Today we wanted to share some recent research that shows how daily affirmation reminders (like the ones on the Selfpause app) have been found to improve self-esteem and well-being.
“You can’t hate yourself happy. You can’t shame yourself worthy. Real change begins with self-love and self-care.”
Jesica Ortner
We can’t change into a version of ourselves we can love through self-deprecation and hatred. The reality is, you are already a version of yourself you can love, and changing your perception of yourself is entirely up to you. Self-esteem is a subjective evaluation of your own worth so to increase your self-esteem you must start by changing what you believe about yourself.
Recent research has shown that self-esteem can be developed and encouraged through positive regard from others. Current research suggests that this boost in self-esteem, as well as increased happiness and positive attitudes towards oneself and others, can all be achieved through positive self-affirming beliefs and practices. Engaging in spontaneous self-affirmation has also been shown to lead to greater optimism, hopefulness, and personal health, and less sadness and anger.
The Study
In a recent study, participants were recruited from a private university in Northern California to each receive two virtual affirmations daily for two weeks to test the impact of virtual positive affirmations on self-esteem and well-being. Pre-test and post-test surveys including the same measures found significant increases between scores for self-esteem, flourishing, and satisfaction with life.
With this kind of statistical significance occurring over just a couple of weeks, imagine how daily affirmations could transform your sense of worth and life satisfaction over a couple of months or even a couple of years.
Simply imagining yourself doing something activates many of the same brain areas that would be activated if you were really experiencing that thing. Similarly, regular repetition of self-affirmations and positive self-talk can actually encourage your brain to take these affirmations as fact.
The more you tell yourself something the more you start to believe it and accept it as true. Practicing affirmations can also activate the reward system in your brain, which can impact the way you perceive yourself and others and experience daily tasks.
Start Practicing Your Affirmations Every Day
To get the most out of your affirmations, you’ll want to make it a regular practice in your life:
- Be consistent in your practice. Make affirmations an addition to an existing daily routine so it’s easier to remember to do them.
- Start just once a day. Try saying your affirmations in the morning to set yourself up for a great day.
- Repeat each affirmation several times. The goal is to accept what you’re saying to be true and the more you repeat it, the more likely that will be.
- Have patience. In a world of instant gratification, it’s easy to forget that real change is gradual and great things take time. Stick with it!
How to Incorporate Positive Self-Affirmations in Your Life
Positive affirmations are a simple way to boost your self-esteem and overall life happiness and satisfaction without having to make any physical changes in your life. It’s something you can start integrating and living now!
For more help on how to get started, Selfpause has a wide variety of affirmations for practicing self-compassion and acceptance as well as the option to opt-in for daily affirmation notifications.
