12 March 2024 , 15:42
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A quick five-minute trick using a mirror can help boost your self-esteem and reduce anxiety, according to a new study.
The research found that smiling and speaking kindly to yourself in the mirror can increase positive feelings and help manage emotions. The study, shared in The Journal of Positive Psychology, explains that looking at yourself in the mirror while being kind to yourself can be really effective. In other words, saying nice things to yourself in the mirror can really help.
We've all heard about saying positive things to ourselves, but doing it in front of a mirror is a new idea that's been proven to work. This simple practice can make you feel more confident, less stressed and anxious, kinder to yourself and even happier. Dr Tara Well, writing for Psychology Today, shared some examples of kind things you can say to yourself.
Experts have now shared an easy five-step routine to help you use mirror affirmations every day. Spending just five to ten minutes each day doing this mirror exercise can make a big difference to how you feel and think, reports Gloucestershire Live.
Five-step mirror affirmation routine
1. Stand in front of a mirror
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Plumbworld says that choosing a quiet, undisturbed time for this exercise is crucial as it helps you focus and be present in the moment. The morning can set a positive tone for the day, while the evening can aid in reflection and soothing before sleep. The mirror acts as a tool for self-reflection, both literally and metaphorically, allowing you to face yourself in a direct and intimate way
2. Maintain eye contact with yourself
Eye contact with your reflection isn't just about looking at yourself; it's about seeing and acknowledging your presence and worth. This direct gaze helps foster a deeper connection with yourself, grounding you in the moment and enhancing the personal significance of the affirmations you're about to recite. It's a powerful way to reinforce the message that the affirmations are about you and for you.
3. Speak positive affirmations aloud
Articulating positive affirmations aloud makes them more tangible and powerful. Speaking them into existence helps embed these positive beliefs into your subconscious. These affirmations should be personal, positive, in the present tense, and potent. The choice of affirmations can be tailored to your needs, focusing on areas where you seek growth or healing. Saying them aloud reinforces their impact, helping to overwrite negative beliefs with positive ones over time.
4. Feel the emotions
The effectiveness of affirmations greatly increases when you genuinely feel the emotions they evoke. This emotional engagement signals to your brain that these statements are important and true, strengthening their impact on your thoughts and beliefs. Emotions are a powerful driver of belief and behaviour change; by feeling the positivity, love, or confidence you're affirming, you're more likely to embody these qualities in your daily life.
5. Repeat regularly
Repetition is key to changing long-standing thought patterns. The regular practice of standing in front of a mirror and affirming your value and strengths can gradually shift your self-perception and improve your overall happiness. This habitual reinforcement helps build new neural pathways in the brain, making a positive self-view more automatic and natural.
Integrating this practice into your daily routine can offer a moment of self-care that contributes to a more positive and motivated outlook on life. It's a simple yet profound exercise that leverages the mirror not just as a tool for physical reflection but as a powerful ally in fostering self-compassion, confidence, and happiness.
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