How Positive Affirmations Can Improve Your Well-Being
Getting Started With Positive Affirmations
If all that self-boosting feels too difficult, Wilde recommends starting with more neutral statements. So if you find yourself constantly thinking it’s never going to get better, for example, counterbalance that negative thought by saying something more impartial, such as, “It feels like that now, and I’m allowed to feel that way. But there’s new research in this arena, and things can change.”
Wilde recommends saying affirmations out loud. But if that feels uncomfortable, start by writing them down or listening to audio recordings.
Like retraining any other part of your body to perform differently, repetition is key. Start small: Repeat a phrase, word, or mantra for one minute every morning or evening. Gradually work your way up to a few minutes each day or a few brief sessions throughout the day. Just go easy on yourself, and do what feels comfortable to you.
To help keep yourself accountable, set reminders on your phone or leave sticky notes around the house. “It’s going to feel weird. It may feel strange or silly, but stick with it. The more consistent we can be, the better, but this is not about being perfect,” says Wilde.
Top Positive Affirmations to Try
When you have a chronic condition such as psoriasis, managing it can become a full-time job, and other parts of your identity may take a back seat, Wilde says. Using affirmations like the ones she suggests below can help strengthen your sense of self beyond your psoriasis.
- I am enough.
- I am healing.
- I am not alone in this.
- My psoriasis does not define me.
- I love and support myself.
- I am worthy and deserving of good things.
- My life has value, even on the hardest days.
- I choose to feel good about myself.
- My body is strong and capable.
- I am grateful for all that my body does for me.
- I believe in my body’s power to regenerate and heal.
- Today, I will tune in to what my body really needs and respond accordingly.
- I will allow myself enough opportunities to rest.
- I will get through this situation and come out healthier and happier.
- I release the thoughts and habits that no longer serve me.
- I am creative, strategic, and resilient — all qualities needed to manage a chronic illness.
- I will be gentle and kind to myself in the process of understanding my psoriasis and doing what I need to take care of my body.
- My psoriasis lives with me, but it is not who I am. I will successfully separate my obstacles from how I define myself.
To get the most out of your practice, pick the affirmations that feel most authentic to you. If a phrase or statement doesn’t ring true, you’ll be less inclined to use it.
Understanding the Limits of Positive Affirmations
Affirmations are just one tool in your mental health toolbox. Wilde suggests using them alongside other practices recommended by your doctor, such as:
- Therapy
- Support groups
- Medications
- Other mindfulness techniques, such as meditation
“The reality is that positive affirmations are not going to magically fix your problems,” Wilde says. And if you rely too heavily on affirmations, they can even lead to complacency or a denial of reality. You may even begin to drift into toxic positivity — unrelenting pressure to stay upbeat and optimistic — often to the detriment of your mental health, Wilde warns.
Affirmations need to be more realistic. “Positive affirmations cultivate resilience to deal with life challenges when our symptoms sometimes are unpredictable,” Wilde says. “We’re not pretending that things don’t exist. We’re not pretending that life isn’t hard. We’re validating all of that.”
At the end of the day, positive affirmations are about breaking the negative self-talk that can come with a chronic condition that’s so visible. With practice, replacing these negative thoughts can boost your self-confidence and resilience — and may even reduce psoriasis flares and symptoms.
The Takeaway
Psoriasis can take a toll on you emotionally, but there are ways to boost your mental well-being. Repeating positive affirmations — for example, “My psoriasis does not define me” — can help reduce stress and improve your self-confidence. Try to say one meaningful phrase each day to build a positive outlook.
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