What are Positive Affirmations?

Positive affirmations can be defined as positive phrases or statements that we repeat to ourselves. Generally they are used to manifest goals, dreams, or experiences we desire. 

For example, self-fulling prophecies show us that when we believe something will come true, it is more likely to. And neuroplasticity research shows us that by focusing on something, we strengthen those regions of the brain and make them stronger. We can even strengthen the positive neural pathways in the brain decreasing reliance on negative, well-worn pathways in the brain.

This science may sound complex, but making use of this science by practicing positive affirmations is easy. All you need to do is pick a phrase and repeat it in your mind. With the tips below you can make sure you pick the positive affirmation that is likely to do you the most good.

You can use positive affirmations and focus them specifically on improving your body image and self-acceptance. Often times, we get stuck repeating negative thoughts about our body and we come to beleive these as true. Using positive affirmations can help us to rewrite this narrative and with practice, replace those negative thoughts with more positive, accepting, kind thoughts and phrases.

Positive affirmations can be a helpful part of eating disorder treatment for adolescents and eating disorder treatment for teens in Ohio. Eating disorders often come with negative body image and this can be a lingering part of the eating disorder, even after behaviors are controlled. I provide eating disorder treatment for teens in Ohio and have immediate availibilty for a free consultation call.

Writing Positive Body Image Affirmations

 

1.     Avoid Negatives

 

Be careful not to use negatives in your affirmations. For example, if your positive affirmation states, “I am not sick anymore," your mindset is focusing on avoidance (of the bad) rather than approach (of the good). Similarly, a statement such as “I am done with toxic relationships” might backfire because it focuses on bad relationships, not good ones. Instead, focus your affirmation on the most positive outcome. 

 

2.      Use the Present Tense or Present Progressive When Saying Positive Affirmations​

Concepts like “soon” or “later” or “better" lack clarity and can allow your affirmation to lose focus and efficacy. So keep your positive affirmations simple, and construct your sentences in the present tense. For example, “I am healthy and happy” rather than “I will be happy soon”. It's more of a reassurance than a goal. By being clear and indicating in the phrase that we already are or have what we desire, we start generating the emotions that come from the statement actually being true. Ex, “I am working on myself”.

 

3.     Create affirmations that are meaningful to you and have a minimum of 10% believability to you

 

You do not have to believe them 100% at the beginning- or else you wouldn’t need positive affirmations! But you want a kernel of truth in there. They also do not have to be true 100% of the time- no one is perfect! Write affirmations that you are working on or working towards.

 

4.     Say them out loud and with confidence

 

It might seems silly, but “fake it ‘til you make it”! The only way to get our brain to believe these is to say them like we mean them!

 

5.     Specific, simple, direct

 

Short, sweet & to the point- we don’t want them to be too long or complicated or else it will be hard to remember them.

 

 

Write 5-10 Positive Affirmations.  

 

Examples :

 

I am loved & worthy for who I am as a person

I am capable & Intelligent- I use my intelligence to change my negative thoughts

 

People value my kindness and compassion over my appearance

 

I work hard towards my goals

 

I help those in need

 

I am working on accepting myself

I treat my body with respect and kindness

I appreciate the things my body does for me- like dancing, walking my dog, and hugging my neice

My body will be with me forever- I treat it with love

 

 

Step 2: Active Integration

Now we have to teach our brain to connect these neural pathways by thinking of examples from our own life that prove the positive affirmation to be true. This should be an example of something that has happened, somewhat recently, that can reassure and teach your brain, that the affirmation is true. In the moment, affirmations can feel silly- adding active integration helps us to actually believe the affirmations, especially in moments of self-doubt.

For example, my affirmation is, “I am loved and supported”. I would use the example, “last week when I was sick, my friends called to check on me and asked if I needed anything”. This shows me that I am loved and supported by friends- which will be very helpful during those vulnerable moments when I may be feeling alone and doubting that I have any friends or feeling like “no one cares about me”.

 

Here’s another example- My affirmation is, “I am patient and kind”. My integration is, “I took the time to help my sister with her math homework, even though I had homework to do as well”. This reminds me- in those moments of putting myself down (think- “I’m so selfish! Why can’t I just be better?!”), that I am human, I make mistakes, and I am kind and helpful the majority of the time.

Let’s do a body image example. My affirmation is “being kind, funny and caring is more important than being thin”. My integration would be, “my friends and family do not chose to spend time with me because of my weight or what I look like- they love me at any shape or size. My friends spend time with me when I’m in sweats and wearing no make-up”. Reading this outloud may feel awkward- do it any way! And do it with confidence. Fake it ‘til you make it! You are teaching your brain what to believe- it takes practice and it takes saying it with confidence. Try it in the mirror!

Now think of an active integration for each positive affirmation you wrote- you can write it on the back! Writing it down is an important part- our brain will not remember these examples in a state of self-doubt or feeling down or depressed. That’s why writing positive affirmations on flash cards or in a journal is important.

Read each affirmation and integration out loud, 5 times per day. Read them with confidence and embody them as you read them. Continue doing this- even if it feels weird, or you don’t think it’s working. It takes time! Don’t give up.

You have the capacity and ability to create a positive body image and live a life you love in the body you are in right now.

 

If you are struggling with body image or an eating disorder, please reach out via my website. I specialize in working with adolescents and teenagers with eating disorders in Ohio and Utah. I provider eating disorder assessments and eating disorder treatment for children and teens. This post is not meant to be treatment advice, but information and education. If you have questions or need help, please reach out.

If you have more questions about eating disorders or eating disorder treatment in Ohio, eating disorder treatment in Utah, please reach out here.

Navigating eating disorder treatment can be daunting. If you need help along your journey, please reach out to schedule a free consultation call.

DISCLAIMER: The advice on this blog is for entertainment purposes only and is not indented to be medical or therapeutic advice.