Choose affirmations that are short so they are easier to remember. Positive affirmations don't need to be any longer than four or five words to be effective.
Affirm your positive statements in the present tense. Use such phrases as "I am" rather than forward-thinking phrases, such as "I shall be." The mind will work harder to turn the thought into reality if it is challenged to provide immediate results.
Repeat the affirmations over and over in five- to 10-minute intervals throughout the day. Get in the habit of repeating the affirmation whenever you are not engaged in other activities. Mentally repeat your affirmations, or say them out loud when you are driving or waiting in line. Repeat your mantras while walking or as you are falling asleep at night.
Try to relax and focus on the words you are saying. A few deep breaths can help you relieve any physical stress. Try not to think of other people or any negative emotions you may be experiencing at the moment. Take a break from other thoughts, and concentrate fully on your mantra.
Be specific, and include visualization as your repeat your positive affirmations. Athletes utilize positive affirmations and visualization regularly. For example, if you are affirming your ability to win a race, imagine yourself crossing the finishing line while you say "I am a winner" or "I am crossing the finish line first." Picture yourself thin or rich, and develop a picture of what this looks like when you repeat your mantras. Visualization provides a way to implant pictures in your subconscious that complement the words you say.
Tips and Warnings:
Write up your affirmations and affix them to places you regularly see in order to remind you to continue with the practice. Put little signs on your desk; attach them to your bathroom mirror and on plaques or pictures throughout your house.
Use only positive words. For example, instead of saying "I am not fat," replace the statement with "I am healthy" or "I am thin." If you include the sentiment that you want to avoid in the affirmation, you may actually be reaffirming its power.
Affirmations For Mental Health
I release my fear and in the process I let go of my depression.
I will reveal myself to the world without fear of judgment or criticism from others as well as myself and my anxiety will disappear.
I let go of my sadness and surrender to the joy of nature’s creation.
I choose to forgive and let go of anger.
I choose to be happy.
I will no longer allow fear to keep me from enjoying my life.
I deserve happiness.
I am strong and confident knowing I will come through this challenge
with a greater awareness of who I am.
I release all of the ties that bind me to this anxiety and depression.
I honor the unique soul that I am and I am expressing my feelings from
I am ready to express my thoughts and feelings without fear
while opening to my heart’s mission.
Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic — and it may even affect your health.
Indeed, some studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills. Here's how.
Understanding positive thinking and self-talk
Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach the unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.
Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head every day. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.
If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.
The health benefits of positive thinking
Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:
· Increased life span
· Lower rates of depression
· Lower levels of distress
· Greater resistance to the common cold
· Better psychological and physical well-being
· Reduced risk of death from cardiovascular disease
· Better coping skills during hardships and times of stress
It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.
Identifying negative thinking
Not sure if your self-talk is positive or negative? Here are some common forms of negative self-talk:
· Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, say you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. But you forgot one minor step. That evening, you focus only on your oversight and forget about the compliments you received.
· Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
· Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
· Polarizing. You see things only as either good or bad, black or white. There is no middle ground. You feel that you have to be perfect or that you're a total failure.
Focusing on positive thinking
You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:
· Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it's work, your daily commute or a relationship, for example. You can start small by focusing on one area to approach in a more positive way.
· Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
· Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
· Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn to manage stress.
· Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
· Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.
Here are some examples of negative self-talk and how you can apply a positive thinking twist to them.
Negative self-talk Positive thinking
I've never done it before. It's an opportunity to learn something new.
It's too complicated. I'll tackle it from a different angle.
I don't have the resources. Necessity is the mother of invention.
I'm too lazy to get this done. Not able to fit into my schedule but can re-examine some priorities.