Impact of Self-affirmation on Well-being.

A Conversation on Wellbeing.

 

A Modern Epidemic

In today's high-speed environment, stress levels are increasing, with work frequently being the primary factor. In the UK, the main contributors to stress and burnout include bullying or intimidation by colleagues, excessive workloads, unpaid overtime, and feelings of isolation in the workplace. One in five working adults took time off in the past year due to poor mental health caused by pressure or stress. In recent studies more than a third of adults reported experiencing high or extreme levels of pressure and stress in 2023 and women were 5% more likely than men to experience extreme stress .

The Psychological Impact of Stress

People aspire to learn, grow, maintain good health, and have fulfilling relationships, but psychological threats can hinder their ability to do so. By helping people to see threats in a balanced way, self-affirmations can reduce the inner alarm of psychological threat. Self-affirmations can help re-establish a sense of worth. They are effective in broadening a person’s perspective and mitigating the impact of negative emotions.

Understanding Self-Affirmation Theory

According to self-affirmation theory, individuals are driven to maintain a view of themselves as “competent, good, coherent, unitary, stable, capable of free choice, and capable of controlling important outcomes” (Steele, C. M. The Psychology of Self-Affirmation: Sustaining the Integrity of the Self). Affirmations can increase focus on sources of positive value to individuals. Self-affirmations encourage reflection on personal core values and rewarding experiences, steering away from negative and threatening experiences. This process engages neural mechanisms associated with reward and positive valuation.

Building Resilience

Practising self-affirmation builds self-worth and restores self-integrity. It acts like a psychological immune system, reminding people of their social and emotional strengths, helping them keep threats in perspective, and separating those threats from their sense of self. In an era where anxiety and stress are pervasive, discovering methods to bolster our resilience against emotional and psychological challenges is crucial.

A Practical Approach

One practical method for integrating self-affirmation into daily life is through affirmation journaling. This practice involves writing down positive affirmations and reflections, serving as an effective intervention for reducing mental distress and enhancing well-being. In a time when it seems increasingly challenging to find internal and emotional balance, developing any skill that helps to re-balance our lives is essential.

Benefits of Journaling for Mental Health

Journaling, especially when combined with self-affirmation, offers numerous benefits for mental health. Here are some key advantages:

1. Reduction in Stress: writing about thoughts and feelings can help to process and manage stress. It allows for a constructive outlet for emotions and helps to clarify and organise thoughts.

2. Enhanced Self-Awareness: journaling can increase self-awareness by providing insight into patterns of thinking and behaviour. This can lead to greater self-understanding and personal growth.

3. Improved Mood: reflecting on positive experiences and affirmations can enhance mood and promote a more positive outlook on life.

4. Boosted Immune Function: some studies suggest that expressive writing can improve immune function, likely due to the stress-reducing effects of journaling.

5. Better Problem-Solving: writing about challenges can lead to new perspectives and solutions, helping to overcome obstacles more effectively.

6. Enhanced Emotional Intelligence: journaling can improve emotional intelligence by helping individuals to better understand and manage their emotions.

7. Goal Setting and Achievement: writing down goals and tracking progress can increase motivation and accountability, making it easier to achieve personal objectives.

Incorporating journaling into your routine, particularly with a focus on self-affirmation, can be a powerful tool for enhancing mental health and well-being. As stress and anxiety continue to affect our lives, finding effective strategies to build emotional resilience is more important than ever.

As I conclude, know that you are not alone on this path to better health and wellness. Your journey is unique but together we form a community of strength and support.

Let’s thrive together,

Cristina x