The Power of Thoughts: Positive Affirmations for Anxiety
Teyah Nichole, W&S Founder & Contributing Writer
SHARE ON:
DISCLAIMER: Please consult a qualified healthcare professional before starting any mental health treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of information provided in this article. The content is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider to address any health concerns you may have. Before reading the following content, we also suggest reading our full disclaimer statement here.
We saw this amazing TikTok from @salemtovar (check out her content!) and got inspired to make this article about sustainable materials and natural fabrics.
@salemtovar Sometimes thoughts just b thoughts and that's okay #feelings #overthinking ♬ original sound - salemtovar
Most people have dealt with anxiety. However, for some of us, feelings of anxiety can become overwhelming and disturb our ability to exist in our everyday lives the way we’d like. It’s important for people in this category to understand the power of thoughts and how working on our mindsets alone can be a powerful tool.
We consulted a leading psychologist studying mental health needs of minority communities at Oxford university. Here, she gives her professional take on the power of thoughts and what role positive affirmations for anxiety can play in one’s healing journey.
This article is the first instalment in our new “Ask an Expert” series where we consult with industry leaders to explore our audience's most-pressing conscious living needs. Be sure to share and subscribe for more content just like this.
The Power of Thoughts: What the Research Suggests
In the intricate landscape of human consciousness, our thoughts wield a profound influence, shaping the contours of our mental well-being. As we navigate the modern world's challenges, understanding the role our thoughts play in our mental health has taken center stage. Amidst the pursuit of balance and self-improvement, the science behind the power of thoughts unveils a compelling narrative.
“Quite a few researchers have concluded that affirmations can reduce feelings of anxiety by targeting negative thinking patterns”, says psychologist and Oxford PhD student Briana Applewhite. Scientific exploration into this phenomenon underscores that our thoughts are not mere fleeting notions; they're dynamic forces that impact our emotional states, behaviors, and overall mental health. Research conducted by prominent institutions reveals a fascinating interplay between cognition and well-being.
For instance, a study in Belgium found that “emotion contributes to the organization of future thoughts in networks that can affect people's well-being”. In other words, this data suggests that there is an intimate connection between the thoughts and emotions that should be considered when trying to improve one’s well-being. More recently, researchers in Texas found that “the act of focusing on an important aspect of self [like self-affirmations] has beneficial effects on psychological and physiological well-being.”
Meet The Expert
Wondering why you’re seeing ads? Check out our Disclosure Policy.
Furthermore, cognitive psychology offers invaluable insights into the dynamic between thoughts and mental health. Cognitive Behavioral Therapy (CBT), a widely practiced therapeutic approach, rests on the premise that altering negative thought patterns can catalyze improvements in mental well-being. Studies published in the Journal of Consulting and Clinical Psychology demonstrate CBT's efficacy in treating conditions such as depression and anxiety. By addressing and reframing distorted thought patterns, individuals often experience lasting reductions in symptoms.
Neuroplasticity, the brain's remarkable ability to reorganize itself, is another facet that underscores the potency of thoughts. Research led by neuroscientists reveals that repeated engagement with positive thoughts can stimulate neural pathways associated with happiness and well-being. This supports the notion that intentionally cultivating positive thought patterns can contribute to long-term mental health improvements.
While the power of thoughts is unequivocal, it's important to note that their impact is multifaceted. Negative thought patterns can exacerbate stress, anxiety, and even physical health conditions. A study from Johns Hopkins University found that chronic stress linked to negative thoughts contributes to the development of various health issues, from cardiovascular problems to compromised immune function.
“
Quite a few researchers have concluded that affirmations can reduce feelings of anxiety by targeting negative thinking patterns
How to Incorporate the Power of Thoughts for Better Mental Health
Harnessing the potential of our thoughts to bolster mental well-being is a transformative journey—one that empowers us to take charge of our emotional landscapes. As we delve into actionable strategies, it's evident that weaving the power of thoughts into our daily lives can yield remarkable benefits supported by scientific research.
Journaling
The art of journaling serves as a potent avenue for channeling the power of thoughts. Penning down our experiences, reflections, and emotions can have a cathartic effect. A review examining the comprehensive studies on the impact of journaling on mental health suggests that journaling in an excellent complement to other forms of mental health therapies. This is because by journaling, we create a safe space to dissect our thoughts, challenge negative patterns, and cultivate a deeper understanding of our emotions. Setting aside time each day to document our thoughts can cultivate mindfulness and foster a sense of self-awareness—an essential foundation for mental well-being.
Exercise
Physical activity's influence on mental health is a well-documented phenomenon. Engaging in regular exercise not only benefits our physical state but also has profound implications for our thoughts and emotions. Research from the UK recently conducted a review for the impacts that exercise can have on reducing anxiety. Their work reveals that exercise triggers the release of endorphins, neurotransmitters that evoke feelings of joy and positivity. By incorporating exercise into our routines, we empower ourselves to actively shape our thoughts. Whether it's a brisk walk, yoga, or a high-intensity workout, physical activity becomes a canvas upon which we can paint positive thoughts and emotions.
Wondering why you’re seeing ads? Check out our Disclosure Policy.
Morning and Night Routines
Crafting intentional morning and night routines creates a framework for infusing our thoughts with purpose and positivity. A study by researchers in Gloucester, UK explored the impact of routines on athletes and found that those with routines performed better and with less anxiety than those who did not. They suggested that this study supports the commonly held idea that structuring routines can be positive tools for reducing anxiety in one’s everyday life.
By engaging in practices such as meditation, gratitude journaling, or visualization, we can cultivate an optimistic mindset that colors our entire day. Similarly, night routines that encompass relaxation techniques and reflection foster peaceful sleep and pave the way for positive dreams. These routines anchor our thoughts in the present moment, encouraging us to shape our mental narratives in a constructive manner.
Navigating the journey of incorporating the power of thoughts into our lives necessitates patience and consistency. The scientific evidence supporting the impact of journaling, exercise, and intentional routines serves as a beacon, guiding us toward enhanced mental well-being. As we embark on this path, let us recognize the transformative potential within us—to reshape our thoughts, nurture our emotions, and embrace a harmonious inner world.
Briana Applewhite’s advice for building your routines:
“
I recommend creating a 30-day plan that includes a daily routine of saying your affirmations at least 3-5 times per day. Once you make a daily routine, you’ll then get into the habit of saying your affirmations and hopefully see some lasting change occur.
Developing Positive Affirmations for Anxiety
In the realm of mental well-being, affirmations stand as a beacon of hope—a tool that allows us to transform our thought patterns and navigate the intricacies of anxiety. Delving deeper into the nuances of affirmations, we uncover insights that emphasize the importance of personalization, consistency, and a holistic approach for reaping their true benefits.
The Importance of Personalization
As psychologist Briana Applewhite aptly puts it, "creating affirmations that are personal to you and those that tie to your core values is the first step in creating effective affirmations." Affirmations that resonate with our individual experiences and aspirations hold a unique power. When we craft affirmations that align with our personal journey, they become an authentic reflection of our desires and strengths. This personal touch adds depth to the process, creating a genuine connection between our thoughts and emotions. This connection is pivotal—our mind perceives affirmations as more than just words; they become statements that reflect our inner truths. By embracing this personalization, we lay the foundation for affirmations that genuinely impact our mental state.
Doing Them Every Day
The science behind affirmations reveals that consistency is key. Consistency allows affirmations to permeate our subconscious mind, influencing our perception of self and the world around us. Repetition serves as a potent force in rewiring neural pathways, gradually reshaping the neural connections that underlie our thoughts and emotions. As we engage in daily affirmation practice, we provide our minds with a steady stream of positivity, fortifying our mental resilience.
Recognizing the Complementary Role
While affirmations wield substantial power, they are most effective when incorporated into a comprehensive approach to mental well-being. Affirmations are not a standalone solution; they harmonize with other lifestyle adjustments. Combining affirmations with therapy, exercise, mindfulness, and healthy habits amplifies their impact. Embracing a holistic perspective acknowledges that affirmations are one thread in the tapestry of mental wellness. They work in tandem with other practices, creating a multidimensional strategy that nurtures our mental health.
As we embark on the journey of developing positive affirmations for anxiety, let us imbue them with personal meaning, embrace consistency, and recognize their place within a broader framework of well-being.
Wondering why you’re seeing ads? Check out our Disclosure Policy.
Ready to start using positive affirmations for anxiety but don’t know where to start? We urge you to use Briana Applewhite’s suggestions as a guide to get started:
“I have the confidence to put myself out there and make new friends.”
“I feel stressed but I know these feelings will pass.”
“I am confident that I have the tools to overcome these current feelings of uneasiness.”
Let us know if these helped you and be sure to check out Briana Applewhite’s amazing work and subscribe for more content just like this!
Also, feel free to check out some of our curated conscious living and well-being resources:
Meditation Playlist
Soundscapes Playlist
Workout Playlist
Recipe Playlist
