Affirmations are simple (but powerful, we’ll get to that later) tools that involve repeating positive statements to encourage a particular belief or mindset. This might seem straightforward, but the impact of such a simple action can be profound, especially for those who have gone through trauma like domestic violence.
How Affirmations Work
The way affirmations work is by gradually changing the internal dialogue that shapes our thoughts and behaviours. This is basically some cognitive-behavioural therapy (CBT) level stuff, and it involves replacing negative self-talk with positive affirmations that help literally rewire the brain over time so that your ‘default’ thoughts become this new positive mindset. A study published in the Journal of Social Cognitive and Affective Neuroscience actually showed that self-affirmation actions activate brain areas linked to self-processing and gratification (dopamine, serotonin and their friends), suggesting that repeating positive statements can genuinely—on a physiological level—shift how we think and feel about ourselves.1 Going further, the same study continued to test these effects with direct reference to someone's self-perception and found that, when prioritised, positive self-statements can build emotional resilience - even off the back of trauma1.
Affirmations are a vital part of the healing journey
That last part is particularly important for survivors of domestic violence in particular, as abuse often leaves deep emotional scars, leading to feelings of low self-worth, fear, and self-doubt which not only affects your life during crisis, but can also linger long after the abuse ends, making recovery challenging. Affirmations can be a vital part of the healing journey, with them being particularly helpful for survivors to begin fostering a sense of empowerment. By consistently affirming one's own strength, courage, and worth, survivors can start to undo the damage caused by their abusers and build healthier thought patterns. And once again, this isn’t just conjecture; a study in the Sage Journal of Interpersonal Violence supports this, finding that survivors who regularly used positive affirmations reported significant boosts in self-esteem and reductions in anxiety and depression 2.
Affirmation how to
We can see that this is a pretty useful tool, so how do you actually do it? Well, the minds over at Positive Psychology suggest starting with the following:3
1. Morning Mirror Routine:
start your day by asking yourself empowering questions in the mirror, like "Why am I so capable today?" This sets a positive tone and keeps you focused on finding answers throughout the day
2. Journaling: spend a few minutes daily writing affirmations in a journal. Questions like "Why do I always find solutions?" help reinforce positive beliefs and offer reflection opportunities.
3. Meditation: incorporate affirmations into your meditation by asking questions like "Why do I feel confident?" during your session. This helps you internalise positive thoughts in a calm, focused state.
Make affirmations a daily self-care ritual
Incorporating affirmations into daily life, just like other self-care practices, can make a big difference in a survivor’s recovery. Over time, these positive statements can help rebuild self-esteem and create a sense of control, providing a strong foundation for long-term healing and empowerment. This approach, supported by both psychological theory and research, offers survivors a practical way to take back control of their lives and start moving forward.
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