Written by Samantha Ahn and Edited by Myra Ali
Stress is no stranger to people all over the world, whether it stems from pressures from one’s job, family members, friends, school, and/or just a plethora of problems building upon oneself. Every day, people are trying to find ways to cope with stress. One holistic way of dealing with mental pressure can be achieved through affirmations. Affirmations can span from emotional support and encouragement all the way to the verbal repetition of sayings that provide individuals with a sense of power and belief. A lot of the time, affirmations are tied to the Law of Attraction, a theory based on the belief that what you think about comes into your life. This theory has been around for ages, but was brought to light in 2006, through a popular book called The Secret by Rhonda Byrnes. It revolves around the idea that as people, we create our own reality through the intentions we set and the thoughts that we think [1]. There is no right or wrong way to use affirmations. The beauty about this type of self-care is that anyone who chooses to use it can individualize it for themselves. Some common phrases that people tend to utilize are ones that start with “I am…”, such as “I am confident in myself” or “I am really good at time management”. It simply depends upon what you want to believe and reiterate for yourself.
The idea behind using these phrases is that repeating these remarks will eventually result in internalization of these words such that an individual will believe it to be true. A study conducted in 2005 found that participants who affirmed their values showed the least amount of stress and even had lower levels of cortisol, a hormone that is induced under stressful conditions and aims to regulate the body’s response to stress [2]. There are many ways in which one can affirm their values and it tends to follow the lines of repetition in specific phrases that resonate with one’s desire, putting reminders around the room, or even listening to motivational podcasts or videos that inspire people and put them in a good mood. When someone affirms their values, they are emitting a fixed level of frequency which sets in motion a specific intention that will hopefully garner positive results [3]. At the end of the day, all people need to do to affirm their values is to believe it is already true. Similarly, another study showed that there are several benefits that come when one affirms: a boost in confidence, a strong feeling of self under psychological threats, and a positive push with one’s interpersonal relationships [3]. Affirmations not only help those cope with stress, but it also aims to build self-confidence and a sense of relief for those who use them. As frivolous as it may seem, it is little reminders like these that can create a solid foundation for people to find their inner peace as well as their inner confidence.
Although various research studies are currently being pursued to test the effectiveness of affirmation in relieving stress, the majority of research studies published thus far tend to highlight a positive impact on stress as a result of affirming. Therefore, the next time you become stressed about public speaking, try repeating “I am great at public speaking, it comes easily to me” over and over until it becomes ingrained. Although it may seem that this repetition requires a great deal of effort, it is important to remember that this type of self-care resulting from affirmation is meant to be easy and effortless. While there is an abundant amount of ways to deal with stress, affirmations are a quick and simple way to remind yourself that you can do whatever you believe in!
References:
- Creswell, J. D., Welch, W. T., Taylor, S. E., Sherman, D. K., Gruenewld, T. L., Mann, T. (2005) Affirmation of personal Values Buffers Neuroendocrine and Psychological Stress Responses. Association for Psychological Science. 16: 846-851.
- Howeel, A. J. (2016) Self-Affirmation Theory and the Science of Well-Being. Journal of Happiness Studies. 1: 293-311.
- Hicks, E., Hicks, J. (2006) The Law of Attraction. Carlsbad. Hay House, Inc. 2006. Print.
- Mullis, E. (2008) The Process of the Law of Attraction and the 3rd Law, Law of Allowing. The Graduate School University of Wisconsin-Stout. 1: 1-26.