What Are Affirmations?: Utilising The Science Of Positive Thinking For a Happier You

Have you ever been stuck in a loop of negative feelings or thoughts? Maybe you’re about to start an unfamiliar task and are frightened by uncharted waters, or someone said something negative that you began to believe was true. Negativity can creep into your thoughts in several ways; perhaps you harshly compare yourself to others on social media or experience a failure or setback in your day, we have all been there.

Unhelpful internal monologues might sound like this:

“I am not good enough.”

“I’ll never be able to achieve my goals.”

“I do not like my skin tone”

Whatever the trigger for negative thinking, negative self-talk can damage our mental and emotional well-being, manifesting as self-fulfilling prophecies. It leads to self-doubt, causing a low self-esteem, further fueling negative thought patterns—an unending, cruel cycle. A study¹reports:

What if we said there was a way to retrain your brain and cultivate a more optimistic mindset? That’s where positive affirmations come in, we’ll explore the science behind positive thinking and how positive affirmations can help you develop a happier and more fulfilling life.

What Are Positive Affirmations?

The Concept

Positive affirmations are positive statements designed to challenge unhelpful or negative thoughts. You can repeat the affirming words aloud or listen silently to encourage positive feelings, thoughts, and attitudes. You can use positive affirmations to reprogram your thinking patterns when used consistently over time.

You can use positive affirmations as a self-help strategy to cultivate a more positive mindset, ultimately leading to positive change and a better quality of life. You can create your unique positive affirmation to reflect your core personal values; the concept is to counteract negative messages by replacing them with positive and empowering ones.

What Is The Importance Of Positive Affirmation?

We became aware of positive affirmations about five years ago and have used them in various forms since then. From positive affirmation phone wallpapers to daily affirmation audios we listen to as we go about our day, using affirmations regularly can help improve your mental and emotional well-being in numerous ways.

Here are some ways you can benefit from them:

• Scientific research has demonstrated that affirmations can reduce stress levels by decreasing the activity in the amygdala, which is responsible for processing fear and anxiety, thus promoting a greater sense of calm and well-being².
• Studies also show that affirmations activate reward centres in the brain associated with self-related processing and positive emotions. This results in an increased release of dopamine, the “feel-good” hormone associated with positive emotions and motivation³.
  

  Self-related processing refers to how our brains process information related to ourselves, such as thoughts, feelings, and behaviours. It involves how we perceive ourselves in relation to the world around us, as well as our self-esteem.

• Affirmations help to reframe negative thoughts and cultivate a positive mental image of life⁴. Regularly practising positive affirmations can increase confidence and self-esteem by creating new neural pathways in the brain. Consistent use of affirmations can lead to changes in brain function and behaviour, resulting in a more fulfilling and happier life.

By intentionally using affirmations, you can harness the power of your positive thoughts to improve your mental health and overall quality of life.

How Do Positive Affirmations Work Scientifically?

While some think affirmations have a spiritual or religious meaning, others view affirmations as nothing more than wishful thinking or new-age gimmicks; however, scientific research suggests otherwise.

Neuroplasticity And Affirmations

One of the insightful ways to justify how practising positive affirmations can work is through the concept of neuroplasticity, which refers to the brain’s ability to change and reorganize itself throughout our lives. Your brain can alter its neural pathways, replacing negative thoughts with positive ones.

For example, imagine someone who struggles with confidence and self-doubt. They may have negative self-talk that tells them they’re not good enough, and they may struggle to believe in their abilities. By consistently using affirming statements like “I am confident in my abilities,” they can start to create new neural pathways that promote positive belief and help them feel more confident in their skills and talents. Of course, one won’t become a positive thinker overnight, but over time, this repetition can lead to a more positive and confident mindset.

When you consistently repeat your affirmations, you set new hopeful narratives and a more positive future orientation. Furthermore, you strengthen the connections between positive emotions and the ideas you affirm.

Your brain’s ability to imagine scenarios is powerful in making positive affirmations feel real. Additionally, your brain uses its imaginative capacity to create a mental image of the desired outcome, amplifying the feeling. Over time, the underlying premise of your thought patterns shifts, leading to lasting changes in your mindset and behaviour.

Research has shown that using positive affirmations can lead to brain function and structure changes. Participants in a scientific study who engaged in self-affirmation exercises showed increased activity in regions of the brain associated with positive self-valuation, self-reflection, and self-related processing⁵. Another study found that using self-affirmations increased grey matter density in the anterior cingulate cortex, a brain region involved in emotion regulation and decision-making.

The Power Of The Subconscious Mind

Affirmations, often in the form of a positive statement, tap into the power of the subconscious mind, which plays a significant role in processing and storing vast amounts of information. This subconscious influence extends to our thoughts, feelings, and behaviors, shaping them in ways that go beyond the traditional sense.

Positive affirmations activate the prefrontal cortex, a brain region involved in regulating emotional responses, decision-making, and adaptive cognitive processes⁶. This activation implies that positive affirmation can shift our mindset and lead to subsequent behavior change, aligning with findings in health psychology.

Incorporating self-affirmation techniques, such as repeating positive statements frequently, can alter our cognitive landscape by reinforcing core values and other positive thinking habits. Over time, consistent self-affirmation practice leads to a more resilient mindset, promoting mental well-being and fostering healthier behaviours.

Affirmations And Cognitive Restructuring

Interestingly, the practice of self-affirmation alters the same brain areas that are involved in cognitive restructuring.

As previously mentioned, when affirmations are repeated frequently, they can help you create new neural pathways that foster positive self-beliefs and empower you to take action towards your goals and aspirations. This process is similar to cognitive restructuring, a psychological technique employed in cognitive-behavioral therapy. The primary objective of cognitive restructuring is to transform negative or irrational thoughts, beliefs, and attitudes into more positive and rational ones, highlighting the positive aspects of a situation and reducing negative thinking.

Affirmations reflect a form of social psychological intervention that aims to counteract negative feelings by promoting more positive ways of perceiving oneself and one’s circumstances. This transformative process shares a common goal with cognitive restructuring. Both techniques seek to improve mental health conditions such as depression, anxiety, and post-traumatic stress disorder by focusing on the positive aspects of life and diminishing the impact of negative thinking.

The Relationship Between Self-Affirmation Theory, Self-Efficacy, And Positive Affirmations

Self-affirmation theory suggests that we preserve our own sense of self-integrity by reinforcing positive thoughts about ourselves. This involves cultivating a global narrative wherein we view ourselves as adaptable, ethical, and capable of responding to diverse situations while genuinely deserving recognition and admiration. Crucially, self-affirmation theory emphasizes that maintaining self-identity does not necessitate perfection but competence and adequacy in areas we value.

One effective method to practice self-affirmation is through positive affirmations, which help us sustain a positive self-narrative, bolster our belief in our abilities, and reinforce our self-worth.

Self-efficacy, a construct closely related to self-affirmation theory and positive affirmations, refers to confidence in one’s ability to overcome barriers and is a fundamental component of health behaviour change.

Health behaviour change refers to modifying one’s behaviour to improve health and well-being. An example of a health behaviour change could be incorporating regular exercise into your routine to improve your physical health. This change might involve setting specific goals, such as going for a 30-minute walk each day and adjusting your daily schedule to accommodate this new habit.

Self-efficacy is a key determinant of expected outcomes. Higher self-efficacy for a task increases the likelihood of acquiring the knowledge, skills, and reinforcements necessary to achieve a goal. Individuals with higher self-efficacy are more likely to attribute positive results to their efforts, strengthening their motivation to change their health behavior positively.

Positive affirmations boost self-efficacy by enhancing brain systems responsible for overcoming negative expectations. By employing positive statements or recalling prior accomplishments, we can affirm our belief in our abilities and foster greater confidence in our capacity to make positive life changes.

How To Practice Affirmations Daily?

You can easily incorporate positive affirmations into your daily routine using various formats, such as text, audio, or videos acting as prompts. You can use a daily affirmation playlist or start your day with an affirmation card; by trying different formats, you can decide which works best for you.

Crafting personalized affirmations is also an effective way to focus on specific areas for your personal growth. Here are six general steps to help you craft your personalised positive affirmations :

1. Choose a specific area of your life to work on, such as self-confidence, career, relationships, or health.
2. Identify negative or limiting beliefs that you hold about yourself in this area, such as “I am not good enough,” “I can’t do this,” or “I don’t deserve this.”
3. Reframe those negative beliefs into positive statements or affirmations, such as “I am capable and confident,” “I can achieve my goals,” or “I am deserving of love and success.”
4. Repeat those positive affirmations to yourself regularly, ideally multiple times a day, silently or aloud.
5. You can create different formats of affirmations that work for you. You can write them down in flashcards, turn them into wall prints or further enhance its effects using custom audio created specially for you.
6. Monitor your progress and adjust your affirmations as needed based on your experiences.

Remember to make your affirmations positive, keep them in the present tense, start small, and repeat them often. Furthermore, to practice positive affirmations, place cues in frequently visited places such as your bathroom or your phone screen to prompt checking in with yourself, which can also help reinforce their effectiveness.

How Long Do Affirmations Take To Work?

The effectiveness of affirmations can vary from person to person, and there is no set timeline for when they will start to work. For example, some people may experience positive changes in their mindset and behaviour after a few days or weeks of consistent affirmation practice. Others may need several months or more to see significant results.

The key to making positive affirmations work is patience, persistence, and consistency. It may take time for your brain to rewire its thought patterns and beliefs, especially if you have deeply ingrained negative or limiting beliefs. It is also important to use affirmations in combination with other healthy habits and self-care practices. Furthermore, taking action in the areas we seek to see change is essential.

For example, if you have a negative mindset regarding your skills and abilities at work, you can take steps to upskill. This could start by setting time aside each week to read books and take online courses. By taking action in addition to using affirmations, you can create real, tangible changes in your life.

Remember that practising affirmations is not just to achieve a specific goal or outcome but to cultivate a positive and empowering mindset that can benefit all areas of your life. With regular practice, affirmations can help you build self-confidence, resilience, and inner strength.

Avoid Toxic Positivity

While practising positive affirmations can be a powerful tool for cultivating a positive mindset, avoiding the trap of toxic positivity is important. This revolves around the idea that one should always maintain a positive attitude, regardless of the circumstances, and that negative emotions or experiences should be suppressed or denied. This mindset can be harmful, denying the reality of difficult situations and leading to guilt or shame for experiencing negative emotions. Therefore, it is crucial to remember that employing positive affirmations should not mean ignoring or denying life’s challenges but rather focusing on the light at the end of the tunnel and finding ways to navigate challenging times with resilience and positivity.

Why Do Affirmations Not Work For Some People?

Whilst everything above has highlighted the power of using positive affirmations, it is important to acknowledge that positive affirmations won’t work for everyone. A study published in Sage Journal⁷suggests that it can prove harmful for some, especially those who seemingly need it the most. People with low self-esteem, how ironic, right? These individuals may reject positive affirmations that do not align with their pre-existing self-conceptions and may even feel worse after repeating them.

This is because positive affirmations can lie outside one’s “latitude of acceptance”. Latitude of acceptance refers to the range of opinions or beliefs that a person finds acceptable or agrees with, meaning positive affirmations can meet resistance and reinforce one’s original negative self-view.

Positive affirmations may also arouse self-verification motives, the desire to preserve our self-concept even if it is unfavourable; this plays a role in rejecting positive self-statements. Instead of helping them, positive self-statements can highlight the discrepancy between their actual self and the standards they would like to meet, leading them to reject the affirmations and feel worse.

For example, If someone believes they are not conventionally attractive and tries to repeat affirmations such as “I am beautiful,” this may highlight the discrepancy between their appearance and the beauty standards.

Therefore, while positive affirmations may work for some people, it is crucial to recognise that they may not be effective for everyone, especially those with low self-esteem.

Three Influential Thinkers Who Contributed To The Power of Affirmative Words

Florence Scovel Shinn, Dr Joseph Murphy, and Neville Goddard were all proponents of the power of positive affirmations.

They lived during the early to mid-twentieth century and believed that the thoughts we hold in our minds directly impact our experiences and outcomes in life. They all have unique styles of positive affirmations, and we have used the various types in the past.

Florence Scovel Shinn was a writer and lecturer who taught metaphysics and spiritual principles. In her books “The Game of Life and How to Play It” and “Your Word Is Your Wand”, she positioned herself as a positive thinker and emphasized the importance of affirmations in creating a fulfilling life.Some of the examples of positive affirmations she shared include:

• I now let go of worn‐out conditions and worn‐out things. Divine order is established in my mind, body and affairs.
• I am harmonious, poised and magnetic.
• Behold! I have set before thee the open door of destiny and no man shall shut it, for it is nailed back.
• Every man is a golden link in the chain of my good.
• My supply is endless, inexhaustible and immediate and comes to me under grace in perfect ways.
• I give thanks for my permanent happiness, my permanent health, my permanent wealth, and my permanent love.
• I have a wonderful work in a wonderful way, I give wonderful service for wonderful pay.

Dr Joseph Murphy was a minister, author, and lecturer who taught the power of the subconscious mind. His book, “The Power of Your Subconscious Mind,” became a best-seller and has influenced many people in personal development. In one of his many talks, he shared how negative suggestions go on in every home and office to make you think, feel and act as others want you to. Some of the examples of positive affirmations he shared include:

• Money is constantly circulating in my life, and I use it wisely and constructively.
• Money flows to me freely, joyously and endlessly.
• Divine peace fills my soul.
• Divine love goes before me today and every day, making straight, joyous and glorious my way.
• Everything I do will turn out in a wonderful way.
• I am poised, serene and calm.

Neville Goddard was a spiritual teacher who taught that our imagination is the creative power that shapes our reality. In his lectures and books, such as “The Feeling is the Secret,” he emphasized the importance of using the imagination to create positive change in life. Some of our favourite positive affirmations from him :

• I have a lavish, steady, dependable income consistent with integrity and mutual benefit.
• I did it, I am doing it, and I will continue to do it until that which I have done is perfectly externalized within my world.
• I am a powerful, positive individual and all events on this day are for my highest good.

Florence Scovel Shinn, Dr Joseph Murphy, and Neville Goddard demonstrate the diversity of positive affirmations. They did not limit themselves to simple one-line affirmations, such as “I am beautiful,” but instead used a variety of techniques to create positive talk. Their unique approaches showcase the flexibility and adaptability of positive affirmations to suit different individuals and situations.

Culture And Positive Affirmations

Studies indicate that integrating aspects of culture into interventions can promote their acceptance and make individuals more receptive to embracing beneficial behaviours. At Ejire Okin, we recognise the importance of making positive thinking more accessible and relatable to the Black community.

Our album, “The Daily Dose,” is a unique afrofusion ingeniously infusing relatable everyday slangs and phrases from popular afrobeats songs with uplifting daily affirmations such as:

“I am Abundant, E dey rush”

“Owo, Kudi, Ego, Money dey find me “

“I am loaded, I am abundant, O wo ni Koko”

This distinctive mix of positive phrases delivered in English, Yoruba and Pidgin English is designed to uplift your spirit, boost your confidence, and help you cultivate a positive mindset. By leveraging the compelling cultural influences and the universal appeal of music, The Daily Dose transcends conventional affirmation practices offering a refreshing and invigorating addition to your daily habits.”The Daily Dose,” features affirmations on self-love, confidence, abundance, inner peace, gratitude, strength, and light. Using culturally specific language and references in affirmations can help enhance their effectiveness and impact. When affirmations are personalized to reflect one’s cultural identity, they become more meaningful and relatable, making it easier to internalize and act on them.

How To Use The Daily Dose

You can use our album of positive affirmations as a self-care strategy at any time (haha, no prescriptions). Whether you listen to them in the morning, during your commute, or before bed, “The Daily Dose” can become a valuable tool in your personal growth and development journey. It can usher in much-needed tranquillity on a stressful day or empower you as you start a task.

By listening to “The Daily Dose” for 21 consecutive days, you can experience the transformative power of positive thinking. You can start changing your negative beliefs, increasing your self-awareness, and living the life you deserve.

So, take a moment to listen and allow these affirmations to inspire you. Click here to access “The Daily Dose” and begin your journey towards a happier, more positive life. Also, check out our post on Cannabis to discover how this powerful plant can be beneficial for your mental health, helping with disorders such as anxiety and depression.

We wish you a lifetime of happiness.