The year 2020 may have been a year of self reflection and self-evaluation, due to the significant societal changes that were put into place as a result of protecting our safety during the pandemic. For many, the process could feel daunting, exhaustive and at times, pointless especially during these challenging times. An area that you may have identified as an area of improvement could be your feelings of self-worth or your self-esteem. Research has shown that individuals who have a lower self-esteem, may struggle to remain positive as compared to someone with higher self-esteem. If you are having difficulties in remaining positive (which is understandable given the current circumstances), practicing positive affirmations will help you work through and manage challenging situations/events. If you are unfamiliar with practicing daily positive affirmations, you might feel silly or uncomfortable. However, if you implement this practice daily, you will find that it can help improve the way you talk to and perceive yourself. Here are a few examples of affirmations you can repeat each day, to practice building a positive self-esteem as well as challenge negative or unhelpful thoughts.
“My happy thoughts help create my healthy body”
“Wellness is the natural state of my body. I am in perfect health”
Self Confidence Affirmations
“I believe in myself and trust my own wisdom”
“I am a successful person”
“I am confident and capable at what I do”
Positive Reassurance Affirmations
“My life is taking place right here, right now”
“Nobody but me decides how I feel”
“I am in charge of my thoughts, and I don’t judge myself”
Choose some affirmations that would hold the most meaning to your life for daily practice and see how it may impact your mood! Try to remember that this is a practice and a skill which may take time to develop. Be patient with yourself when using these affirmations because overtime you will see and feel the benefits. It could be helpful to set this as a personal goal for the new year!
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Critcher, C. R., Dunning, D., & Armor, D. A. (2010). When self-affirmations reduce defensiveness: Timing is key. PsycEXTRA Dataset. https://doi.org/10.1037/e566842012-502
Düring, C., & Jessop, D. C. (2014). The moderating impact of self-esteem on self-affirmation effects. British Journal of Health Psychology, 20(2), 274-289. https://doi.org/10.1111/bjhp.12097
Logel, C., & Cohen, G. L. (2011). The role of the self in physical health. Psychological Science, 23(1), 53-55. https://doi.org/10.1177/0956797611421936