A simple way of practicing self-compassion is in the way you speak to yourself. When something upsetting or stressful happens, the way that you talk to yourself plays a role in how you will react. One way to learn how to speak kindly to yourself, and believe what you are saying, is through affirmations.
Affirmations are short, simple, positive phrases that you can say to yourself, whether they be out loud or written down. The goal of affirmations is to reduce negative feelings toward yourself and change them into more balanced or positive feelings by creating supportive statements.
Affirmations can be used in many different situations. For example, you might want to start saying affirmations when you wake up to start the day, and before you go to sleep. On the other hand, there might be certain affirmations you say in more specific situations, such as when you are feeling sad or anxious. No matter when you are saying these affirmations to yourself, the most important thing is that you remain consistent. The more you repeat affirmations to yourself, the more you will begin to truly believe them. Even if you feel silly speaking to yourself at first, you will slowly begin to notice that these short statements about yourself can make a large impact in how you feel.
The Benefits of Using Affirmations
One of the benefits of using affirmations is that they are helpful for anxiety. Specifically, they can help in anxiety provoking and stressful situations. If you have a stressful event coming up, or are simply feeling stressed in the moment, research shows that repeating affirmations to yourself can help decrease these feelings of anxiety. Please note that affirmations will not be a magic pill to make all your anxiety go away, but they really can help. If you are wanting more support and looking for anxiety therapy our team at Best Within You Therapy & Wellness is here to help you.
Another one of the benefits of using affirmations is increased self-esteem. By practicing positive statements, you can begin to feel more confident in yourself and your capabilities. Remember, the most important opinion of yourself comes from you!
Some other benefits of using affirmations can be greater resiliency, academic achievement, motivation, and even physical health benefits. As you begin to use affirmations in your daily life, you can slowly begin to recognize these benefits, and possibly more!
Although you can absolutely come up with your own affirmations from scratch, below are a few ideas that can help you get started.
Daily Affirmations
Daily affirmations are affirmations that you can say to yourself when you wake up, before you go to bed, or at any other set time during the day. The important thing to remember about daily affirmations is to stick to them and remember to say or write them down each day. Below are a few suggestions for daily affirmations to get started:
“Today is full of potential and I am open to new opportunities”
“I am exactly where I need to be”
“I am confident, powerful, strong, and capable”
“I am grateful for…”
“I did my best today and I am looking forward to what tomorrow will bring”
“I let go of things that I cannot control”
“It is okay to put my thoughts on hold and go to sleep”
Specific Affirmations
Sometimes, a specific situation or feeling might call for a more direct affirmation. For example, you might be feeling anxious, sad, or stressed. Below are some affirmations that you can say to yourself when these specific situations arise.
When You’re Feeling Anxious or Stressed:
“I know that I can trust myself”
“It is okay to take things one day at a time”
“What I am feeling right now is temporary”
“I am a capable person”
“I know that I can handle anything”
“One bad moment doesn’t have to equal a bad day”
“This feeling will pass”
“I deserve to be happy”
“I am worthy”
“I love myself”
When You’re Feeling Overwhelmed:
“I am allowed to slow down and relax”
“It is okay if I do not get everything done right now. One thing at a time is okay”
“I do not need to be perfect”
When You Need a Confidence Boost:
“I am valuable, important, and worthy”
“My opinion is the only one that matters. I do not need validation from others”
“I am not my mistakes”
“I have a purpose, and I am here for a reason”
“I appreciate my body for everything it can do”
“I can trust myself”
“I am grateful for…”
“I am strong, confident, and independent”
“I love and accept all of my imperfections”
“I enjoy my own company”
“I am loved, cherished, and appreciated”
“I am not alone as I may feel”
Some affirmations might work better for you than others, so remember it is okay to try out as many as you want until you find the affirmations that are the right fit for you. The great thing about affirmations is that you can also make up your own! You can test out whether you would rather write them down or say them out loud, what times of the day you want to repeat them, and more. Once you tailor your affirmations to fit you and your goals, you can begin to notice the benefits of affirmations within yourself.
Thank you to Best Within You Therapy and wellness intern Jane Goldsmith and Dr. Laura Riss for this blog post about the benefits of using affirmations and examples of how to use them. If you would like to meet with any of our therapists at our practice if you are struggling with stress, anxiety, confidence, loneliness, or depression please visit our appointment page.