Use positive affirmations for mental health

Most of us are comfortable expressing kindness and empathy toward others, especially if they’re going through a difficult time. But when you're the one in a tough situation, it can be hard to quiet your inner critic and treat yourself similarly.

As much as you might think self-criticism helps you grow, you’re actually more likely to learn from a mistake and foster a growth mindset when you practice self-compassion. 

Enter: Affirmations. By repeating positive affirmations to yourself, you can reshape your beliefs about yourself and your abilities, ultimately leading to personal growth and a stronger sense of self-worth. 

Keep reading to learn more about what affirmations are and how they can empower your self-concept before discovering how to craft some on your own.

What are affirmations?

Affirmations, or self-concept affirmations, are positive statements you say to yourself in order to shift your mindset and beliefs. 

They can be used to address a wide range of issues, from boosting self-confidence to reducing anxiety and stress.

The power of mental health coping skills

Self-concept affirmations are a specific type of affirmation that focuses on reshaping your self-perception. By repeating affirmations that reinforce positive beliefs about yourself, you can boost your self-esteem, cultivate a stronger sense of self-worth, and ultimately, support your personal growth and lead a more fulfilling life.

Understanding self-concept: A pillar of self-identity

Self-concept refers to the beliefs and attitudes you hold about yourself, including your abilities, values, and personal characteristics. It’s a critical component of your self-identity and shapes how you perceive yourself in relation to others.

That’s because your self-concept has a profound influence on your behavior and emotions. When you have a positive self-concept, you’re more likely to take risks, pursue your goals, and handle challenges with resilience. This is because you believe in your abilities and have confidence in yourself to succeed.

Conversely, a negative self-concept can hold you back and lead to feelings of self-doubt and insecurity. You may avoid challenges or opportunities for fear of failure or rejection, and this can limit your personal growth and development.

And that’s where the use of affirmations comes in because affirmations are positive statements that reinforce your beliefs about yourself. By repeating affirmations regularly, you can help reprogram your mind to focus on the positive aspects of yourself and build a stronger sense of self-confidence.

But: Do they really work?

Are affirmations really an effective coping skill for mental health?

While some people may be skeptical of the effectiveness of affirmations, there is both anecdotal and empirical evidence to support their power. Just think about it: When someone gives you a compliment, it likely has a positive effect. With affirmations, you have the ability to create positivity within you at any given moment. 

Anecdotal evidence suggests that affirmations can be a powerful tool for personal growth and self-improvement, as many report feeling more confident, motivated, and empowered after incorporating affirmations into their daily routine. For example, someone who repeats the affirmation "I am capable and deserving of success" may feel more confident in their ability to achieve their goals. 

On the other hand, empirical evidence also supports the effectiveness of affirmations. Research has shown that affirmations can have a positive impact on mental health outcomes such as depression, anxiety, and stress. 

The key to the effectiveness of affirmations lies in their ability to shift your mindset and beliefs. By repeating positive statements to yourself, you can gradually replace negative thought patterns with more positive ones. This can lead to increased self-esteem, greater resilience, and a stronger sense of self-worth.

Of course, it’s important to note that affirmations are not a cure-all solution and should be used in conjunction with other self-improvement strategies. However, when used consistently and with intention, affirmations can be a powerful tool for personal growth and transformation.

Crafting self-concept affirmations

Now that you know more about self-concept affirmations, why don't you try crafting some for yourself? (We promise it’s easy—it just takes a little thought and intention!) 

Here are some tips: 

• Use positive language: Affirmations should be framed in a positive way, focusing on what you want to achieve rather than what you want to avoid. For example, instead of saying "I am not afraid of public speaking," say "I am confident and comfortable when speaking in public."
• Be specific: The more specific your affirmation, the more powerful it will be. Instead of a general statement like "I am confident," try something like "I am confident in my ability to speak in public." This makes the affirmation more tangible and easier to visualize.
• Use present tense: Affirmations should be written in the present tense, as if the desired outcome has already been achieved. This helps to reinforce positive beliefs and makes them feel more real. For example, instead of saying "I will be successful," say "I am successful."
• Make it personal: Your affirmation should be tailored to your specific needs and goals. Consider what areas of your self-concept you would like to improve and focus on creating affirmations that address those areas.

Here are some examples of self-concept affirmations that follow these guidelines:

• I am confident and comfortable when speaking in public.
• I am capable of achieving my goals and dreams.
• I trust my intuition and make decisions with confidence.
• I am deserving of love and respect.
• I accept myself unconditionally, flaws and all.

Remember, the key to effective self-concept affirmations is to create statements that feel true and meaningful to you. And with practice, these affirmations can reshape your self-concept and improve your overall well-being.

Practicing self-concept affirmations

Speaking of practice, once you've crafted your self-concept affirmations, it's important to practice them consistently to maximize their effectiveness. Here are some tips for incorporating affirmations into your daily routine:

• Set aside time each day: Find a time that works for you to practice your affirmations, whether it's first thing in the morning or before bed. Consistency is key, so try to make it a daily habit.
• Visualize your affirmation: As you repeat your affirmation, try to visualize yourself embodying the qualities or behaviors you are affirming. This can help make the affirmation more tangible and easier to internalize. For example, if your affirmation is "I am confident and capable," visualize yourself confidently tackling a challenging task.
• Use repetition: The more you repeat your affirmation, the more it will sink in and become a part of your belief system. Aim to repeat your affirmation several times a day, ideally out loud and in front of a mirror.
• Mix it up: To prevent your affirmations from becoming stale or routine, try changing them up occasionally. This can help keep them fresh and engaging.

How often should I practice affirmations?

To achieve optimal results from affirmations, it’s recommended to practice them on a daily basis. That’s because consistency is key when it comes to reshaping our beliefs and behaviors.

That being said, there is no one-size-fits-all approach to how often you should practice affirmations. Some find it helpful to repeat affirmations several times throughout the day, while others prefer to do so in a dedicated meditation or visualization practice.

Repeating affirmations daily, however, helps to reinforce positive thought patterns and gradually replace negative ones. But it can take time to shift deeply ingrained beliefs, so it’s important to be patient and persistent. 

Ultimately, the key is to find a routine that works for you and stick with it. Consistency is more important than frequency, so even if you only have a few minutes each day to practice affirmations, make sure you do so regularly.

9 self-concept affirmations to try

Want a few examples of self-concept affirmations to get you started? Here are 9 examples:

1. I am comfortable with who I am.

2. I believe in myself.

3. I honor my personal strengths and use them to better my life.

4. I am worthy of happiness and success.

5. I am proud of my achievements.

6. I become more confident, capable, and successful every day.

7. I am a work in progress, and that's okay.

8. I am enough.

9. I respect myself and treat myself with kindness and love.

Improve your self concept by applying coping skills for mental health today

Self-concept affirmations aren’t just sentences you repeat to yourself. They’re a powerful tool for boosting your self-confidence and promoting your personal growth. 

For more support with affirmations and other techniques to improve your self-concept, download the Balance app today on iOS or Android.