"Affirmations Menu": Choose Your Positive-Affirmations Experience ♡
- MAPS
- Oct 23, 2024
- 7 min read
Updated: Oct 24, 2024
Positive affirmations, in the most technical of terms, are “THE s#!t”
When used in a mindful way, they can make the journey through this beautiful and complex life a much more smooth and enjoyable ride. Affirmations can be incredibly beneficial to our body, our mind, and for helping us navigate the inevitable ups and downs.
These positive statements aren't just "in your head" though. A plethora of scientific studies exists showing the benefits that affirmations have on our mental health, physical health, physical performance, and general well-being. Evidence-based research reveals how affirmations
Decrease health-deteriorating stress
Increase feelings of self-worth and motivation
Increase resiliency to negative events
Enhance athletic performance
Improve academic performance
Have the potential to improve immune function
In the ol' brain-o, consistent use of positive affirmations stimulates the growth of neural pathways. These neural connections are associated with positive self-perception and empowering thoughts. Over time, they allow us to build connections in our brain that form happy little habits which can help us flourish - and every human deserves to have a healthy mind.
// giphy.com
Affirmations have the potential to help us feel invincible, unstoppable, and limitless! However, if they aren't used in a mindful way, the effects may not be noticeable or beneficial. In fact, they could be detrimental.
If your life circumstances have you struggling with low self-esteem (ie. not feeling confident in who you are, what you do, or feeling unloved or unworthy), then positive affirmations may trigger insecurities and self doubts.
For example, if you say "I am capable and successful" but your personal image is fragile (say, because you just failed a test or bombed an interview), then you likely don't truly believe what you're saying - making you feel worse about yourself. If this sounds similar to your experience, the good thing is affirmations can be reconstructed in a way that collaborates with your current mindset.
When using affirmations, be mindful of your mind!
A study in 2009 showed that when individuals with low self-esteem repeated positive present-tense self-statements (ie. “I am a lovable person”), and focused on how that statement was true, they felt worse than a low self-esteem group that was told to focus on how the statement was true and not true. Those in the high self-esteem group showed that repeating the statement and focusing on how it was true felt better than those who didn’t repeat the affirmations. So what does this tell us?
Forcing ourselves to only think how the a positive affirmation is true, when we don't truly believe it is, can be detrimental especially if we're experiencing low self-esteem. It's much like following affirmation trends that convince us to "think positively" when in reality, we might not be in a place to only be seeing the positive. Focusing on how an affirmation may be true and not true can help you become more aware of what state of mind you are in. By shifting your focus this way you are able to start shifting your self perception and life perspectives towards positivity and making affirmations work for you!
We all have different backgrounds, early developmental relationships, social circles, and different collective life experiences that impact how we perceive ourselves. As a result, the sum of those experiences will have an impact on our self affirmation practice.
When used mindfully (ie. we are aware of our personal development and how our thoughts move) affirmations can enhance feelings of self-love. But if not, they can enhance feelings of self-loathing (*Sidenote, in either case, we either get a little note of self empowerment or we are challenged - nay, encouraged 😉 - to face our insecurities, self doubts, and level up in the way we view ourselves and life experiences. Both outcomes look good for your personal growth journey my friends. . .and M.A.P.S Adventures is here to remind you that you're doin' okay! Okay? Let's get back to the good stuff).
In either case, affirmations are a low effort but high value practice, so work at creating ones that work for you! Just like determining which diet is best for your body (ie. Carnivore, vegetarian, vegan, ketogenic, etc.) you've gotta find the best affirmation menu for your unique mind. A mental diet, if you will.
Think of affirmations like a macronutrient in your diet. Positive affirmations are to your mind like the water, carbs, proteins, and healthy fats (the good shtuff) are to your body - essential. What we feed ourselves matters! Water, carbs, proteins, healthy fats, and positive self talk are the basics that we often aren't taught how to utilize when we're young! Creating a mental diet is just as important as choosing what food to put in our body.
But it starts with an awareness of how our individual minds are working (ie. the thoughts you have of yourself, your value, and your worth). Dynamically using affirmations with this level of awareness is where the effects of affirmations start to really get goooood.
So, creating beneficial affirmations, how do we do it? Societally, we have become quite picky (and defensively so, sometimes) about what we eat and how we get nutrients. So why should we go about our mental diet any differently? Protecting our mental space should be a priority and we are often convinced otherwise for varying reasons. So (kind reminder) your mind matters, honey - and using positive affirmations is not a one size fits all type of practice. Therefore. . .
Introducing. . .
✨ The Affirmation Menus ✨
WHAT ARE THEY: Handy dandy pamphlets of affirmations to help you stay the course with your self-love journey - no matter what mindset you're in! Ever been to a restaurant and they have a different menu (or at least options) for vegans and vegetarians and the like - this is much like that! Options for the uniqueness of the human brain (and simultaneously the lack of uniqueness?).
These menus were created to be altered to your own circumstance in life.
How to Write an Affirmation Statement
for The Affirmation Menu
Keep the affirmation focused and adjust them as necessary. Think about aspects of your life, or thoughts you have, that you would like to change (ie. Would you like more patience? Strength? Success? Joy?) There are different affirmations for healing, career, relationships, performance, and overall wellness. Remember, we are dynamic creatures. Your affirmations should work towards a goal but written in a way that we can accept them. If you are in a positive phase in life, make your affirmation bold! If you are going through a tough time, write your affirmation with more empathy and compassion - focus especially on your progress to your goal.
Make sure the affirmation is credible and achievable whilst also not limiting yourself (it's ok to dream big - give yourself permission to think big)
Use "I am" statements. This helps us focus our affirmation on our self.
Write your affirmation in present-tense (ie. I am patient and compassionate) Focus the statement as if you are already doing, thinking, or living the way you imagine.
Make them concise. Don't be afraid to add powerful adjectives (ie. I am open to strong collaborative relationships)
Adjust your affirmations to yourself and your life. There are different affirmations for healing, career, relationships, performance, and overall wellness. Remember, we are dynamic creatures. Your affirmations should work towards a goal but written in a way that we can accept them. If you are in a positive phase in life, make your affirmation bold! If you are going through a tough time, write your affirmation with more empathy and compassion - focus especially on your progress to your goal.
Choosing an Affirmations Menu is simple,
Choose your current mental climate.
What season is your mind in? What the weather consistently looks like in your mind will help you intuitively pick a menu. Nothing is permanent. So these affirmation menus are seasonal and cyclical. Remember, these are just some basics.
Spring
Summer
Fall
Winter
Read the menu and it's description
Choose one
Save and use as your lock screen
Print out and tape it to your bathroom mirror
Place on your bedside table and read in the morning
for a mental breakfast
Maybe you want to put in all your own affirmations, empowering quotes, and reminders. Just pick a color and edit as you wish
Have a lovely day ♡
Spring Menu:
The Spring menu is for focusing on a growth mindset (ie. the belief that one's abilities aren't set and they can be improved through consistent effort, learning, and persistence). This menu is for anyone dedicated to personal growth. Maybe you're experiencing a lot of ups and downs on your journey, AND you are dedicated to maintaining a healthy mind to stay resilient through whatever life throws you. This menu can be adapted for personal and spiritual goals. But it can also be curated for career growth. You are the chef! Add whatever affirmation flavors you need!
Summer Menu:
If you are feeling pretty solid on your mindfulness and self love practice, this is the menu for you. Take a look at the main courses of affirmations and have a hearty mantra to fuel your day. Or maybe peek at the appetizers and sides for a quick mental treat.
The focus of this menu is to reinforce your self-identity and core values. You are wonderful! Be you! ♡
This menu can and should be adapted for whatever mindset you want to cultivate.
Winter Menu:
If you are feeling worn down, having low self-esteem, (maybe just got fired from your job, in a break up, navigating childhood trauma etc), this menu is curated for healing the parts of you that are wounded. Maybe life has distracted you from a mantra practice and you need a template to get you back cooking. This menu is designed to foster physical and emotional healing and recovery by fostering a mindset of self-love, compassion, and acceptance. This menu can be adapted to help whatever mindset you want to cultivate.
Fall Menu:
Don't feel as upbeat? Can you feel the season changing? The fall menu is packed with affirmations that get you
ready for the change in weather; to remind you that everything will be okay and that you're doing ok!
The focus of this menu is to cultivate a healthy mindset in the face of change. This menu can and should be adapted to help whatever mindset you want to cultivate.
If you want to personalize your Affirmations Menu, you can edit the template at Canva https://www.canva.com/design/DAGUY_icj5Y/ZHemBjdeu49X_CgY_0MgOw/edit?utm_content=DAGUY_icj5Y&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton (*this is not an affiliate link, this is just for your own personal growth journey. Although clicking this link will take you to the Canva website)
This is just a start. Most importantly, choose positive affirmations for your "Affirmation Menu" that resonate with you! Try adjusting these statement to ones that you believe are true. Find, combine, and create present-tense "I am" statements that are empowering your life!
Unapologetically love yourself, your journey, and your life - because this is all part of the beautiful adventure!
With love,
M.A.P.S
This is awesome and so educational. I've never heard of a "mental diet" or "affirmations menu". Definitely going to be adding this to my routine! Thank you!