Update: 15.07.2024
In our busy everyday lives, it can be easy to unconsciously focus on negative aspects of life. However, it is important to realize that self-criticism and self-doubt can be replaced by self-love and self-confidence. These negative beliefs often arise from past experiences to which we attach too much importance.
Using positive affirmations is a wonderful way to counteract such negative beliefs. Although positive affirmations are sometimes mistakenly seen as naive, more and more people are showing how effective they can be. They help to develop new self-confidence and inner strength.
There are some important points to bear in mind when using affirmations. The most important is that you really feel comfortable with the affirmations. Anything that doesn't feel right may not be beneficial. In this article, we want to show you ways in which you can use affirmations effectively and develop your own empowering beliefs.
Positive affirmations are basically nothing more than affirmations to yourself:
It is important that you can internalize the respective affirmation as your personal truth. If an affirmation does not feel right for you, it is not serving its purpose.
In order to fathom where negative beliefs come from, the main thing is Self-reflection asked.
If you listen deep inside yourself, you will surely be able to answer quickly where the negative beliefs have their origin. As mentioned at the beginning, they are mostly past negative experiences, often even from childhood. The more often you are told something, the more willing you are to believe it:
A self-fulfilling prophecy is set in motion. This is a subconscious process. You behave exactly as you are expected to. Only unfortunately in a negative way. To break this vicious circle is not so easy. The most elementary step is to change your To strengthen self-confidence.
Other people are often not even aware of what they can do with their statements. Especially when the negative judgments are voiced by people close to you, they burn deep into your soul. It is possible that the negative beliefs unconsciously influence your actions for years. However, you are not powerless against it. This is where positive affirmations come into play.
Yours Thoughts shape reality. What may sound a little spiritual at first is actually scientifically proven.
Positive affirmations work by telling yourself a certain thing until you believe it. You reprogram your subconscious from "negative" to "positive".
Your mind is governed by your emotions. If you are afraid of a task or simply do not feel like doing it, all mental or even physical reactions will occur that prevent you from completing the task. A striking example from school days is the famous stomach ache in the morning before a math test.
But if you keep telling yourself "I am well prepared" and "I can do this", the negative reactions will turn into the opposite. You will approach the task with motivation and perhaps even with anticipation, because you are convinced of a positive result.
Positive affirmations can be used in all areas of life in which you want to achieve a Change wish for. While negative beliefs demotivate you, positive affirmations ensure that you can create new Motivation you'll find.
Possible topics for positive affirmations are:
To apply the affirmations, you should provide a quiet environment. How about a little morning meditation, for example? In the morning you usually have peace and quiet: the phone is not ringing yet and no one else is asking you for anything.
Find a place where you feel comfortable, for example on your balcony or in the garden. Of course, it can also be the living room. Sit comfortably and repeat your affirmations several times in your mind. Alternatively, you can say them out loud. Depending on what feels better for you. If you like, you can also light a few candles or turn on some quiet background music.
Positive affirmations can help you to get rid of negative habits and fears. It is important that the affirmations are formulated affirmatively. Phrases like "no" and "not" are to be avoided at all costs.
Instead of, "I'm not shy."
Lieber: "I'm confident."
Instead of, "I'll never bite my nails again."
Rather, "I relieve my tension through healthy activities."
It is best to take five minutes three times a day to repeat your positive affirmations. Especially at the beginning, it is important to maintain a certain regularity. If you use affirmations only sporadically, they cannot develop their full effect. It takes about a month until you get used to new beliefs. Therefore, consistent repetition is required.
Affirmations work even better if you write them down 15 to 20 times per session instead of just reciting them. The best way to do this is to create a kind of "bullet journal". Design it creatively according to your own wishes. Whenever you feel down or discouraged, you can look into the booklet and read through your positive affirmations.
Units of three times five minutes each are to be understood as a minimum requirement. Of course, you can also repeat the affirmations at any time in between, e.g. in stressful situations. You can also stick post-its with your affirmations in sight to remind yourself of them at all times.
Extra Tip: Positive beliefs have an even more intense effect when you visualize them. Let's take the popular positive affirmation "I am calm and serene" as an example. Imagine images that you associate with Calm and serenity connect. This could be a crackling open fire or a field of lavender in bloom, for example. Perhaps you are also thinking of your last vacation.
Below we would like to introduce you to the 20 most effective affirmations, divided into areas of life (5 per area).
Sometimes the desire for change is not related to a specific area of life, but is general. For this case, we have compiled 15 healing affirmations that are appropriate in any situation in life:
In order for positive affirmations to have their desired effect, you should be seriously prepared to engage in change. First of all, you should define which negative belief system is blocking you. Once you have found it, you consciously rephrase it.
Example: "You can't be taken seriously."
This belief is deeply hurtful and shakes your self-confidence. Your task now is to no longer believe this statement. No matter who once said this to you: It is not true. It only becomes true when you believe it yourself and (subconsciously) act accordingly. You remember the self-fulfilling prophecies?
Now formulate an affirmation that feels right to you. This will not be easy at first, because you will be holding on to the negative belief. This is perfectly normal. For example, say to yourself:
A slightly unfamiliar feeling is normal, as mentioned above. If, however, you feel aversion to your affirmation or even consider it derisive, you should choose a different formulation. It is best to take a notebook and write down several variations.
Example: Someone who suffers from severe obesity may find affirmations like "I am slim" ridiculous. Accordingly, the positive affirmation will not work. Better would be the following variations:
Despite all the benefits mentioned above, there are also critical aspects to positive affirmations. While they are a great help for some people in gaining self-confidence and organizing their lives, other people can even suffer psychological damage through the use of affirmations. This is especially true for patients with Anxiety disorders and pathological self-hatred.
The positive affirmations trigger enormous pressure in these people, which aggravates the already tense psychological situation. This proves a study by Canadian scientist Joanne Woard.
The constant suppression of negative thoughts should be viewed skeptically from a psychological perspective. Negative beliefs also have their justification. Sometimes, like fears, they even function as useful warnings. Every person has deficiencies. Only those who are aware of their weaknesses can work on them. However, those who try to explain them away with positive affirmations do not develop further.
Ultimately, it depends on what the issues are. As explained earlier, positive affirmations can certainly help you feel stronger and better. However, they are not a miracle cure. Some deficits you have to face in other ways.
Example: You have a Dyslexia. Telling yourself "I can read and write without mistakes" is counterproductive. It would be much more useful to acknowledge the problem and do something about it, e.g. by attending special courses.
In short: don't use positive affirmations to deny serious problems. This is of course more convenient, but it won't get you anywhere. On the contrary, there is a risk that you will create further major Disappointments experience.
The balance between positive and negative beliefs is also crucial. No one can have only positive beliefs about themselves. But the latter should predominate.
Negative affirmations are self-explanatory the opposite of positive affirmations. We have already roughly addressed the topic of "negative beliefs" and the sometimes devastating effects, now we want to go a little deeper. The main question is: How can you protect yourself from the power of negative affirmations?
Unfortunately, this is not so easy. Negative beliefs arise from negative experiences such as insults, disappointments and failures. These experiences are usually so formative that they remain in the mind for a long time. Memory remain. Consequently, there can only be one option: Detach yourself from the memory of the situation that triggered the negative belief.
Prove to yourself that the negative belief is incorrect. Just because some people have told you that you can't do something doesn't necessarily make it true. Encourage yourself with positive affirmations (see above) and go into the situations that are afflicted with negative affirmations.
Letting go of deeply held beliefs sometimes doesn't work without outside help. Don't be too stubborn or proud to ask for help. Talk to people you trust about the things that are blocking you. Friends and family may be able to help you unblock your negative beliefs. A neutral view from the outside is often worth its weight in gold!
If there is no one around you that you can or want to talk to, a professional Coaching or cognitive behavioral therapy may also be suitable measures for you. Negative beliefs are stubborn. It is absolutely not a sign of weakness to consult an expert. Quite the opposite: this is very courageous and will improve your quality of life in the long term.
Which positive affirmations suit you and whether this method is helpful for you at all depends not least on your personality structure. Would you like to get to know yourself better, find out your values and sharpen your vision? You can now support your personal development with our Visions Challenge.
The Visions Challenge with our Greator Coach Instructors Walter and Christina Hommelsheim support you in aligning your inner compass with the things you really want to achieve in your life. You will also learn how to dissolve your inner blockages and transform your fear of change. Open yourself up to a new experience, for more motivation in your life!
Secure your free access to the Visions Challenge and make a successful start to your new life. Christina and Walter are looking forward to welcoming you to the first video.
