How to Boost Your Self-Esteem with Positive Affirmations
Photo by Melissa Oakley
If you suffer from low self-esteem, you’re not on your own. Because according to research, the number of people in the UK reporting low self-esteem has tripled in the last twenty years to a staggering 20%.
For those that find it manifesting involuntarily in their lives, you may already know how crippling it can be. The difficulty of prioritising yourself, to maintain healthy boundaries, and to feel confident, resilient, and strong, can feel like a never-ending cycle, tough to break free from.
The good news? There is hope. So if your negative inner voice is trying to run the show that’s called your life, it’s time to start silencing the noise by learning how to boost your self-esteem with positive affirmations.
So, What Are Positive Affirmations?
Simply put, positive affirmations are positive words, phrases, or statements you can say out-loud to yourself (or in your head) to help challenge, and ultimately overcome, negative and self-sabotaging thoughts.
The idea is that you replace those subconscious patterns that hold you back from achieving your desires, and replace them with a more balanced or positive narrative.
Practising positive affirmations can be really simple - the key (as with any habit) is commitment and consistency. All you need to do is pick a phrase and repeat it to yourself. And the best part with this sort of practice is that you can incorporate it as you go about your normal daily routine; for example, when you’re getting dressed or brushing your teeth.
The Science Behind Affirmations
Now, I know some of you might need a little more convincing, so let’s delve into the science behind such a seemingly simple practice.
Evidence shows that certain neural pathways are increased when people practise self-affirmation activities. Essentially, when you say or think something positive, it activates the reward centres in your brain, similarly to when you win something or achieve a target you set yourself. So, when you start strengthening these pathways (think of it as like building muscle in the gym!), you make it easier for your mind to come back to these positive statements rather than reverting to negative thoughts.
But let’s go further than that.
Our brains are designed to protect us and keep us alive. This means it makes quick decisions about safety without a full-on risk assessment - we can call them shortcuts to keep us alive. On the one hand, this can fail us in that we have beliefs without justification that tell us we can’t do certain things. But if we use our brains to our advantage, this is where the magic can happen.
Positive affirmations can train your brain to react differently to something. You just need to be consistent and repetitive. So, if for example you start repeating phrases that tell you ‘you are good enough’, your brain will subconsciously start searching for signs that make this true. Slowly but surely you’ll start noticing evidence that supports this as your brain begins to tune into the good stuff, which will then start manifesting into your life.
5 Benefits of Affirmations
You’ve likely heard about the power of positive affirmations in some way or another, but whether you’re actually using them effectively is another question.
But what if I told you that affirmations can:
Boost self-esteem through challenging negative self-talk and cultivating a more positive and loving picture of ourselves.
Increase motivation by encouraging us to work towards what we want because we’re starting to think and believe it.
Relieve anxiety and stress through a sense of wellbeing and self-compassion.
Foster resilience in terms of when we love and care about ourselves, we become more able to bounce back when things get tough.
Create an overall positive mindset as we gradually start to replace negative beliefs, habits and behaviours with newer, positive ones.
Examples of Positive Affirmations to Boost Self-esteem
I am enough exactly as I am.
I am capable of achieving my dreams.
I am courageous and resilient.
I am surrounded by an abundance of positive opportunities.
My voice matters.
I am uniquely myself and that is my superpower.
I am worthy of love and care.
How to Use Positive Affirmations in Practice
At Dr. Ranjot Bhogal, we’re huge advocates of incorporating positive affirmations into your daily routine - particularly to boost self-esteem. Our advice is to select a phrase or statement at the start of each week that you can either read or say out loud first thing in the morning, throughout the day, and just before you go to bed.
Positive Affirmations for South Asian Women
If you’re a South Asian woman who’d love to enhance your self-care routine with beautiful affirmations specifically designed for you and the issues you face, we’d love to invite you to purchase our bespoke Affirmation Cards. With 52 unique cards to choose from, simply select a new affirmation card to display in a visible spot or carry with you throughout the day. Use code SAVE36 to get 36% off until 31 October 2024.
Disclaimer: This blog is for informational purposes only and should not be interpreted as a substitute for professional psychological advice.
