instead of positive affirmations, try these two strategies
Came across two articles that were very helpful this week. Posting the useful parts here in case they can help someone else. :)
So if affirmations don’t work, what does? The good news is that there is a simple method you can use, apply immediately and have instant and excellent results.
A recent groundbreaking study holds the key. It sheds light on the effectiveness of declarative versus interrogative self-talk (Senay, Albarracín & Noguchi, 2010).
[…] From this and similar studies the researchers conducted, they found that asking ourselves is far more powerful than telling ourselves something when we wish to create successful end results.
Questions are powerful because they probe for answers. They remind us of the resources we do have and they activate our curiosity. All that is required is a simple tweak. [...]
Follow this process to effectively apply the interrogative self-talk strategy:
Draw your awareness to any declared self-statements, whether positive or negative.
Tweak these statements into questions; e.g.: “I am” into “Am I?”
Mull over possible answers to these questions and come up with additional questions. “What if..?” produces a particularly fruitful line of enquiry.
Eliciting your curiosity and creativity using this method will put an end to that draining inner struggle, which in turn will reduce the tension in your body and help you relax. It won’t cost you anything and it will position you to reap excellent end results.
Instead of: “Every day, in every way, I am getting better and better.”
Try: “I have had better days, but I have also had worse. Today I am OK.”
Instead of: “I am beautiful, happy and love myself.”
Try: “I am working on accepting me as I am.”
By introducing neutral statements, and making certain these statements are reality-based, your brain will not have to deal with the confrontation and the triggering of bad feelings in order to maintain the status quo. Instead, the well-worn neural pathways that make up your pattern of negative thinking can take a rest, as a new path of neutrality develops. This neutral path provides sturdier footing for positive thinking to begin to tread lightly upon.
So, if you find yourself struggling with negative self-talk that you just can’t quiet down, give yourself a fighting chance at real change and start slowly with some neutral statements and getting powerfully related to “good enough” for a while — which ironically, is exactly how you will find yourself, “every day, in every way, getting better and better."