5 Self-Affirmation Exercises to Boost Your Mood

Are you having trouble getting through a challenging day? Do you struggle to recognize your own abilities and efforts? Do you feel uneasy about every move you make? Do you tend to overthink comments, whether negative or positive? Or do you simply want to improve your mental space? Our latest piece on the significance of self-affirmation may be of interest to you.

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There is no particular date for when we began using affirmations to affect how we felt. Some claim it began with the Egyptians, while others attribute it to the early Buddhist and Hindu practices of mantra meditation. Fortunately, in the 1980s, psychologists studied affirmations, resulting in the Self-Affirmation Theory. This idea explains how people respond to challenging facts and events by validating other aspects of themselves.

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The American Psychological Association defines self-affirmation as a set of positive comments about oneself that we repeat in order to shift our thoughts and "reinforce positive characteristics, abilities, or skills." Simply put, it is the process of reinforcing one's own worth and value, which influences a person's confidence and self-esteem. Clinical settings commonly use this to address negative self-talk, low self-esteem, and depression.

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These phrases do not promise to solve your issues for you, but they will help you feel more at ease as you navigate life at your own pace and face challenging situations. To start your self-affirmation practice:

i. Choose a statement(s) that resonates with you.

ii. Say it out loud—some even say it in front of a mirror.

iii. Focus on the positive instead of the negative.

iv. Affirmations should be said in the present so they can remind you of your current abilities.

v. Make it a part of your daily routine.

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Here are five (5) Self-Affirmation statements to get you started:

1. I am enough and worthy.

2. I am safe.

3. I deserve the good things that come my way.

4. It’s okay to not be okay right now.

5. I am working toward self-confidence.

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Psychologists said that when people “self-affirm,” they protect their sense of self by engaging in activities centered on how they view and feel about themselves, such as volunteering, creating art, and spending time with their family.

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Furthermore, self-affirmation is more than simply repeating the statements over and over again. Experts suggest that if one wants to start practicing self-affirmations, they should take note of the following:

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i. Be involved in the different facets of your life. This helps you see and appreciate what contributes to who you are.

ii. Make authentic affirmations. Generalized affirmations may not work for you if they aren’t aligned with your beliefs and values. One can start with the “I am...” statements and observe how it feels afterwards. Some examples of this include, “I am starting to heal from heartbreak,” “I love being a father,” or “I am trying to see the good in my current situation,” and these might help you determine what actions to take.

iii. Practice habits that are consistent with your affirmations. As they say in cognitive-behavioral theory, our thoughts and actions influence how we feel. Engaging in activities that are in sync with the affirmations they practice can help them feel good in return. A mindfulness practice, such as a gratitude journal or meditation, is a good place to start.

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The practice of being kinder to ourselves through self-affirmations is a good start to feeling better, but keep in mind that this does not replace professional help. If you are experiencing prolonged negative thoughts or having problems with your daily activities, Empath is here to help.

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References:

• Bredehoft, D. J. (2023, July 28). Affirmations May Improve Life Satisfaction and Well-Being. Retrieved from Psychology Today: https://www.psychologytoday.com/us/blog/the-age-of-overindulgence/202307/affirmations-may-improve-life-satisfaction-and-well-being#:~:text=The%20origin%20of%20affirmations%20is,Buddhist%20tradition%20of%20mantra%20meditation.
• Chiu, A. (2022, May 2). How to make self-affirmation work, based on science. Retrieved from The Washington Post: https://www.washingtonpost.com/wellness/2022/05/02/do-self-affirmations-work/
• Davis, T. (2022, April 4). How to Use Self-Affirmations. Retrieved from Psychology Today: https://www.psychologytoday.com/intl/blog/click-here-for-happiness/202204/how-to-use-self-affirmations
• It's OK - Future of Mental Health. (2023, September 11). Practice positive affirmations daily to boost your mental health. Here is how you can use affirmations:. Retrieved from Medium: https://medium.com/@ItisOK/practice-positive-affirmations-daily-to-boost-your-mental-health-cd0af0047648
• Self-Affirmation. (2018, April 19). Retrieved from American Psychological Association: https://dictionary.apa.org/self-affirmation
• Self-Affirmation. (2024, April 15). Retrieved from Merriam-Webster Dictionary: https://www.merriam-webster.com/dictionary/self-affirmation?utm_campaign=sd&utm_medium=serp&utm_source=jsonld
• Self-Affirmation Theory. (2018, April 19). Retrieved from American Psychological Association: https://dictionary.apa.org/self-affirmation-theory

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