I have an abundant life. I release the past. I express myself freely.

There. I’ve said it. Now if I repeat it many times over the next month, with emotion, and believing it to be true, then it will become my reality.

Or will it? I’m not sure. And can I really repeat it for the next month to find out?

…So, what is an affirmation?

You can basically think of it as “self-talk”; something that you say to yourself that directly affects your conscious and subconscious mind. It is a statement that you make internally which helps to maintain the emotional state that you’re in.

If I burn the dinner tonight (which is a reasonable presupposition) then a negative affirmation would be “I can’t seem to get anything right”. A positive affirmation would be “I am in control whenever I face a setback”. The first statement would reinforce a negative mindset; the second would reinforce a positive mindset.

By using positive affirmations in place of negative self-talk, it is possible to train your mind to overcome the kind of thinking that is so characteristic of depression.

Some examples of affirmations used for depression:

I am a worthwhile person
I attract joy into my life
I release all my negative emotions
I feel wonderful today
I have peace of mind

Does it all sound familiar?

In a similar way to affirmations, Cognitive Behavioral Therapy (CBT) uses positive self-talk to change negative patterns or habits in thinking, but in a more sophisticated, structured way.

What are the cons?

There is a whole internet industry offering a plethora of advice on how to construct effective affirmations. They typically fall into 3 traps:

1. Perfectionist thinking, where the standard required is extremely high
e.g. “every day, in every way, I am getting better.” Is this actually possible?

2. Globalization, where thinking is in absolutes
e.g. “I already have what I need within me”. Actually, people need outside resources and help.

3. Focus on self
e.g. “I am powerful. I am worthy. I am lovable. I am free.” I am being unrealistic.

Clearly, if you have depression and spend a lot of time meditating on affirmations like these you could be setting yourself up for a fall. At a time when you need to cut yourself some slack, you may be increasing the bar well above what is realistically achievable.

In the end, it seems the benefit that you receive from affirmations will depend on how you actually use them.

Further Reading:
The Pitfalls of Positive Thinking – Affirmations Versus Optimism
http://www.uncommon-knowledge.co.uk/positive_thinking.html

Tags: dealing with depression, help for depression, living with depression, mental health, overcoming depression, self-help, someone with depression