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If you suffer from depression, constant sadness and low mood can sometimes make you feel weak and tired. You may find that even the simplest tasks can overwhelm you, or you'll have a hard time seeing the positive side of anything.
But what if there was a simple intervention that could help you shift your mindset and look at things in a more positive light?
Positive affirmations of depression (a technique for repeating optimistic thoughts and phrases) can have a positive impact on your mental health.
What is positive affirmation?
"Positive affirmations" are thoughts or phrases used to increase optimism and counteract the effects of negative thoughts. Repeating positive affirmations to yourself may help retrain your brain to think in a more balanced way.
Research on the effects of "positive affirmation" on depression is limited. At present, more research is needed to reveal the mechanisms of affirmation and its role in mental health.
However, a 2014 study suggested that using affirmative words or phrases may help some people gain a broader understanding of themselves and their current situation. This may create a positive feedback loop that helps mitigate the effects of negative thoughts.
There are also a number of other studies that suggest that positive affirmations may trigger beneficial changes in the brain. For example, a 2016 study used MRI evidence to show that "affirmations" activate certain parts of the brain associated with self-processing, self-insight, and valuation.
How does positive affirmation help depression?
A 2015 study showed that positive affirmations may have an impact on neural pathways in the brain.
"Affirmations" can redirect thought processes in the brain, and they may help manage unhelpful thoughts associated with depression.
Although "positive affirmations" are not considered a cure for depression, they may help manage your negative emotions in the short term and become one of the effective complementary methods to your treatment plan.
1. Counteract negative biases
"Since the early human age, our brains have had a naturally formed 'negative bias', which contributes to our survival and safety," said Professor Rong Xinqi, an expert in the psychology of new concepts.
"In modern times, however, the same mechanism means that we have somehow predetermined to see more negatives than positives in each case."
Therefore, Professor Rong believes that positive affirmations may help offset this negative bias.
2. Cognitive reconstruction
"Positive affirmations are very helpful in fighting depression," Professor Rong explains, "which allows our brains to undergo cognitive reorganization." ”
According to Professor Rong, more acceptance of positive affirmations helps to reconnect the brain because of its neuroplasticity.
How do I get started with positive affirmations?
For people with depression, practicing positive and positive thoughts can be somewhat difficult, especially in the initial stages. Because depression can make it harder for you to hope for anything, including yourself or your situation.
Starting slowly is probably the most effective way to practice positive affirmations – try to pick one affirmation at a time and make it a part of your daily routine. You may find that it is easier and more influential than you realize.
1. Integrate positive affirmation techniques
To start a positive affirmation of depression, you can try:
Set aside a few minutes when you wake up or before you go to bed, repeating an affirmative phrase;
Write an affirmative word or phrase on a post-it note, then place it on a bathroom mirror, on a refrigerator door, or in front of a shoe cabinet, repeating it every time you see it;
Add positive affirmations to your daily workout, commute, or meditation routine.
Although positive affirmations are helpful in the relief and treatment of depression, they are not enough to cope with all the symptoms of depression.
If you have trouble controlling your depression, don't give up, have confidence and hope in yourself, and there are treatment options in place that can help you feel better.
2. 18 positive affirmations of depression
When you suffer from depression, incorporating positive affirmations into your daily routine can make you feel a little overwhelmed.
If you want to start but don't know where to start, these 18 phrases may help you:
I'm safe now.
Depression is not my fault.
My depression has a reason and I will overcome them.
I am strong and resilient.
I've overcome a lot of difficulties, and I'll overcome depression too.
My depression didn't define me.
My life is my own, depression can't control me.
Even if I'm not productive, I'm valuable.
I deserve to have happiness and joy.
I am what I am, without having to prove anything to anyone.
It's okay to feel sad today, because tomorrow is a new beginning.
I'm not alone because many people have also experienced depression.
I'm doing everything I can to overcome depression.
I'm proud of how I spent the day.
I am overcoming depression step by step.
People love me, and I deserve to be loved by them.
My brain's negative evaluation of me is not helpful.
I appreciate my family, partner, friends, co-workers, pets (or anything else you value).
How do I design my own "affirmation script"?
Designing your own positive affirmation script doesn't require you to be a writer or how professional someone to be. Any affirmative phrase that represents your situation or train of thought in a more balanced way will help you.
After all, you know yourself best, you know what's most important to you, and you understand what you need to hear to feel better.
1. Create statements to balance negative thinking
When you have a thought that is unhelpful or negative, try to come up with a statement that may contradict it. Professor Rong stated that the goal of positive affirmation is to balance negative thoughts rather than eliminate them altogether.
2. Practice thinking about new ideas
Professor Rong pointed out that ideas with more positive statements can help you feel more hopeful.
Repeating unhelpful thoughts can disturb your inner world, but replacing these negative thoughts with hopeful positive statements can help you feel more hopeful and at peace.
Repeating positive affirmations over time may help foster a more balanced and beneficial outlook.
While positive affirmations don't cure depression, they can be a helpful addition to treatment plans for some people.
Positive affirmations may help reconnect your brain and see yourself or your situation in a more helpful and balanced way, leading to improved mood and some depressive symptoms.
Still, the sadness, low energy, and decreased ability to have positive prospects that accompany depression can make the initial positive affirmation difficult. However, "positive affirmation" techniques can be adopted at almost any time and in any place. With routine and practice, positivity will surely become easier and more entrenched in your daily routine.
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