Positive affirmations, why and how they work

Today, they are popular among positivist movements but they have been in practice for longer. You or someone you know has whispered or told themselves things like: “I can do my best,” "I have what it takes" "I have the ability to succeed" among other statements.

Rather than magically make you confident or successful, these statements drive your focus away from a sense of failure or inadequacy to your strengths or those traits you want to achieve.

How do positive affirmations work?

They operate under the science of Neuroplasticity. This refers to the brain's ability to evolve and adjust to circumstances throughout life.

The brain usually struggles to differentiate reality from imagination, and this is useful in affirmations. Creating a mental vision of yourself doing something activates the same brain areas as the actual experience of a situation would trigger.

This is why regular repetition of positive affirmations can influence your brain to take them as facts. However, real measures can make the process faster by grounding them in:

Action

According to psychologists at Healthline, affirmations are only steps towards change but not the change you want itself.

For example, saying "I am calm even when I feel annoyed" can help you get into a routine of deep breathing and other calming exercises.

The affirmation doesn't make the change but drives you towards actions that are sustainable for change.

Choose your own

Create a personalised set of affirmations rather then copying from someone else. They will work better if they are suited to your needs and situation.

The present

Affirmations are aimed at changing long-established patterns and beliefs, so they work best if you act like you've already achieved success in a particular thing.

Unlike goals which you work towards, affirmations are starting points to remind you of your ability in the moment.

Stay away from stock affirmations

You don't have to wear affirmation merchandise or even indulge it. This includes T-shirts, inspirational images on the internet, self-help articles and blogs, among others.

Stick to your own affirmations tailored to your goals or values: such as honesty or dedication. This will help you focus on the big picture and easily redirect you to the things you care about.

Keep them real

Centre them on specific and realistic traits and changes that you would like to have. Remember that some changes easily happen and others are harder. If you use a statement you don't believe (in) or accept as true, it will frustrate your efforts.

For example, if you don't have a good opinion about your body, an affirmation might drive motivation to hit the gym. But exercise has limitations and can't change everything about your body.

Affirmations like "I am beautiful” or “I love myself unconditionally” don't work because people don't believe these things.

Focus on your talents or uniqueness, like compassion, wit, kindness, to temper frustrations and harsh self-criticism in the moments that affirmations turnout improbable results.

A neutral statement like “I love my smile and kind face” is more realistic and might be more helpful.

Have a routine

Set a duration and times throughout the day. Pay attention to what you are saying, don't just say words because of a routine or because you think you have to since you subscribed to affirming.

Employ a loved one to assist you, listen to someone repeat your affirmations to you.

Remain consistent by integrating them into your day, to your comfort, and be patient.

An added benefit is that they can improve the reward system of the brain and regulate your experience of stress or emotional pain.

They don't always work...

They don't work for everyone and they are not a supernatural power.
Strong negative beliefs and ideas will impede them and usually call for more professional help.
They are not a substitute to therapy
Mental health disorders affect them
If they leave you in a worse mood, consider other methods of self improvement