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Welcome to 3-2-1 Tuesdays with Better Wellness Naturally- Positive Affirmations


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Quick bits of therapeutic info and learning, ideas, concepts, and quotes.


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3: Keys

2: Concepts

1: Quick Article


"Positive affirmations are the powerful reminders that we have the ability to reshape our thoughts, transform our beliefs, and manifest our deepest desires." - Louise Hay




  1. Understanding Positive Affirmations: Positive affirmations are short, powerful statements that help challenge and overcome negative thoughts. By repeating affirmations, we can gradually rewire our thought patterns, leading to increased self-love and confidence.

  2. Consistency is Key: Incorporating positive affirmations into your daily routine is crucial for their effectiveness. Set aside time each day, preferably both in the morning and in the evening before going to bed, to recite affirmations aloud or in your mind. Consistent repetition reinforces the positive messages. Many of us also write our affirmations and post them where they can be seen on a regular basis.

  3. Personalization Matters: Tailor affirmations to resonate with your unique experiences and goals and reflect on areas where you need a confidence boost or struggle with self-love. Personalized affirmations have a deeper impact and are more likely to evoke meaningful change.

A Couple of Concepts:
  1. Neuroplasticity: Remember the earlier 3 2 1 Newsletters that included info on neuroplasticity? By repeatedly focusing on positive thoughts, you stimulate neuroplasticity, rewiring your brain to default to constructive thinking patterns.

  2. Self-Compassion: Positive affirmations foster self-compassion by encouraging gentle and supportive self-talk. Instead of harsh self-criticism—which we are all so skilled at—affirmations can help promote kindness and self-compassion.


A Quick Overview:  Why Affirmations Actually Work

Positive affirmations have garnered scientific validation as powerful tools for enhancing self-esteem and confidence— but why?


Grounded in the concept of neuroplasticity, affirmations prompt the brain to rewire itself, fostering constructive thinking patterns and bolstering self-perception.


Research also suggests that regularly practicing affirmations not only lowers stress levels but also cultivates resilience. Through this practice, we can develop adaptive coping strategies and enhance our problem-solving skills.


Remember, what we focus on expands and our brains are champs at finding evidence to support what we give the most attention to.


It’s important to note that affirmations are not just mere positive statements; they are scientifically proven tools that contribute significantly to psychological well-being. Grounded in extensive research, including studies by Cohen and Sherman (2014) and Creswell et al. (2005), affirmations have demonstrated remarkable effects on self-esteem and mood over time. These longitudinal studies show that regular affirmation practice leads to sustained increases in self-esteem and buffers against negative mood fluctuations—something we can all use, especially with the onslaught of negativity in the media. Sherman et al. (2006) also presents a comprehensive model of the self-affirmation process, which sheds light on the underlying mechanisms and psychological benefits of how affirmations work and their impact on well-being.

Affirmations can indeed become invaluable tools helping to guide us toward personal growth and fulfillment across various dimensions of life.


Need a quick tutorial on crafting your own affirmations?


References:

  1. Cohen, Geoffrey L., and David K. Sherman. "The psychology of change: Self-affirmation and social psychological intervention." Annual Review of Psychology 65 (2014): 333-371.

  2. Creswell, J. David, et al. "Affirmation of personal values buffers neuroendocrine and psychological stress responses." Psychological Science 16.11 (2005): 846-851.

  3. Sherman, David K., et al. "The self-affirmation process: A model of self-affirmation." Advances in Experimental Social Psychology 38 (2006): 261-302.


 

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