Good news for your mental well-being. A University of California Berkeley study suggests daily affirmations can be a powerful tool.
The study involved 135 college students, some of whom practiced daily affirmations focused on self-kindness for just 20 seconds a day for a month. These affirmations involved a guided self-compassion exercise. Students were asked to close their eyes and focus on a recent mistake or something that made them feel bad about themselves. Then, they were asked to imagine themselves offering kindness and warmth by placing their hands on their chest and belly, essentially giving themselves a hug. Finally, they were encouraged to ask themselves, “How can I be a friend to myself in this moment?”
Compared to a control group, these students reported greater self-compassion, improved emotional well-being, and reduced stress. The more they practiced, the better they felt.
“Think of these affirmations like tiny workouts for your well-being,” says lead researcher Dr. Eli Susman. “They’re based on powerful practices like meditation, but designed to be quick and easy to fit into your busy schedule.”
So next time you’re feeling stressed, take a deep breath, give yourself a mental hug, and repeat a self-compassion mantra. Your mind and body will thank you.
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