Daily 20 seconds of self affirmations can improve mental health

Affirmations, which are a form of positive self-talk, are usually optimistic sentences or words aimed at making you feel better.

A study conducted by the University of California Berkeley and published in the journal Behaviour Research and Therapy found that daily affirmations are linked to improved mental health, Fox News reported.

The study involved 135 college students who practised self-affirmations for 20 seconds a day for a month.

Study's co-author and psychology researcher Eli Susman explains that self-affirmations are "essentially a practice of being a caring friend to yourself when reflecting on moments that evoke being hard on yourself".

The students were told, "You're invited to allow your eyes to close … Bringing to mind a recent mistake or a failure, or something about yourself that has been bothering you lately, or has made you feel unworthy, unloved, or not enough ... and notice what arises in your body as you bring this to mind."

"Sending kindness and warmth to yourself by bringing one hand to your belly and the other to your chest with the energy of hugging yourself, allow yourself to embrace what arises in your body."

Benefits of self-affirming thoughts

According to Dr Zachary Ginder, a psychological consultant, self-affirmations "when practised daily to the point of habit formation, touched with self-compassionate, positive, self-affirming talk or reflection can improve self-compassion and reduce stress and other mental health challenges."