new year that can help you cultivate a positive mindset and stay committed to your personal growth.But make sure that firstly you know of 

• What are Affirmations?
• How do they work and when they can help us?.
• Their Usability

What are positive affirmations?

Positive affirmations are phrases you can say, either aloud or in your head, to affirm yourself and build yourself up — especially amid difficult situations. They’re a way of helping overcome negative thoughts that can sometimes take over and make you doubt yourself. Practicing positive affirmations can be extremely simple, and all you need to do is pick a phrase and repeat it to yourself.

A study published in the journal Social Cognitive and Affective Neuroscience used MRI to reveal that practising self-affirmation activates the reward centres in your brain.It fires up your neural pathways and makes changes to those areas of the brain that makes you happy and positive (Cascio et al., 2016).

Are affirmations useful?

Many people like affirmations because they’re a simple way to focus on their strength,values and resiliency. However, if affirmations are going to work, they need to be realistic and authentic. Some affirmations can feel overly optimistic or unbelievable. For example, telling yourself “I am full of peace and joy” when you feel tense and worried probably won’t feel true or helpful.

A Research by Wood et al. (2009) established where they conducted two studies that showed that participants who had low self-esteem felt worse after repeating the affirmation “I’m a lovable person” or focusing on how that statement was true. This study underlines the importance of choosing affirmations that feel true and reasonable to you. Positive affirmations do not work for persons trying to boost self-esteem, change negative thoughts, or escape from painful emotions. The evidence suggests positive affirmations only work in individuals who are already positive or high performing.

Instead of repeating affirmations that don’t ring true, I recommend acknowledging your struggle (that you feel tense and worried) and focusing on how you want to cope—what you want to think, feel, and do in response to your stress and anxiety—or your ability to cope. You might say, “I will lean on others for support” or “I can tolerate uncertainty”.

(Positive affirmations are not designed to be a cure for anxiety or depression, nor are they a substitute for clinical treatment of those conditions.)

Affirmations for the new year-

• Every day is an opportunity for a fresh start.
• I am focusing on what’s most important to me.
• I am doing what’s right for me. It’s okay that some people do not agree with or support my choices.
• I accept that I can’t control others. I release them to make their own choices.
• I can lean on others for support.
• My worth isn’t based on other people’s standards and opinions.
• I am setting boundaries for my own well-being, not to control or punish others.
• I am limiting my exposure to people who treat me poorly.
• I can overcome obstacles, figure things out, and persevere.
• I can tolerate uncertainty.
• I notice my emotions and am curious about what they’re telling me.
• My past does not define me.
• I notice what’s going well in my life and am grateful for what I have and who I am.
• I am allowed to rest.
• I offer myself grace when I make a mistake or mess up.
• It’s not selfish to take care of myself.
• Ending or limiting relationships with “toxic” people is an act of self-care. I will do so thoughtfully and without guilt.
• My feelings and needs are valid. I don’t have to justify them.
• I’m choosing to think positively.
• My mental health is a priority.
• I’m proud of how far I’ve come.

How to use affirmations?

Begin with two to four affirmations.Affirmations work best when they are repeated and written in a journal. You can choose some from the list above, modify them, or write your own. Remember to choose affirmations that speak to you and reflect your goals and needs. You can have a daily practice of writing affirmations or reading them aloud.

Most importantly it might sound like a repetition of what I have been subtly suggesting that ⏬