ANA Healthy Nurse, Healthy Nation® Blog - 4 Mental Health Benefits of Self-Affirmations
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Harnessing the power of daily affirmations can help you and your patients
The mind is a powerful thing. But can repeating positive statements (self-affirmations) shift your thinking and actions?
Many experts believe it can.
Psychologists have widely accepted the original “self-affirmation theory.” It suggests that when you habitually reflect on values that are meaningful to you (through self-affirmation), you’re less likely to experience distress or react defensively in a challenging situation. Your body has a natural inclination to protect your self-image and self-esteem. The more you use self-affirmations, the stronger that inclination. It can make a difference for you and for your patients.
Some examples of self-affirmations include:
How Positive Affirmations Work
The science behind self-affirmations is challenging to study. But scientists know that when you repeat actions or thoughts, you develop new brain connections (neural pathways).
Research also suggests that when you practice positive affirmations, you experience increased activity in specific brain centers associated with:
Repeating positive affirmations and thoughts can form a new neural pathway to these centers. Do it enough, and you will establish a connection that makes it easier for your mind to return to those positive thoughts and the core values they represent. You may even find yourself using spontaneous self-affirmations — affirmations said when faced with an immediate threat or challenge.
Benefits of Self-Affirmations for Mental Health
Current research on the benefits of affirmation is limited and could bear more studying. But the research that has been done suggests that practicing self-affirmation over time may help you and your patients experience psychological benefits, such as:
While this study reviewed how self-compassion affects mental health professionals, the results could also apply to others working in health care. The findings suggest that being compassionate to yourself may prevent:
People who use positive affirmations also tend to see life as meaningful and full of possibility. Feeling engaged and challenged can boost your mental health.
The consistent practice of self-affirmation really pays off in the face of stress. You’ll be more likely to use a spontaneous self-affirmation such as, “I am strong enough to handle this.” As a result, you may build resiliency. Spontaneous self-affirmation under pressure can boost your problem-solving abilities in that moment.
Self-Affirmations in the Health Care Setting
Improving mental health isn’t the only way positive affirmations benefit health care professionals and patients.
Patients who use self-affirmation in the face of health challenges tend to have:
Tips for Using Self-Affirmation
Self-affirmations need to be personal and meaningful. If you’re having trouble coming up with something, choose a goal or target you’d like to hit. It might be changing a specific behavior, achieving the next level in your career, or conquering a fear. Then, make a short list of realistic and positive statements related to that change.
Once you’ve chosen a positive affirmation, take these steps:
Remember to practice patience when you first begin using self-affirmations. It will take time for your mindset to shift. But the benefits to your overall health — and your patients’ well-being — will be well worth it.
How have positive affirmations helped you or your patients? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
Many experts believe it can.
Psychologists have widely accepted the original “self-affirmation theory.” It suggests that when you habitually reflect on values that are meaningful to you (through self-affirmation), you’re less likely to experience distress or react defensively in a challenging situation. Your body has a natural inclination to protect your self-image and self-esteem. The more you use self-affirmations, the stronger that inclination. It can make a difference for you and for your patients.
Some examples of self-affirmations include:
- I am strong enough to handle what’s happening to me right now.
- I can let go of things I cannot change.
- I grow and improve every day.
- All the hard work I put into achieving my goals will pay off.
How Positive Affirmations Work
The science behind self-affirmations is challenging to study. But scientists know that when you repeat actions or thoughts, you develop new brain connections (neural pathways).
Research also suggests that when you practice positive affirmations, you experience increased activity in specific brain centers associated with:
- Self-processing, which manages self-awareness
- Rewarding, which may release serotonin and dopamine (feel-good neurochemicals)
Repeating positive affirmations and thoughts can form a new neural pathway to these centers. Do it enough, and you will establish a connection that makes it easier for your mind to return to those positive thoughts and the core values they represent. You may even find yourself using spontaneous self-affirmations — affirmations said when faced with an immediate threat or challenge.
Benefits of Self-Affirmations for Mental Health
Current research on the benefits of affirmation is limited and could bear more studying. But the research that has been done suggests that practicing self-affirmation over time may help you and your patients experience psychological benefits, such as:
- Improving self-compassion
While this study reviewed how self-compassion affects mental health professionals, the results could also apply to others working in health care. The findings suggest that being compassionate to yourself may prevent:
- Leading to optimism
People who use positive affirmations also tend to see life as meaningful and full of possibility. Feeling engaged and challenged can boost your mental health.
- Promoting healthy change
- Reducing stress
The consistent practice of self-affirmation really pays off in the face of stress. You’ll be more likely to use a spontaneous self-affirmation such as, “I am strong enough to handle this.” As a result, you may build resiliency. Spontaneous self-affirmation under pressure can boost your problem-solving abilities in that moment.
Self-Affirmations in the Health Care Setting
Improving mental health isn’t the only way positive affirmations benefit health care professionals and patients.
Patients who use self-affirmation in the face of health challenges tend to have:
- Better perceived quality of care
- Higher likelihood of asking questions or seeking information about their care or condition
- Positive perception of patient-provider communication
Tips for Using Self-Affirmation
Self-affirmations need to be personal and meaningful. If you’re having trouble coming up with something, choose a goal or target you’d like to hit. It might be changing a specific behavior, achieving the next level in your career, or conquering a fear. Then, make a short list of realistic and positive statements related to that change.
Once you’ve chosen a positive affirmation, take these steps:
- Say it out loud, because hearing things can make a bigger impact.
- Use the present tense to emphasize that what you’re saying is true right now.
- Repeat the statement 10 times and focus on the words as you say them.
- Be consistent, saying your aspirations at least twice daily. Try doing it when you first wake up and again before bed.
Remember to practice patience when you first begin using self-affirmations. It will take time for your mindset to shift. But the benefits to your overall health — and your patients’ well-being — will be well worth it.
How have positive affirmations helped you or your patients? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
Blog Mental Health
10/14/2024 8:39am CDT
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