Do you ever have a negative thought that crosses your mind, takes hold of you, and changes your mood? Maybe you hear your or someone else's voice telling you that you are not good at something and you should not even try. What if there was something you could do to stop those negative thoughts from ruining your day? What if there was something you could do that takes less than a minute and can completely change your perspective and set you up for an amazing day every day, even during a negative situation? It's time to discover affirmations. 

Unlocking Positivity with Affirmations

Affirmations are positive statements that can help you to challenge and overcome self-sabotaging or negative thoughts. Affirmations have been used to successfully treat people with low self-esteem, depression, anxiety, and other mental health conditions. Affirmations have also been shown to stimulate the areas in our brains that promote positive changes regarding our health and well-being. 

Affirmations: Tailoring Change to Your Life

You can use affirmations in any situation where you'd like to see a positive change in your life. 

 These might include times when you want to:

• Raise your confidence before presentations or important meetings
• Control negative feelings such as frustration, anger, or impatience
• Improve your self-esteem
• Finish projects you've started
• Improve your productivity
• Overcome a bad habit
• Complete activities without anxiety
• Overcome negative thought patterns

The power of affirmations lies in regularly repeating them to yourself. It's helpful to recite your affirmations several times a day. Repeat your affirmations as soon as you engage in negative thoughts or behaviors you want to overcome. When you start using affirmations, recite them first thing in the morning, throughout the day, and as the last thing you do before sleep.

Ways to recite your affirmation:

• Writing your affirmations in a journal
• Writing them on Post-its and leaving them for your future self to find
• Reciting them while looking into the mirror
• Putting them on a bracelet (or other jewelry) as a reminder
• Have them pop up in your notifications on your phone

Examples of Empowering Affirmations: A Toolkit for Success

 1. Identify Your Areas for Growth

Think about the areas of your life that you'd like to change. For instance, do you wish that you had more patience? Or deeper relationships with your friends and colleagues? Or would you like a more productive workday? Write down several areas or behaviors that you'd like to work on. Be sure they are compatible with your core values and the things that most matter to you so that you'll feel genuinely motivated to achieve them.

2. Transform Negativity into Positivity

Turn negatives into positives. If you are struggling with negative self-talk, note the persistent thoughts or beliefs that are bothering you. Then, choose an affirmation opposite to that thought and belief.

3. Affirm in the Present

Write your affirmation in the present tense. Write and speak your affirmation as if it's already happening. Doing this helps you to believe that the statement is true right now.

4. Inject Emotion into Affirmations

Say it with a feeling. Affirmations can be more effective when they carry emotional weight. You have to want this change to happen, so every affirmation that you choose to repeat should be a phrase that's meaningful to you.

Here are a few examples of affirmations: 

• I am a positive person, aware of my potential. 
• Everything I need to succeed is in my possession. 
• I use my strengths to solve problems and know when to ask for help.
• I am an open channel for endless creativity and wisdom. 
• I believe in my abilities and find it easy to express myself. 
• I am above negative thoughts and actions. 
• I focus on what I can do, not what I can't. 
• My body can do amazing things if I allow it to. 
• I learn just as much from failure as I do from success. 
• What I want is already here, or it is on its way. 
• I forgive those who have troubled me in the past and peacefully detach from them. 
• The secret to getting ahead is getting started. 
• I release negative thoughts and embrace optimism. 
• I deserve self-praise, and I am open to receiving it. 
• I have a lot to offer. I deserve love and respect. 
• I am bursting with great ideas and provide a unique perspective.
• My feelings are valid, and I am allowed to feel whatever I feel. 
• I am worthy of life and all the positive things that come with it. 

Seeking Additional Support: Empowerment Through EAP

If, after using affirmations, you are still experiencing negative thoughts or struggling to change a behavior, remember that EAP is here for you. We are just a phone call away. 

To make an appointment with an EAP counselor, call 901-683-5658 or go to www.methodisteapcanhelp.org. 

Ashley Higginbottom, LCSW

Counselor

Ashley Higginbottom received her Bachelor's degree in Social Work with a minor in Sociology from the University of Memphis and her Master's degree in Social Work with a certificate in Treatment of Trauma from the University of Tennessee. She is a Licensed Clinical Social Worker and has experience working with children, adolescents, and adults through her time working as a case manager, medical social worker, and therapist. She enjoys working with clients on prioritizing self-love, discovering one's true self, setting boundaries, creating healthy attachments, and forming effective communication skills. You can find her reading, spending time with loved ones, and crafting in her spare time.