The Truth About Affirmations: Cutting Through the Myths

If you're one of those people who thinks affirmations are just another new-age nonsense over-hyped by self-help gurus - I don't blame you.?But don't give up on affirmations just yet! I bet that by the end of this article you will give affirmations another try! And I'll help you create your own, that actually works. Give me a chance, no BS, I promise!

You may have tried affirmations before. You probably repeated something like "Money and abundance flow to me like a river. And I'm guessing you're not a millionaire yet, right?

Or perhaps it was "I'm happy, full of energy and life" but instead of feeling more joy, you felt more unhappy.

Well, anyone who claims that affirmations like this can 'magically' change your life is either lying or doesn't know any better.?

The reality is that simply repeating a statement won't do much (no surprises here). Worse, in some cases it can actually have the opposite effect!?

I understand, if you became sceptical to the idea. Affirmations have been sensationalised and oversimplified, leading to much misunderstanding and unrealistic expectations.?

But don't give up on affirmations just yet! I bet that by the end of this article you will give affirmations another try! Give me a chance, no BS, I promise!

It's time to break through the affirmation myths and separate fact from fiction.? I’ll show you what actually works, what are the real(-istic) benefits and how to do it right according to science and best practices. And (spoiler alert!) no, you won't become super rich and happy just by affirming.

*A personal disclaimer: here's where I stand: I believe in a balanced approach that respects both science and the untested mysteries of life. I don't need scientific proof for everything; some things might work even if they haven't been scientifically explained.

But I am also deeply mindful and cautious. I'm spiritual but also sceptical, because while intuition and faith have their place, so do evidence and ethics. Too many popularised 'self-help' practices are spread in twisted, misunderstood, unethical and potentially harmful ways.?

As a coach, I work with people, their vulnerabilities, dreams and emotions - I think it's a responsibility that needs to be handled with great care, trust and safety.*

Let's start with why.?

Why affirmations are something you don't want to leave out?

Here's what the research says about affirmations:

1. Boost self-esteem and reduce stress

Studies show that affirmations can significantly reduce stress (reduced cortisol levels) and boost self-esteem, particularly when they align with personal values.?

2. Improve performance and problem-solving abilities

Affirmations have been found to improve performance and problem-solving skills, especially in high-pressure and stressful environments.

3. Promoting healthy behaviour change

Research demonstrated that affirmations activates brain regions associated with self-related processing and valuation (VMPFC), leading to greater health behavioral change such as increased physical activity and healthier eating.

4. Long-term psychological benefits - resilience and emotional regulation

Regular practice of self-affirmation leads to adaptive changes in brain activity such as reduced stress response, improved emotional regulation and resilience.? Critcher and Dunning (2015) found that over time, self-affirmations helped individuals maintain a broader perspective and manage self-threats more effectively.

Now that you know, there are real and big benefits to affirming, let's dive into HOW to do it. But first, I'll quickly cover the don'ts.

What won't work (and can potentially make things worse):

• General and unrealistic affirmations

Affirmations that are too general or unrealistic can be ineffective. If affirmations aren't aligned with realistic and achievable goals, they won't produce results.

• Conflict with core beliefs and low self-esteem?

We all have core beliefs. They're like deeply rooted (often unconscious) stories about ourselves and the world. And you can only go as far as your current belief goes. So if you believe deep down that you are unworthy of love, or that having money means you are a bad person, then affirmation against that belief will never really work. Often it can trigger resistance and the opposite result. Similarly, for people with low self-esteem, self-positive affirmations can cause increased unhappiness.?

• Lack of action

This isn't a shocker. Affirmations alone are not enough; they need to be accompanied by concrete actions towards the desired goals.

Ready to try affirmations? Here's a practical guide to creating your own that's based on science and relevant to you.

How to create affirmations that WORK (a simple step-by-step template for your very own affirmation!)

Step 1: Identify your goal or area of focus

Choose a specific goal or area you want to improve, such as confidence, health or productivity. For example: Improve self-confidence

Step 2: Reflect on your core values and emotions

Think about your core values and the emotions you want to feel. Example: Confidence, Integrity, Joy

Step 3: Use positive and present language

Write your affirmation using positive and present-tense language. Structure: "I am [positive quality or action]." Example: "I am confident and capable in any situation I encounter."

Step 4: Be specific and personal

Tailor your affirmation to your specific situation and make it personal. Example: "I successfully manage my time and consistently meet all my deadlines."

Step 5: Infuse emotion and belief

Make sure your affirmation evokes a strong, positive emotion and that you believe it to be true. Example: "I am excited and passionate about the opportunities that are coming my way."

Step 6: Repeat and reinforce

Commit to repeating your affirmation every day, ideally in the morning and evening, for 5-10 minutes at a time.

Or, if you prefer, use one of my ready-made examples:

• "I am confident and capable in any situation I encounter."
• "I am committed to making healthy choices that benefit my mind and body."
• "I am focused and productive, completing all my tasks successfully and on time."
• "I nurture and value my relationships, bringing love and positivity to those around me.
• "I am open to receiving financial abundance and prosperity in my life.
• "I am constantly growing and evolving, accepting new challenges with a positive attitude.

Conclusion

Affirmations aren’t the cure-all some self-help gurus claim, but they can be powerful when grounded in personal values. They can reduce stress, improve performance and promote long-term resilience.

Have you tried affirmations before? Share your experiences or favourite affirmations in the comments and let's start a discussion!