Affirmations are positive “I Am” statements that can help overcome self-sabotaging and negative thoughts. When used as part of a daily routine, they can be a powerful tool in transformation and personal growth. When affirmations are repeated often, with conviction and belief, positive changes begin to emerge (Cascio, C.N. et al, 2016). Positive mental repetitions can reprogram our thinking patterns so that, over time, we begin to think and act-differently. Evidence suggests that positive affirmations can help mitigate stress, ease anxiety and depression. Studies confirm that affirmations stimulate the areas in our brains that make us more likely to effect positive changes in regard to our health (Peden, A.R. et al, 2005).

You can use affirmations in any situation where you'd like to see a positive change take place in your life. These might include times when you want to:

Raise your confidence before presentations or important meetings.
Control negative feelings such as frustration, anger, or impatience.
Improve your self-esteem.
Finish projects you've started.
Improve your productivity.
Overcome a bad habit.

Affirmations may be more effective when you pair them with other positive thinking and goal-setting techniques. For instance, affirmations work particularly well alongside visualization. Picturing the change you'd like to see, writing it down or saying it aloud will further enhance the process of transformation.

Affirmations are also useful when setting personal goals. Once you've identified the goals you'd like to achieve, affirmative statements can help you to keep yourself motivated in order to achieve them.

How to Write an Affirmation Statement

Think about the areas of your life that you'd like to change. Deeper and more meaningful relationships? More productivity? Commitment to exercise and healthy eating? Be sure that they are compatible with your core values and the things that most matter to you, so that you'll feel genuinely motivated to achieve them.

Turn negatives into positives. Instead of "I'm not talented enough to progress in my career," turn this around and write a positive affirmation such as, "I am a skilled and experienced professional."

Write your affirmation in the present tense. Create powerful “I am” statements that help move you towards your dreams and goals-I am courageous or I am lovable.

Say it with feeling. Affirmations can be more effective when they carry emotional weight. Say it with heart!

Examples of positive affirmations:

I am excellent at what I do.
I am resilient.
I am not afraid to stand up for myself.
I will be a leader in my organization.
I am proud of myself.
I am grateful.
I am honest.
I am successful.

When writing affirmations, art making can be used to further enhance their power. The act of creating a symbol, drawing, painting or collage to describe an affirmation can further deepen meaning and connectedness.

In my own affirmation and art journaling work, I have found that my mood has lifted and I became more joyful and peaceful inside. Affirmations and art journaling have helped me to understand myself better, develop deeper compassion and empathy towards myself and others and cultivate a mindset of gratitude. Affirmation and art journaling can be an amazing tool for self-expression, creativity and personal growth!

Ideas for affirmations fused with art journaling:

Experiment with different handwriting and printed fonts, letter stamps and magazine cut-outs.
Try a painted background. Black background with white pen can’t be ignored!
Stapled sheets of paper make a great journal or invest in a beautiful, handmade journal or blank book.
Explore writing in circles, from right to left, upside down, etc.
Experiment with paint, oil and chalk pastel, colored pencil, beeswax crayon, markers and pens. Color can be wonderful!
Get outside! Take your tools and head to the woods. Fresh air, nature, art and positive, self-affirmations-get ready to relax!

If you want to learn more about changing your mindset with affirmations and art journaling join me for a FREE zoom workshop to create your own affirmation journaling book!

https://mailchi.mp/antioch.edu/nature-art-affirmations

Sources:

[3] Peden, A.R. et al (2005). 'A Community-Based Depression Prevention Intervention with Low-Income Single Mothers,' Journal of the American Psychiatric Nurses Association, 11(1), 18-25. (Available here.)

Cascio, C.N. et al (2016). 'Self-Affirmation Activates Brain Systems associated with Self-Related Processing and Reward and is Reinforced by Future Orientation,' Social Cognitive and Affective Neuroscience, 11(4), 621-629. (Available here.)