Positive Affirmations and Wellbeing

Are you in touch with your inner critic? Most of us have one - that nagging, cruel voice in our minds telling us we’re not smart enough, not fit enough, not capable enough, or simply not enough. Sometimes our inner critic can be loud, and speak in a voice we recognize if we listen carefully - maybe a family member, a friend, a teacher - someone who made real-life criticisms of us that we internalized so much at one point in our lives (often childhood), that we now carry them in our heads every day, constantly reminding us of our perceived flaws and faults.

Sometimes our inner critic is quieter and more subtle, so that we believe their voice to be our own, devastatingly pronouncing judgment on our worthiness and abilities. Whatever form it takes, the inner critic CAN be silenced, and more importantly, replaced with an energy that is wholly different - our inner cheerleader (or inner hype man, if you choose). For me, I silenced my inner critic and brought out my inner cheerleader by listening to and repeating positive affirmations on a consistent basis over time. It worked for me, and it can work for you because listening to and repeating positive affirmations can re-wire the brain and have a huge impact on our mental health and wellbeing. 

The science behind positive affirmations and how they work is rooted in neuroplasticity (the brain’s ability to reorganize and rewire its neural connections) and Self-Affirmation theory. Repeating positive self-statements strengthens beneficial neural pathways, which can decrease stress, enhance emotional regulation, and greatly improve self-perception and esteem by activating reward and positive emotion centers in the brain.

How do affirmations work in the brain? There are several ways they make changes. For starters, affirmations leverage the brain’s ability to adapt and reorganize itself, enabling it to change and function in ways that can greatly differ from its prior state. Through repeated practice, saying positive affirmations helps form neural pathways associated with optimistic thoughts, making it much easier to maintain a happier mindset.

The Self-Affirmation theory suggests that we have a fundamental need to maintain our sense of self-integrity. Consistently saying positive affirmations helps by reinforcing our personal values and identity. In turn, this lessens the impact of outside criticism or negative self-talk and provides a clearer and more expansive view of ourselves.

Studies done using brain imaging (like MRI) show that self-affirmations activate the reward and positive valuation centers that are also very active during other pleasurable experiences. In addition, engaging in positive self-affirmation has been shown to reduce neural activity in brain regions associated with threat processing and stress reactivity, which leads to lower stress levels.

Affirmations can also activate the prefrontal cortex of the brain, a region linked to stress reduction and emotional regulation, leading to a greater sense of inner peace.  Some research also suggests positive affirmations can influence neurotransmitters like dopamine, serotonin, and oxytocin, which make us feel happier and more connected to those around us. 

The real-world impact of consistently saying positive affirmations is enormous. It improves general wellbeing, social wellbeing, and positive self-perception, while also reducing negative feelings like anxiety and depression. It induces behavioral change: by anchoring affirmations to core values, we become more motivated and can experience real, meaningful changes in behavior, such as increased self-care and a tendency to be kinder to our minds and bodies.

The bottom line is this: consistently saying positive affirmations encourages self-compassion and provides perspective, helping us face challenges with a more optimistic and resilient mindset. In my case, I was able to literally silence my inner critic and replace her with a voice of love, compassion, and encouragement for myself. As an added bonus, the affirmations I listen to, created by a lovely woman named Jess Shepherd of Rising Higher Meditation, are what I hear in my mind throughout the day. She has a warm, lovely and loving voice with a beautiful Australian accent. Who could ask for a better inner cheerleader? Her many meditations are available on Youtube Music and Spotify, as well as other streaming platforms. She has even launched an app, In2Bliss, which is available to download from Google play or on the App Store. I highly recommend her work, and I feel lucky to exist in the same timeline as this powerful healer. Her beautiful meditations have truly changed my mindset and my life.