Affirmations: Compassionate Reminders, Not Forced Positivity
Our minds are naturally wired to focus on the negative—criticizing us, doubting us, or telling us we’re not good enough. This is not a personal flaw; it’s just how human brains work.
We can’t stop these thoughts from showing up, but we can learn to unhook from them and practice speaking to ourselves in ways that are kind, encouraging, and supportive—just as we would for a close friend.
Affirmations aren’t about forcing yourself to think positively or pretending that hard things don’t exist. They don’t erase difficult emotions or make negative thoughts disappear. Instead, affirmations serve as gentle reminders—helping us reconnect with what matters, how we want to treat ourselves and others, and how we want to engage with the world.
Difficult thoughts and emotions will still show up—affirmations simply offer another way to talk to ourselves, one that is compassionate and supportive.
Why Affirmations Can Be Helpful
When we’re struggling, our minds often get stuck in patterns of self-criticism, worry, or avoidance. Affirmations can:
Create space for self-compassion instead of self-judgment.
Anchor us in our values when intrusive or unhelpful thoughts pull us away.
Remind us of our choices—even when things feel out of control.
Affirmations aren’t about ignoring reality or forcing ourselves to be happy. They’re about acknowledging what is true while also reminding ourselves of what is helpful and important.
Using Affirmations in Daily Life
Say them out loud – Your brain absorbs words differently when you hear them.
Write them down – Keep them somewhere visible (journal, mirror, phone background).
Use them as anchors – When a difficult thought shows up, gently remind yourself of your affirmation.
Pair them with actions – Let your affirmations guide choices that align with your values.
Adjust them as needed – The best affirmations are ones that feel authentic to you.
Examples of Affirmations for Acceptance and Self-Compassion
Self-Kindness & Self-Worth
I am doing the best I can.
I am human.
I don’t have to be perfect to be worthy.
I deserve kindness.
I am enough.
Managing Difficult Emotions
It’s okay to feel.
My emotions are valid.
I won’t always feel this way.
This will pass.
It’s okay to be anxious.
Letting Go & Moving Forward
I can focus on what I can control.
I can let go of things outside my control.
I can’t predict the future.
I deserve forgiveness.
Mistakes are normal.
Setting Boundaries & Honoring Your Needs
I am allowed to say no.
I am not responsible for others' emotions.
People are not my problem.
I am allowed to rest.
I can do hard things.
Finding Affirmations That Resonate With You
Not every affirmation will feel right for you, and that’s okay. The goal is to find statements that align with your values and support you in a meaningful way.
Consider asking yourself:
What do I want to remind myself of when things are tough?
What words help me feel grounded and supported?
What phrases bring me back to what matters most?
When your mind is being harsh, pause and ask: "What would I say to a close friend in this situation?". You deserve the same kindness and support.