Confidence: Can positive affirmations help?

Some people ooze self-confidence, a seemingly natural ability to back themselves and their actions. But it doesn’t come easily for everyone.

Others are plagued with self-doubt or held back by ‘imposter syndrome’, the inability to see their strengths and skills or believe that their successes are deserved.

But, while it may seem like confidence is something you’re born with (or not), did you know it’s actually a learned skill that anyone can access and practise?

Confidence isn’t about being arrogant. Rather, true confidence is knowing what you’re capable of and feeling secure in your ability to handle life’s challenges. It’s a positive trait that puts others at ease, helping them feel confident too.

Here, we look at how you can build confidence by practising positive affirmations.

Positive affirmations are a tool to help challenge negative self-talk, replacing it instead with positive statements. For example, instead of saying, “I’m the worst public speaker”, you might say: “I’m a confident and engaging speaker.”

The idea of telling yourself that you’re amazing might feel a bit awkward, but there’s more to it than that. Your brain has a remarkable ability to change and adapt with experience. This is called ‘neuroplasticity,’ the brain’s ability to be rewired to function in new ways.¹

If you tell yourself you’re a terrible public speaker, your brain believes that’s true. As a result, you might be more likely to avoid situations where you must talk in front of groups.

But, if you replace negative with positive affirmations, over time your actions may follow suit. Meaning, you’ll more likely seek out opportunities to stand up and speak in front of a crowd.

It’s a self-fulfilling prophecy that’s backed by neuroscience.

In fact, one study using MRI found that neural pathways associated with reward and valuation were increased when participants regularly practised positive affirmations. Positive changes in line with the affirmations were also objectively measured in participants who committed to regular positive self-talk.²

Your affirmations should be unique to you, and regular practice can look different for everyone.

The key to practising positive affirmation is finding ones that work for you and saying them regularly. You might say them in front of the mirror, in the shower, while driving to work or before bed.

While there are no hard and fast rules, these 7 pointers can help you build your own practice.

Your affirmation is not a goal to work towards, rather a statement of what you already are (even if it’s aspirational). So, a true affirmation should be stated in present tense.

Many affirmations start with:

• I am…
• I can…
• I will…

Pick affirmations that are tailored to your specific challenges and needs, rather than a slogan you’ve heard elsewhere. The words you choose to challenge negative thoughts need to resonate and ring true in your heart and mind.

When it comes to positive affirmations, less is more. Trying to remember a long statement, let alone making it a regular practice, might wear you down and turn you off positive affirmations altogether.

So, if your affirmations are feeling too long, try breaking them down into multiple statements instead. A simple statement is much more impactful than a long-winded one.

There’s something very powerful about committing words to paper. Write your affirmations down and post them on your fridge, bedroom mirror, computer or anywhere else that reminds you of your practice.

It might feel uncomfortable at first, but saying your affirmations out loud can help. Say each affirmation 10 times, really tuning into the words and believing them to be true.

To really embed the practice, try visualising your affirmations or imagine a setting to compliment them. This might mean placing yourself in a setting that makes you feel calm, energised or empowered, like a tranquil hot spring or your favourite beach.

Just like eating well and exercising, it takes time and commitment to make a change in life.

Don’t forget, you’re trying to re-wire your brain and eliminate old habits that can be hard to shake! So, be patient and positive, and aim to make your practice part of your daily life.