From the moment we enter the world, the things we hear, see and experience shape our subconscious mind. So, if you were repeatedly told that you’re intelligent, chances are that you’d end up believing it. Likewise, if you were criticised and told you were stupid, it would be hard to convince you otherwise. Apart from the emotional aspect of our experiences, there is also a scientific explanation for this which relates to the neural pathways in our brain. When your brain processes a new thought, a neural pathway is created. The more that same thought is repeated, the stronger and more dominant the pathway becomes. This process happens behind the scenes in the subconscious mind and then affects your beliefs about yourself and subsequent behaviour. This process which takes place in the brain forms the theory behind affirmations, since through repeating affirmations, we can create new neural pathways and further reinforce them. MRI data supports this theory, with evidence showing that certain neural pathways are increased when affirmations are practiced (Cascio et al, 2016).

So, what are positive affirmations exactly? Quite simply put, they are positive phrases or statements we write down, repeat in our head, or aloud, which align with our goals, challenge existing beliefs and promote greater health and wellbeing. Most of our thoughts are automatic, the nature of these thoughts influenced by what we were taught growing up, the examples we were given from caregivers and the guidance and support we received to make sense of our experiences. For instance, if you were criticised a lot growing up, you may experience frequent negative thoughts about your worth and capabilities. (e.g. ‘I’m such a failure’ or ‘I’ll never get a good job’). Affirmations may be used to change thought patterns which are negative and self-defeating, boost motivation, enhance self-esteem or confidence and encourage positive changes.

Positive affirmations were made popular by Louise Hay (1926 – 2017), author, speaker and AIDS advocate, who wrote numerous books about the power of affirmations after experiencing years of poverty and instability as a child, sexual abuse as an adolescent, followed by an abusive marriage. ‘You can heal your life’, published in 1984, sold 50 million copies and was translated into 30 different languages. Louise Hay explored the mind-body connection and the immense power of using positive statements to enhance wellbeing and boost overall health.

Practicing using positive affirmations is quite easy but it’s important to keep a few pointers in mind to make them as effective as possible.

• Choose affirmations which align with your goals and values
• Make the affirmations concise and specific
• Ensure that the affirmations are worded in the positive (e.g. ‘I’m confident’ as opposed to ‘I’m not anxious’). This is important because the brain focuses on key words, so you want the brain to focus on the word ‘confident’ rather than ‘anxious’.
• Affirmations must be practiced regularly.
• When repeating affirmations, allow them to really sink in. You can do this by repeating them slowly and mindfully.
• Remember, you don’t need to believe them at first. In time, and with regular repetition, you will start believing these positive statements.

Below I will outline the main benefits of positive affirmations, with some examples of affirmations which may help you attain such benefits:

• Help to reduce stress by changing our attitude towards challenges and reinforcing beliefs around our ability to cope with what life throws at us.
  • ‘I’m very capable at my job’ or ‘I can get through this’
• Increase work or academic performance through changing our self-beliefs.
  • ‘I can achieve my goals’ or ‘I’m motivated to succeed’
• Boost wellbeing.
  • ‘I’m prioritising my own needs’ or ‘My needs are important’
• Increase self-esteem and confidence through changing old, negative beliefs we hold about ourselves.
  • ’I accept myself exactly as I am’ or ‘I am good enough’ or ‘I am important’
• Enhance resilience by reminding ourselves of our capabilities and strengths.
  • ‘I can do hard things’ or ‘I am strong and capable’
• Boost mood through the use of supportive, calming statements, and those which encourage positive mood states.
  • ‘I am safe and supported’ or ‘I feel positive’

It’s important to note that positive affirmations are not to be associated with toxic positivity, which is the belief that people should maintain a positive outlook no matter what they’re going through. Positive affirmations do not replace the honest acknowledgement of challenges you may be facing or any unpleasant emotions you may be experiencing, such as grief, sadness, disappointment, and so on. Such emotions need to be felt and processed, and support sought from a trusted person. Positive affirmations can be used to support and complement the work you’re already doing to enhance your wellbeing and general life satisfaction.