January can seem like a long month to get through – both in terms of finances and mood.
For this week’s Mental Sunshine I have something for you to try that is completely free, and will only take you a couple of minutes each day.
This week, we’re going to try affirmations.
An affirmation is a positive statement that you say to yourself, usually several times, on a regular basis – ideally every day.
Now, I’m very aware that this can often conjure up an image of someone exclaiming, “You’re the best!” at their reflection in the bathroom mirror.
That’s not what I’m suggesting – unless that’s what you want to do!
It’s important to choose affirmations which feel true and authentic for you.
Things like:
I’m a strong and capable person
I am worthy of love and happiness
I am good enough just as I am
… And you don’t need to say them in front of the mirror either!
An affirmation can be something you repeat to yourself in your head as you go about your day; you can say them out loud if you like, or you can even write them in a journal.
Repeating affirmations every day can help you to feel better about yourself or a situation.
They can help you to ward off negative feelings and help you to feel more confident.
Affirmations work because of neuroplasticity – our brains’ ability to adapt to new situations.
Essentially, when you’re telling your brain something over and over again, it starts to believe it.
So start telling your brain positive things!
I am getting better at this every day
I am kind and compassionate to myself and others
I am an unstoppable force of nature
An important thing to note here is that your affirmation should never include words like “don’t” or “not”
If you repeat an affirmation like “I’m not scared” your brain only picks up the key words in that sentence, and it can reinforce the feeling of being scared.
Instead, you would say “I feel brave and confident” or “I am fearless”
I love this one because it’s completely free, and easy to slot into your day.
You can say your affirmations in your head as you clean your teeth; while you wait for your morning coffee to brew; while you’re in the lift up to your office.
You can mutter them under your breath in the toilets before an important meeting.
You can write them several times at the beginning or end of a journaling session.
You could even write an affirmation on a Post-It note on the front door or bathroom mirror.
Try it this week – pick an affirmation and repeat it to yourself for a few days.
One affirmation that came in very useful for me this month helped me complete my Ice Mile swim.
The Ice Mile is known as one of swimming’s most physically and mentally demanding challenges.
As the cold was starting to bite my mind kept saying
Just Keep Swimming…
Just Keep Swimming…
Just Keep Swimming…
And I did – 40 mins and 37 seconds in a water temp of 4.4 degrees with only my swimming trunks, hat and goggles…
I am now one of less than 600 people in the world to officially swim an Ice Mile