Repeating positive thoughts or phrases may help manage the negative thinking associated with depression. Here are some helpful tips.
Chronic sorrow and low moods can be distressing if you suffer from depression. Even the simplest activities may seem overwhelming to you, and you may struggle to see the good in anything.
But what if there was a simple intervention that could help you adjust your thinking and view things differently?
Positive affirmations for depression – a practice of repeating positive thoughts and phrases — may be able to improve your mental health.
What are Positive Affirmations?
Positive affirmations are phrases or thoughts that are used to boost positive sentiments and counteract the effects of negative thinking.
Positive affirmations repeated to yourself may help retrain your brain to think more balanced.
There has been little research into the impact of positive affirmations on depression. More research is still required to identify the processes of affirmations and their function in mental health.
A 2014 study, on the other hand, revealed that utilizing affirmations could assist some people to obtain a broader perspective of themselves and their current situation.
This may result in a positive feedback loop, which may assist to lessen the impact of negative thoughts.
According to an additional study, positive affirmations may cause favorable changes in the brain. According to a 2016 study that used MRI evidence, affirmations engage certain areas of the brain related to self-processing, self-insight, and valuation.
How can Positive Affirmations Help With Depression?
According to 2015 research, positive affirmations may have an effect on neuronal circuits in the brain.
Affirmations have the ability to reroute cognitive processes in the brain. They may be useful in coping with the negative thoughts that accompany depression.
Positive affirmations are not considered a cure for depression, but they may aid in mood management in the short term and be a beneficial supplement to your treatment plan.
Counteracting Negativity Bias
“The brain has a naturally developed ‘negativity bias,’ [which helped keep] the earliest humans alive and fairly safe,” says Carrie C. Mead, a licensed professional clinical counselor at Maryland Counseling in Westminster, Maryland.
“However, in modern times, this same mechanism means that we are pre-wired, to some degree, to see the negatives in each situation more predominately than the positives.”
According to Mead, positive affirmations may help counteract this negativity bias.
“Positive affirmations can be very helpful to combat depression,” Mead explains. “They offer the brain cognitive restructuring.”
According to Mead, more exposure to positive affirmations can help rewire the brain due to its neuroplasticity.
Why Should you Use Affirmations?
While we do not claim that affirmations would cure your depression,
(Let’s be honest, that’s going to necessitate a slew of lifestyle adjustments and, most likely, medical aid), but they can go a long way toward assisting.
Because depression drives you to concentrate on the less pleasant aspects of your life, having a line or two as daily positive affirmations to focus on when depression crowds your brain with all the bad things can be really beneficial.
So, instead of sitting in a corner of the room, ugly crying on the floor, because your brain is bombarding you with all of your failures in life and what people must think of you, you may focus on your favorite affirmation to produce positive self-talk and overcome low self-esteem.
We’re not claiming your brain will suddenly cease flinging shit at you. However, that affirmation will work as a nightlight in the darkness, preventing the monsters under the bed from reaching you.
And perhaps one day it will be as simple as turning on the main light in the room, entirely driving those monsters away. The strength of positive affirmations is that they have a cumulative positive effect on your brain, training it to serve as a daily reminder of unconditional love.
How to Start Using Positive Affirmations to Combat Depression
Positive affirmations may seem overpowering to people suffering from depression. Depression can make it difficult to be optimistic about anything, including yourself or your position.
Beginning slowly may be the most effective way to practice positive affirmations.
Choose one affirmation at a time and incorporate it into your everyday practice. You could discover that it’s easier and more powerful than you thought.
Tips for Using Positive Affirmations
You could begin practicing positive affirmations for depression by doing the following:
- Setting aside a few minutes to say one affirmation when you wake up or right before bed. Writing an affirmation on a sticky note and sticking it to your bathroom mirror and repeating it every time you see it
- incorporating affirmations into your regular workout, commute, or meditation time
- Positive affirmations, although their potential to alleviate depression, are insufficient to address all of your symptoms.
You are not alone if you are having problems managing your depression. There are therapeutic alternatives available to assist you in feeling better.
Positive Affirmations for Depression
When you battle depression, incorporating positive affirmations into your daily life can feel overwhelming.
If you want to get started but don’t know where to start, these phrases might help:
- No matter where I am, I have the ability to establish a safe haven for myself.
- I’m a tough cookie.
- I am completely devoted to myself.
- This road will eventually bring me to the best possible outcome.
- It’s okay for me to do what’s best for my well-being.
- Strengths can be honed via adversity in my personal and professional life.
- My thoughts are my own.
- It is in my power to aid others.
- I have the power to determine whether or not I will experience joy.
- My outlook on life is always upbeat.
- Positivity is a choice that I have.
- I’m naturally inclined to experience joy.
- There is no need for me to judge anyone else when it comes to who I truly am.
- I don’t need to battle my feelings and accept them as they are.
- I’m here because I’m supposed to be.
- I have a knack for aiding others, both human and non-human.
- There is nothing wrong with where I am because the road I’m on is the correct one.
- Because I’m here, I’m deserving of life.
- I have a great deal to give to the world.
- I’ve come to terms with my own identity.
- I am not defined by the depression I’m now experiencing.
- I can forgive myself and anyone else for not being perfect.
- I believe in myself.
- I am a work in progress.
- I feel at home in this place.
- People are interested in what I have to say.
- I’m entitled to happiness.
- In order to be happy, I don’t need to be flawless.
- I am the architect of my mind and life.
- I am in charge of my own destiny.
- I have faith in my own judgment.
- I’m enough.
- I’m entitled to occupying space since I’m here.
How to Compose Your Own Affirmations
You don’t need to be a natural writer to come up with your own positive affirmations. Any phrase that portrays your circumstance or stream of thought in a more balanced manner can be beneficial.
After all, you are the most knowledgeable about yourself and what is most essential to you. You also know what you need to hear in order to feel better.
Make statements to counteract negative thinking.
When you have a negative idea, try to come up with statements that contradict it. Positive affirmations, according to Mead, aim to balance negative thoughts rather than totally eliminate them.
Experiment with new ideas.
According to Mead, thoughts with more beneficial statements can make you feel more hopeful. Unhelpful thoughts can cause havoc in your inner world. Replacing unpleasant ideas with hopeful, positive comments, on the other hand, might help you feel more hopeful and relaxed.
Repeating positive affirmations over time may aid in the development of a more balanced and beneficial mindset.
Positive affirmations are not a cure for depression, but they can be an effective supplement to a therapy regimen for certain people.
Positive affirmations may help retrain your brain to perceive yourself or your situation in a more helpful and balanced light, resulting in improved mood and relief from some depression symptoms.
Still, the melancholy, low energy, and limited capacity to think positively that can accompany depression may make practicing positive affirmations difficult at first.
Adopting this strategy, on the other hand, can be done at any time and nearly anywhere. Positive affirmations become easier and more established in your daily life with habit and repetition.
If you are suffering from depression, it may be good to seek advice from your doctor or therapist.