What are positive affirmations and how do they work?

Positive affirmations are short, simple phrases that help you think more positively and feel better about yourself. They can change negative thought patterns, boost confidence, and build mental strength.

Think of them as tools you can use to help yourself feel calm and capable when life feels hard. For example, saying, “I am strong enough to face this,” could help you feel braver when you’re worried.

Repeating these affirmations regularly can make a big difference to your mental health over time.

Life can feel overwhelming at times, especially when anxiety takes hold and negative thoughts creep in. Positive affirmations can help you regain control by shifting your focus to uplifting ideas and reminding you of your strengths.

How to create your own positive affirmations 

Personalising affirmations makes them more meaningful, so they feel natural to repeat and believe. Fortunately, making them is easy, especially if you follow these tips:

• Keep them short. Use simple, clear phrases like “I can handle this” or “I am doing my best.”
• Speak in the present tense and phrase affirmations as if they’re already true. For example, instead of “I will be confident,” say “I am confident.”
• Focus on positivity and avoid negative words. Instead of “I’m not scared,” say “I feel brave.”
• Make them believable by choosing statements that feel realistic. If “I am strong” feels too much, try “I am becoming stronger every day.”
• Pick affirmations that fit your situation. This is why personalised affirmations often have the greatest impact.
• Say them out loud or write them down. Hearing or seeing the words makes them feel more real.
• Repeat them every day. Make affirmations part of your daily routine, like in the morning or before bed.
• Pair them with actions. Actions make your affirmations more powerful by connecting them with real, positive changes. For example, if you say “I value my health,” try pairing this affirmation with an action that proves it to you, like going for a walk.

How to integrate affirmations into your routine 

Positive affirmations work best when they’re part of your daily life. Here are some tips to make them a habit:

1. Start your day with them. Say or write your affirmations in the morning.
2. Leave yourself notes. Write affirmations on sticky notes and place them where you’ll see them, like on your mirror or fridge.
3. Visualise while you say them. Close your eyes and imagine what success looks like for you as you repeat your affirmation.
4. Use technology. Apps and phone reminders can help you remember to practise daily.
5. Reflect at night. Repeat your affirmations before bed or write them in a journal to end your day positively.

Building affirmations into your routine ensures they become a natural, consistent part of your life.

Positive affirmations for anxiety 

Anxiety can make your mind feel stuck replaying your worries or worst-case scenarios. Positive affirmations are a great tool to break this cycle and help you think more clearly, especially when you pair them with other anxiety-reducing techniques.

Here are some examples:

• “I am in control of my thoughts and feelings.”
  Say this while taking slow, deep breaths to calm your mind.
• “I am safe, and I can handle this.”
  Use this affirmation with a grounding activity, like looking around and naming five things you see.
• “I deserve to take care of myself.”
  Say this before doing something relaxing, like going for a walk or having a bath.

Common challenges with positive affirmations 

Affirmations don’t always feel easy at first, and that’s completely normal. 

Sometimes, the positive things you tell yourself might not feel true yet. If this happens, start with small, simple affirmations which feel more realistic, and focus on the feeling behind the words. As you practise, you can work your way up to bigger, more ambitious affirmations.

Sticking with affirmations can also be tricky. It’s easy to forget them when life gets busy. Try setting a daily reminder or pairing affirmations with a habit you already do, like brushing your teeth or making your morning coffee. This makes them a natural part of your day.

You might not see results right away, which can be discouraging. Remember, affirmations take time to work. Be patient and keep going: consistency is the key to making them truly effective.

While affirmations are a great self-help tool, professional support can make a big difference too. Health insurance can help you to access this support more easily, whether it’s therapy, counselling, or other mental health treatments.

In short, health insurance can remove the barriers to getting the help you deserve.