Vibe Check Practice

Imagine this: You wake up in the morning and the first thing you say is, “Urgh, I did not have a good rest, today is gonna be a tiring day…” Sounds familiar? Now, picture starting your day differently: “Today is gonna be a great day and I embrace it with joy.” Do you think the second statement could change how your day unfolds?

Well, this might sound silly, but the words we say to ourselves do carry weight. They influence our thoughts, shape our emotions and ultimately affect how we experience life. But can simply saying or thinking something really make a difference? Let’s dive in and explore more!

Self-Talk

Our internal dialogue has a profound effect on our mental health. Negative self-talk, in particular, can be incredibly damaging, often acting as a silent saboteur that fuels anxiety, depression, and low self-esteem. On the flip side, positive affirmations have the power to reframe our thoughts, reduce stress, and help build resilience.

Let’s dive into the science behind these effects and an intriguing perspective from a Japanese study.

Japanese researcher Dr. Masaru Emoto offers a fascinating metaphor for the power of words. Emoto’s work, detailed in his book The Hidden Messages in Water, involved exposing water samples to different words, music, and emotions.

• When the water was exposed to positive words like “love” or “gratitude”, it formed beautiful, symmetrical crystals when frozen.
• Conversely, water exposed to negative words like “hate” or “fool” resulted in chaotic, jagged, and disorganized crystals.

If words can influence the structure of water, imagine their potential impact on humans, who are composed of approximately 70% water. This serves as a powerful reminder of how negativity can disrupt, and positivity can harmonize, our mental and emotional state.

Harmful Effects of Negative Self-Talk

Negative self-talk could sound like:

• “I’m not good enough.”
• “I always fail at everything.”
• “Why bother? Nothing ever goes my way.”

Over time, these thoughts can create a toxic mental environment. Research shows that negative self-talk:

1. Increases Anxiety and Stress – This is because these thoughts amplify feelings of helplessness and fear of failure.
2. Leads to Depression: Persistent negative self-talk can reinforce feelings of hopelessness, a hallmark of depression. According to a study in Behaviour Research and Therapy, self-critical individuals are at a significantly higher risk of developing depressive symptoms.
3. Lowers Self-Esteem: Constant criticism, even when self-directed, erodes confidence.

Positive Affirmations: How can they help?

Positive affirmations are short, intentional statements that challenge and replace negative thoughts. They include:

• “I am capable of overcoming challenges.”
• “I deserve love and happiness.”
• “I am growing stronger every day.”

Affirmations work by reshaping how we perceive ourselves and our abilities. They’re rooted in psychological principles and have real mental health benefits:

1. Reframing Negative Thoughts: By repeating positive affirmations, we create new mental pathways, reducing the grip of negative thought patterns. This is supported by the concept of neuroplasticity, which shows that the brain can reorganize itself based on repeated experiences and thoughts.
2. Reducing Stress: Positive self-affirmation activates brain regions associated with reward processing and reduces the body’s stress response, making us to be better equipped to handle challenges.
3. Fostering Resilience: According to research in Psychological Science, people who use affirmations are better at maintaining focus and motivation when facing setbacks.

The Science Behind Affirmations

While affirmations may seem simple, their effects are backed by psychological research:

• Self-Affirmation Theory: Developed by Claude Steele, this theory suggests that affirmations help individuals maintain self-integrity, especially during challenging situations.
• Neuroplasticity: Affirmations encourage the brain to form new connections that reinforce positive thoughts, creating a cycle of mental reinforcement.
• Cognitive Behavioral Therapy (CBT): One of the pillars of CBT involves reframing negative thoughts, a practice closely aligned with affirmations.

Let’s put it Into practice

The next time you catch yourself spiraling into negative self-talk, pause and replace the thought with a positive affirmation. Over time, this practice can:

• Improve emotional regulation
• Build a more optimistic outlook in life
• Enhance mental resilience

As Dr. Emoto’s study suggests, words carry an energy that can influence not just water molecules but our inner worlds as well. By consciously shifting our internal dialogue, we can create a healthier, more supportive mindset that improves our well-being.

The words you speak become the house you live in

Hafiz

Corlissa Seah, Counsellor & Founder of Vibe Check Practice
Providing online therapy to support mental health and well-being

Book an appointment with us using this link!