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Harnessing Positive Thinking
© GettyImages Use affirmations to climb out of a negative mindset and into the light. "I'm never going to be able to do this job; I'm just not smart enough." "Why does my boss want me to run the presentation? I'm a terrible public speaker, and I'll just embarrass the team." "I wish I could stick up for myself at work. In every meeting, I let the others walk over my ideas. I'm never going to get ahead." Many of us have negative thoughts like these, sometimes frequently. When we think like this, our confidence, mood and outlook can become negative, too. The problem with negative thoughts is that they can become self-fulfilling prophecies. We talk ourselves into believing that we're not good enough. And, as a result, these thoughts drag down our personal lives, our relationships, and our careers. But, if we deliberately do the opposite and use positive thoughts about ourselves, the effect can be just as powerful but far more helpful. In this article, we'll explore how you can use affirmations to drive positive change in your career, and in your life in general. What Are Affirmations, and Do They Work?Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes. You might consider affirmations to be unrealistic "wishful thinking." But try looking at positive affirmations this way: many of us do repetitive exercises to improve our physical health, and affirmations are like exercises for our mind and outlook. These positive mental repetitions can reprogram our thinking patterns so that, over time, we begin to think – and act – differently. For example, evidence suggests that affirmations can help you to perform better at work. According to researchers, spending just a few minutes thinking about your best qualities before a high-pressure meeting – a performance review, for example – can calm your nerves, increase your confidence, and improve your chances of a successful outcome. [1] Self-affirmation may also help to mitigate the effects of stress. In one study, a short affirmation exercise boosted the problem-solving abilities of "chronically stressed" subjects to the same level as those with low stress. [2] What's more, affirmations have been used to successfully treat people with low self-esteem, depression, and other mental health conditions. [3] And they have been shown to stimulate the areas in our brains that make us more likely to effect positive changes in regard to our health. A latter study suggests that a stronger sense of self-worth makes you more likely to improve your own well-being. [4] So, for example, if you're worried that you eat too much and don't get enough exercise, using affirmations to remind yourself of your values can spur you on to change your behavior. Note:There is evidence that the higher your self-esteem, the more effective affirmations can be. However, research also found that if you have low self-esteem, positive affirmations actually make you feel worse, because they set up a conflict between the positive state you desire and the negative feelings you currently experience. [5] If this applies to you, work on Boosting Your Self-Esteem before you use affirmations. How to Use Positive AffirmationsYou can use affirmations in any situation where you'd like to see a positive change take place in your life. These might include times when you want to:
Affirmations may be more effective when you pair them with other positive thinking and goal-setting techniques. For instance, affirmations work particularly well alongside visualization. So, instead of just picturing the change you'd like to see, you can also write it down or say it aloud using a positive affirmation. Affirmations are also useful when setting personal goals. Once you've identified the goals you'd like to achieve, affirmative statements can help you to keep yourself motivated in order to achieve them. The power of affirmations lies in repeating them to yourself regularly. It's useful to recite your affirmations several times a day (have them pop up in your notifications!). You also need to repeat your affirmations as soon as you engage in the negative thought or behavior that you want to overcome. Subscribe to Our NewsletterReceive new career skills every week, plus get our latest offers and a free downloadable Personal Development Plan workbook. Read our Privacy Policy How to Write an Affirmation StatementAffirmation statements usually target a specific area, behavior or belief that you're struggling with. The following points can help you to write the affirmation statement that best fits your needs.
Examples of AffirmationsBy definition, your affirmation will be personal to you, and specific to what you want to achieve or change, but the following examples may provide some inspiration:
Warning:Negative thinking can cause severe health problems and, in extreme cases, death. While these techniques have been shown to have a positive effect on reducing occasional negative thinking, they are for guidance only, and readers should take the advice of suitably qualified health professionals if they have any concerns over related illnesses or if negative thoughts are causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise. Key PointsAffirmations are positive statements that can help you to overcome self-sabotaging, negative thoughts. To use affirmations, first analyze the thoughts or behaviors that you'd like to change in your own life and career. Next, come up with positive, credible, and achievable affirmation statements that are the opposite of these thoughts. Repeat your affirmations several times a day, especially when you find yourself slipping into negative self-talk or engaging in negative behavior. Remember that affirmations are most effective when you use them alongside other strategies, such as visualization and goal setting. What are 5 positive affirmations?50 Positive Self-Affirmations. I am successful.. I am confident.. I am powerful.. I am strong.. I am getting better and better every day.. All I need is within me right now.. I wake up motivated.. I am an unstoppable force of nature.. What are the 7 affirmations?7 Affirmations For Your Wellbeing. I am enough.. I believe in my dreams, myself, and all that I am.. I love myself for who I am.. I create my own happiness.. My life is filled with abundance of goodness.. My challenges are actually opportunities.. I am beautiful just the way I am.. What are the 5 affirmations to tell yourself everyday?7 Positive Affirmations to Tell Yourself Every Day. I love myself as I am. ... . I wake up today with strength in my heart and clarity in my mind. ... . Happiness is a choice. ... . It's OK to not be OK. ... . I am proud of myself for getting this far. ... . I am allowed to say no to others and yes to myself.. What is today's positive affirmation?Morning Affirmations to Start Your Day
I am feeling healthy and strong today. My body is a vessel of wellness. Today I will focus on what makes me feel good. I am a healthy and happy person.
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