PARENTINGPositive Affirmations in Pregnancy
Pregnancy is a time filled with joy, anticipation, and also unique challenges including anxiety. The anticipation of the unknown, physical changes, and concerns about the well-being of the baby can contribute to increased stress levels. Sometimes we may have a very specific fear of something. Other times- we experience a generalized sense of anxiety without being able to pinpoint the trigger is- this was my experience with my first pregnancy.
I experienced firsthand the transformative power of positive affirmations in alleviating the anxiety I experienced during my pregnancies. I hope that my experience will inspire and empower other expectant mothers to embrace the practice of positive affirmations as a powerful tool for emotional well-being.
What are positive affirmations?
Positive affirmations are empowering statements that help shift our thoughts from negative to positive. They are a form of self-talk that cultivates self-belief, resilience, and inner strength. Affirmations can help reframe anxious thoughts and instill a sense of calm and confidence. By consciously choosing positive words and repeating them regularly, we create new neural pathways that reinforce positive thinking patterns. In pregnancy, affirmations serve as reinforcement of our inner strength, the bond with my baby, and the beauty of the pregnancy experience.
My experience with affirmations
My first trimester of my first pregnancy went fine- no significant stress. But as I entered my second trimester I started to feel an anxiety which I had never felt before. It was a generalized feeling of uneasiness which stayed with me throughout the day. I tried regular meditation which helped mitigate the feeling a little but It was still very much present. 
It was my good fortune that I met a midwife who gave me an audio recording of positive pregnancy affirmations. I told her that I certainly would not have 20 minutes per day to sit and listen to her audio recording as I was in the middle of my breast cancer fellowship while preparing for my Masters thesis defence. She advised me that I could simply play the recording in the background as I fell asleep. That felt easy enough, so I started right away. Initially I didn’t feel any different but I wanted to give it a fair chance, so I continued playing it every night as I fell asleep. Suddenly, after 7 nights of falling asleep to these affirmations, the anxiety completely lifted. I could hardly believe it. I continued to listen to these affirmations every single night which played a big role in my ability to get through everything with confidence and ease.
Do positive affirmations work?
There are some studies which support the use of positive affirmations to help with reducing stress and improving overall well-being. It is important to note that there are inherent challenges to quantifying the benefits that one can achieve from doing positive affirmations. Positive thinking and affirmations have been shown to reduce anxiety and improve overall psychological well-being. A meta analysis found that deploying self-affirmation inductions alongside persuasive health information has positive effects, promoting message acceptance, intentions to change, and subsequent behavior.
Crafting Personalized Affirmations:
Creating personalized affirmations that resonate with our unique experiences and concerns is essential. Some examples of affirmations that were particularly meaningful to me during my pregnancy were:
– I trust my body’s wisdom to nurture and protect my baby.
– I embrace the journey of motherhood with love and confidence.
– My baby is strong and healthy.
– My baby is safe and protected.
– My pregnancy is going well and I am safe.
– I trust my instincts.
– My baby will move down smoothly and perfectly when it is the right time.
Incorporating Affirmations into Daily Practice
Whether through journaling, visualization, or spoken affirmations, finding a method that resonates is key. Additionally, integrating affirmations into existing self-care practices, such as meditation, relaxation exercises, or prenatal yoga, can enhance their effectiveness. Here are some practical strategies to make affirmations a part of your daily routine:
Morning Ritual
Start your day by setting a positive tone with affirmations. Take a few moments upon waking up to repeat affirmations that resonate with you. You can say them out loud, write them in a journal, or use affirmation cards. Let these affirmations guide your mindset for the day ahead.
While falling asleep
End your busy day by lying down on your bed, and playing an audio recording of the positive affirmations. You can say them out loud, or in your head, or you can fall asleep and the messages will still be working to help your subconscious mind while you are sleeping.
Mirror Work
Stand in front of a mirror and look into your own eyes. Repeat affirmations aloud, addressing yourself directly. This practice can help enhance self-acceptance and self-love. Repeat affirmations that reflect your desired state of being, such as “I am capable and deserving of love and happiness.”
Sticky Notes and Reminders
Place sticky notes with affirmations in visible locations around your home, workplace, or even in your car. These reminders act as gentle prompts throughout the day, reinforcing positive thoughts and redirecting your focus towards uplifting beliefs.
Affirmation Journaling
Dedicate a few minutes each day to write down affirmations in a journal. Reflect on your personal journey, goals, and areas where you seek growth. Write affirmations that align with these intentions and revisit them regularly to reinforce positive thinking patterns.
Affirmations During Meditation
Incorporate affirmations into your meditation practice. While in a relaxed state, repeat affirmations silently or aloud. Allow them to permeate your consciousness, nurturing a sense of peace and positivity. You can also find guided meditations specifically focused on affirmations to support your practice.
Affirmation Apps and Recordings
Explore smartphone apps or guided meditation recordings that focus on positive affirmations. These resources provide a convenient way to access a wide range of affirmations and guidance whenever and wherever you need it.
Supportive Community
Join or create a supportive community that shares affirmations. Participate in online forums, social media groups, or local meditation groups where you can exchange affirmations, experiences, and support with like-minded individuals.
Remember, consistency is key when incorporating affirmations into your daily life. Choose affirmations that resonate with you and feel authentic. Allow yourself to fully embrace the positive messages and intentions behind the affirmations. With time and practice, positive affirmations can become a powerful tool for nurturing self-care, self-empowerment, and personal growth.
As with any self-care practice, it’s important to listen to your own needs and adapt the strategies to suit your unique circumstances. Trust yourself, be patient, and enjoy the transformative benefits that affirmations can bring to your daily life.
Every pregnancy journey is unique, and it’s important to consult with healthcare professionals for personalized guidance and support.
References
Epton T, Harris PR, Kane R, van Koningsbruggen GM, Sheeran P. The impact of self-affirmation on health-behavior change: a meta-analysis. Health Psychol. 2015 Mar;34(3):187-96.
Sherman, D. K., Bunyan, D. P., Creswell, J. D., & Jaremka, L. M. (2009). Psychological vulnerability and stress: The effects of self-affirmation on sympathetic nervous system responses to naturalistic stressors. Health Psychology, 28(5), 554-562.
Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behav Res Ther. 2016 Mar;78:13-8.
