How To Be Self-affirming Affirmations are factual positive statements about ourselves. For many of us, the voice of our inner critic can drown out efforts to remind ourselves of our inherent value and strengths. Outside of our head, we may also hear or see messages from those around us that negatively affect our sense of self-worth. Many have heard of the idea of practicing affirmations, but it can be challenging to create ones that are helpful and effective. Here are a few tips and ideas for building a practice of self-affirmation: - Identify the negatives. First, consider what negative thoughts are getting in the way of you feeling good about yourself and your strengths. Consider what messages you may have taken from others that tear you down. If this feels overwhelming, start small and pick 3-5 of the most problematic thoughts.
- Identify the opposite. Once you have your list of negative thoughts, identify what the positive opposite might look like. You might even start with a more neutral option if the positive feels out of reach or you are struggling to find a positive.
- Prepare for discomfort. Practicing affirmation will be uncomfortable at first and may cause some increased anxiety. Growth happens outside our comfort zone. Make sure you give yourself credit for facing the discomfort!
- Create a routine. Make affirmations part of your daily routines. It can be as small as saying your affirmations to yourself as you get ready for the day, or you can combine it with other self-care practices such as meditation or journaling. The important thing is to practice.
- Get creative. There are lots of ways to make practicing affirmations a more engaging experience. You can create affirmation posters, write them on your mirror, or purchase shirts, keychains, or other items with your chosen affirmations. These items can also be helpful when trying to create your affirmations. For some, visual reminders can be very helpful.
Affirmation statements are a great way to start your self-affirmation practice. National Minority Mental Health Awareness Month Each July, we take time to recognize the specific challenges faced by members of the BIPOC community as well as the strengths that support the cultural and community identities of these groups. BIPOC individuals face the unique challenges of historical trauma, discrimination and prejudice, and problematic socio-political climates that create additional stress, often referred to as “minority stress”. Long-term chronic stress can have negative effects on both mental and physical health but many of the stressors faced by individuals with a minority identity are systemic in nature. While there are no easy solutions to navigating these issues, here are a few tips for managing minority stress:- Connection. Social connection is a strong protective factor for stress and trauma. Taking the time to connect with other members of your community or family can provide support and understanding.
- Advocacy. Standing up and speaking out can help support living your life in line with your values and beliefs. Engaging in advocacy work or protests can provide additional feelings of connection with others as well as increasing feelings of empowerment.
- Healthy outlets. The negative experiences of minority individuals can bring up a range of emotions including anger, hurt, frustration, and sadness. It is important to find healthy outlets for those emotions including exercise, journaling, or meditation.
If you or someone you know is struggling to manage stress or practice self-affirmation, help is available. Mental health professionals can provide support and sensitivity to navigate these challenges. “A setback is just a setup for a comeback.” – Bebe Moore Campbell, the activist who inspired the creation of National Minority Mental Health Awareness Month | 
