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Positive Affirmations & Self-Talk

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Stephanie Deltor

on 4 December 2013

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Transcript of Positive Affirmations & Self-Talk

Positive Affirmations & Self-Talk
A Healthy Mind: A Healthy You
Self-Care 101

I am attractive.
I am important.
I am effective.
Uses In Therapy
Popular in CBT:
Used to replace existing negative thoughts
Online Tools!!!
Step 1
Keep it short! They don't have to be any longer than four or five words to be effective.

Step 2
Use the present tense. "I am" phrases rather than"I shall be."

Step 3
Repeat the affirmations over and over in 5- to 10-minute intervals throughout the day. Get in the habit of repeating the affirmations. Say the affirmations out loud or while falling asleep.

Step 4

RELAX and focus on the words. Take deep breaths. Try not to think of other people or any negative emotions you may be experiencing at the moment.

Step 5
Be specific. Visualize your affirmations. Visualization provides a way to implant pictures in your subconscious that complement the words you say.

Teach clients to do this at home, work,
and in their everyday life!
Focuses on subconscious beliefs through contradictory positive statements

Challenges negative beliefs

Replace negative beliefs with positive self-beliefs
Clients can do affirmations at the beginning and end of sessions, i.e., Today, I am cigarette free!
Think about the negative scripts you have about yourself.

Take a few moments and write them down.

Make a list of the harmful self-perceptions you want to change.
Links To Stress
Boyraz, G. & Lightsey Jr., O. R. (2012). Can positive thinking help? Positive automatic thoughts as moderators of the stress–meaning relationship.
American Journal of Orthopsychiatry, 82
(2), 267-277.

Brinthaupt, T. M., Hein, M. B., & Kramer, T. E. (2009). The Self-Talk Scale: Development, factor analysis, and validation.
Journal Of Personality Assessment,91
(1), 82-92.

Goodhart, D. E. (1985). Some psychological effects associated with positive and negative thinking about stressful event outcomes: Was Pollyanna right?
Journal of Personality and Social Psychology, 48
(1), 216-232.

Koole, S. L., Smeets, K., van Knippenberg, A., & Dijksterhuis, A. (1999). The cessation of rumination through self-affirmation.
Journal Of Personality And Social Psychology, 77
(1), 111-125.

Lightsey Jr., O. R. (1994). “Thinking positive” as a stress buffer: The role of positive automatic cognitions in depression and happiness.
Journal of Counseling Psychology, 41
(3), 325-334.

Peden, A. R., Rayens, M. K., Hall, L. A., & Grant, E. (2005). Testing an intervention to reduce negative thinking, depressive symptoms, and chronic stressors in low-income single mothers.
Journal of Nursing Scholarship, 37
(3), 268-274.

Rood, L., Roelofs, J., Bögels, S. M., & Arntz, A. (2012). The effects of experimentally induced rumination, positive reappraisal, acceptance, and distancing when thinking about a stressful event on affect states in adolescents.
Journal of Abnormal Child Psychology, 40
(1), 73-84.

Tod, D., Hardy, J., & Oliver, E. (2011). Effects of self-talk: A systematic review.
Journal Of Sport & Exercise Psychology, 33
(5), 666-687.


(Tod, Hardy, & Oliver, 2011)
The use of these techniques is parallel to a self-fulfilling prophecy
I say that I am confident & eventually it will become my reality
Self-Affirmation Theory (Steele, 1988)
People strive to maintain positive self-image
When this image is threatened, a process occurs to maintain this image
(Koole, Smeets, Van Knippenberg, & Dijksterhuis, 1999)
Understanding Self-Talk
Private & inner speech
Used to control impulses, lead actions, & monitor goals
Can be positive or negative, and instructional or motivational
Positive self-talk yields better performance
Negative self-talk yields detrimental performance
A technique used to foster individual change by the use of repetition or meditations of key words or statements
Positive phrases you repeat to yourself that reveal what you believe you are or want to be
Its goal is to bring about desired outcomes set by the individual
What Are Positive Affirmations?
Use of Motivational P.A. & P.S.T. is found to elevate mood, self-confidence, and self-effort. It also neutralizes negative events & works against ruminations we have.
It improves motor skills execution (affective, behavioral, motivational, cognitive)

How It Helps
More Evidence
Success of CBT interventions that focus on reducing negative thoughts and increasing PA.
(Brinthaupt, Hein, & Kramer, 2009)
Class Dyad
Create positive affirmations that you can say daily to help you achieve your goals listed in your journal.

How can it apply to your life?

How can you use it with your clients?
Positive beliefs about yourself, the world, and the future buffer the effects of stress.
For people who think positively, stressful events are associated with higher meaning in life.
Positive and negative thoughts during stress affect coping and overall adaptation to stress.
(Boyraz & Lightsey, 2012)
PA allows for resilience by enabling stressful and challenging times to be framed as opportunities for meaning and growth.
(Peden et al., 2005)
PA has been found to predict future happiness and to correlate inversely with depression.
(Boyraz & Lightsey, 2012)
People's subjective interpretations are what may ultimately determine a stressful event's psychological effects.
(Goodhart, 1985)
People who evaluate the outcomes of an initially negative event as positive report higher levels of positive mood, energy, and self-esteem.
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