Have you ever noticed how your inner dialogue affects your mood and self-image? Negative self-talk is something everyone knows, but fortunately, it works the other way around too!
Affirmations are positive beliefs through which we can sustainably restructure our thought patterns. This makes our self-image more positive, which in turn directly affects our decisions and actions.
Especially in the long term, how you speak to yourself makes a big difference, as your words directly influence your self-perception. Affirmations are short, concise, and very specifically formulated. They are best repeated regularly, often several times a day, to continuously condition the subconscious. An example is the affirmation: “I am confident and strong.” This is how you shape a positive thought pattern!
Affirmations are focused on the here and now. By working with affirmations, you support values within yourself that allow you to grow in the long term.
Intentions are often confused with affirmations - and both can be very helpful for your journey. An intention is more of a direction in which you want to live. An affirmation, on the other hand, describes an inner statement or mental reframe.
Intentions: how you want to feel and live.
Affirmations: how you speak to yourself to strengthen that feeling internally.
How do affirmations work? The power of autosuggestion
Affirmations are the interpretation of mantras (in Sanskrit), which have been practiced in Hinduism and Buddhism for thousands of years to strengthen the mind. Mantras and affirmations can be used for meditation, but also in everyday life. The sound, vibration, and repetition of the words internalize their meaning. The effect of affirmations goes much deeper and also influences us on a neurological level.
Émile Coué explored the concept of autosuggestion in the 20th century. It refers to the conscious influence of the subconscious through repeated self-influence - such as through positive beliefs. Affirmations are therefore a tool of autosuggestion.
Fortunately, our brain has the ability to change through learning. It builds new neural connections with each new experience. Repeated positive beliefs influence our mindset, which directly affects our decisions. Additionally, the use of affirmations even releases hormones like serotonin and dopamine - convinced yet?
Find the right affirmation for you
Choose affirmations that resonate with you and feel good. It is important that the sentences are clear and precise and do not create a sense of pressure. They should not feel uncomfortable or "too much" when you say them. If your affirmation is, for example, "I love myself," but you feel no connection to this affirmation, it makes sense to adjust the affirmation.
Émile Coué recommends two affirmations that work for many people: “Every day, in every way, I am feeling better and better about myself.” and "Every day in every way I am getting better and better." These affirmations are great for getting started!
Integrating affirmations into everyday life
Train your mindset by integrating positive beliefs into your daily life. Negative thought patterns will gradually be replaced by positive ones. Of course, this doesn't happen overnight, but by first examining how you speak to yourself, you will notice negative thought patterns and can work on deliberately "overwriting" them with positive beliefs.
This experience has also been shared by yoga teacher and content creator Tanith, as she recently revealed in an interview. She has been incorporating affirmations into her journaling routine for years. On her Instagram channel @by.tanith, she repeatedly emphasizes that self-doubt is completely normal, but that it makes a big difference to reflect on beliefs and recognize when you are stuck in a negative thought spiral. Curious? Read our conversation with Tanith here!
Of course, it would be perfect to work with affirmations every day, but you should not put pressure on yourself. Perhaps you can, like Tanith, start journaling about your thoughts regularly. This will make you more mindful of your own thoughts.
The following questions can help you with self-reflection:
- What emotions am I feeling right now?
- What would give me a sense of security right now?
- How do I want to feel every day?
- What negative belief can I now turn into a positive one?
Reflecting on thought patterns is not always easy, and sometimes you recognize structures that are deeply embedded in your subconscious. However, you are simultaneously working on your goals and visions and on the next, stronger version of yourself that shines from within!
The key: Make positive affirmations visible
Use them as a screensaver on your smartphone, write them in your planner or on your bathroom mirror, so you see them first thing in the morning and can speak them out loud. An object that you associate with an affirmation, such as a piece of jewelry that you always carry with you, can also be helpful. This is your reminder to repeat your affirmation whenever you see or touch it. A mala bracelet is particularly suitable for this, as it allows you to solidify your affirmation bead by bead, no matter where you are.
Three tips for long-term success with affirmations
1. Integrate affirmations into routines that you can easily maintain
Affirmations should feel good! Integrate affirmations where they feel easy in your routine: while making coffee, exercising, or in the morning when you are already in front of the mirror.
2. Stay flexible
Adjust your affirmation if it no longer feels right, or you realize that you have outgrown the belief - that is the goal after all. :-)
3. Celebrate small successes
Do you feel that something has changed, that your environment perceives you differently, or that you feel comfortable speaking positively about yourself? Wonderful! Write down how that feels and use it as a motivational push!
We are excited to see how you use affirmations for yourself. Write to us if you have questions or check out other members of our Spirit of Eden Family for inspiration. 🤍