Affirmations can be a powerful adjunct to any personal growth experience. They assist the process of transforming negative and self-depreciating thinking into positive, self-esteem building patterns of thought. With the right level of follow-through, the changes this technique produces can be quite dramatic.

We can develop patterns of self-defeating thinking at any stage of life, but, often, the most insidious ones have been with us since childhood. The longer a negative script has been running, the more deeply entrenched it is likely to become in our thoughts and the more impact it can have on our lives. Many of my clients tell me they can "hear their parent's criticisms and negativity in their head". "Don't do that..., you're never going to amount to anything..., you're stupid..., you're in the way..., you're just not good enough...". These hurtful statements get integrated into one's self image and can, ultimately, generate some very unproductive perceptions and behaviors.

Treatment
The first step involves listening to one's internal patterns of self-talk and logging the frequency at which negative or self-depreciating thoughts occur. It's often quite shocking to discover the number of times this is happening and how much energy is being wasted on unproductive thinking. After a week of logging negative self-talk, one may find oneself quite tired of hearing the same old thoughts. The development of increased awareness regarding these patterns creates the opportunity to take positive action to resolve the problem.

This awareness is crucial to the next phase of treatment.

Build a list of general, positive self-statements. These are designed to address global attacks on one's character that may be in operation. Affirming that one is a good person with good values and positive attributes seems simple, but for those who have experienced a lifetime of abuse or trauma, it can be quite difficult. This is an essential part of building a new and more positive view of oneself.

The general affirmations list is followed by another, more specific list, related directly to target issues. It may also include future goals and changes that will be important to one's recovery from a particular trauma or adjustment to a certain life transition. These affirmations are more detailed and individual in nature and represent core changes one is attempting to facilitate.

The affirmation lists then become a template and reference point for creating change on a daily basis. They are read as often as necessary, throughout the day, to block negativity and begin the process of incorporating positive thinking. This approach requires time, consistency and lots of repetition. One is effectively trying to undo years of deeply entrenched, self-depreciating ideation by changing one's own thought patterns. I remind my clients that whatever time and energy they put into this pursuit is an investment in their future and will pay handsome dividends. That is an important affirmation in itself.

The utilization of deep relaxation in conjunction with affirmations can also enhance this process. Incorporating positive images with affirmations or just repeating the affirmations while in a state of deep relaxation seems to accelerate the process for some. I suggest having a therapist facilitate this to insure that one doesn't take the former negativity into the relaxation. The increased stress reduction generated by deep relaxation is a helpful secondary benefit.

Keep in mind that affirmations are usually just one part of a counseling process. They are not intended to be the sole form of treatment. Working with an objective professional ensures that a complete treatment is developed and that the affirmations utilized are appropriate and constructive. Each person I've worked with has been unique, requiring their own lists, specific to their goals and issues.

Conclusion
Affirmations are a powerful addition to almost any counseling process. They are a way to generate self-nurturing and build self-esteem. Used correctly, they help to bring about positive change by eliminating longstanding and unproductive thought patterns.

Never underestimate the power you have to talk yourself into a better life.

You can learn more about affirmations from the following books:
"The Anxiety & Phobia Workbook" by Edmund J. Bourne, Ph.D..

"Homecoming" by John Bradshaw

Below are some examples of general and problem specific affirmations. Use them solely as a guide and in conjunction with your therapist's recommendations.