What are the key components of substance abuse treatment. How can families support loved ones struggling with addiction. What role does medication-assisted treatment play in recovery. Where can families find reliable resources on opioid overdose prevention.

Understanding Substance Abuse Treatment: A Primer for Families

Substance abuse treatment is a complex and multifaceted approach to addressing addiction and its associated challenges. For families grappling with a loved one’s substance use disorder, understanding the various aspects of treatment can be crucial in providing effective support and promoting recovery.

What is Substance Abuse Treatment?

Substance abuse treatment encompasses a range of interventions and services designed to help individuals overcome addiction to drugs or alcohol. It typically involves a combination of medical, psychological, and social support aimed at addressing the physical, emotional, and behavioral aspects of substance use disorders.

The Role of Medication-Assisted Treatment (MAT) in Addiction Recovery

Medication-Assisted Treatment (MAT) has emerged as a crucial component in the treatment of substance use disorders, particularly for opioid and alcohol addiction. This approach combines FDA-approved medications with counseling and behavioral therapies to provide a comprehensive treatment strategy.

How does MAT work?

MAT works by using specific medications to alleviate withdrawal symptoms and psychological cravings associated with substance use disorders. These medications help restore chemical balance in the body, making it easier for individuals to engage in other aspects of their treatment and recovery process.

• Medications used in MAT for opioid use disorder include methadone, naltrexone, and buprenorphine
• For alcohol use disorder, medications such as acamprosate, disulfiram, and naltrexone may be prescribed
• MAT is often combined with counseling and behavioral therapies for a “whole-patient” approach

Opioid Overdose: Prevention, Recognition, and Response

The opioid crisis has brought the issue of overdose prevention to the forefront of public health concerns. Families and communities play a vital role in preventing opioid overdoses and responding effectively when they occur.

What are the warning signs of an opioid overdose?

Recognizing the signs of an opioid overdose can be life-saving. Common indicators include:

• Slow or shallow breathing
• Unconsciousness or unresponsiveness
• Pinpoint pupils
• Blue or purple lips and fingernails
• Pale, clammy skin

How can naloxone help in opioid overdose situations?

Naloxone is a medication designed to rapidly reverse opioid overdose. It works by blocking the effects of opioids on the brain and restoring breathing. Naloxone can be administered by first responders, family members, or bystanders, and is available in various forms, including nasal sprays and injectable solutions.

Evidence-Based Practices in Substance Abuse Treatment

Evidence-based practices are interventions and treatment approaches that have been scientifically evaluated and proven effective in addressing substance use disorders. These practices form the foundation of modern substance abuse treatment programs.

Which evidence-based practices are commonly used in substance abuse treatment?

Several evidence-based practices have shown promising results in treating substance use disorders:

1. Cognitive Behavioral Therapy (CBT)
2. Motivational Interviewing (MI)
3. Contingency Management
4. 12-Step Facilitation Therapy
5. Family Behavior Therapy

These approaches focus on addressing the underlying psychological and behavioral aspects of addiction, helping individuals develop coping skills, and promoting long-term recovery.

The Importance of Comprehensive Care in Substance Abuse Treatment

Effective substance abuse treatment often requires a comprehensive approach that addresses the multiple facets of an individual’s life affected by addiction. This holistic approach recognizes that recovery involves more than just abstaining from substance use.

What components are typically included in comprehensive substance abuse treatment?

A comprehensive substance abuse treatment program may include:

• Medical detoxification and withdrawal management
• Individual and group counseling
• Medication-assisted treatment (when appropriate)
• Mental health services for co-occurring disorders
• Life skills training and vocational support
• Family therapy and education
• Aftercare planning and relapse prevention

Navigating the Treatment System: Resources for Families

Families seeking help for a loved one with a substance use disorder often face challenges in navigating the complex treatment system. Fortunately, numerous resources are available to guide families through this process.

Where can families find reliable information about substance abuse treatment options?

Several trusted organizations provide comprehensive resources for families seeking information about substance abuse treatment:

• Substance Abuse and Mental Health Services Administration (SAMHSA)
• National Institute on Drug Abuse (NIDA)
• National Council for Behavioral Health
• American Society of Addiction Medicine (ASAM)

These organizations offer evidence-based information, treatment locators, and educational materials to help families make informed decisions about their loved one’s care.

Supporting Recovery: The Family’s Role in Substance Abuse Treatment

Family involvement can significantly impact the success of substance abuse treatment and long-term recovery. Understanding how to provide effective support is crucial for families navigating this challenging journey.

How can families best support their loved ones during substance abuse treatment?

Families can play a vital role in supporting their loved ones’ recovery by:

• Educating themselves about addiction and recovery
• Participating in family therapy sessions
• Encouraging adherence to treatment plans
• Creating a supportive home environment
• Practicing healthy communication skills
• Attending support groups for families of individuals with substance use disorders

Addressing Co-occurring Mental Health Disorders in Substance Abuse Treatment

Many individuals with substance use disorders also experience co-occurring mental health conditions. Addressing these dual diagnoses is crucial for effective treatment and long-term recovery.

Why is integrated treatment important for co-occurring disorders?

Integrated treatment for co-occurring disorders is essential because:

• Mental health issues can exacerbate substance use and vice versa
• Treating both conditions simultaneously can improve outcomes
• Integrated care addresses the complex interactions between mental health and substance use
• It provides a more comprehensive and personalized approach to treatment

The Continuum of Care in Substance Abuse Treatment

Substance abuse treatment is not a one-size-fits-all approach. Instead, it often involves a continuum of care that adapts to an individual’s changing needs throughout their recovery journey.

What are the different levels of care in substance abuse treatment?

The continuum of care in substance abuse treatment typically includes:

1. Early intervention services
2. Outpatient treatment
3. Intensive outpatient programs (IOP)
4. Partial hospitalization programs (PHP)
5. Residential or inpatient treatment
6. Medically managed intensive inpatient treatment
7. Aftercare and continuing care services

Each level of care provides varying degrees of support and structure, allowing individuals to receive the appropriate intensity of treatment based on their specific needs and circumstances.

Innovative Approaches in Substance Abuse Treatment

As our understanding of addiction and recovery evolves, new and innovative approaches to substance abuse treatment continue to emerge. These cutting-edge interventions aim to improve treatment outcomes and address the diverse needs of individuals struggling with substance use disorders.

What are some emerging trends in substance abuse treatment?

Several innovative approaches are gaining traction in the field of substance abuse treatment:

• Technology-assisted interventions, such as mobile apps for recovery support
• Mindfulness-based relapse prevention techniques
• Trauma-informed care approaches
• Neurofeedback and biofeedback therapies
• Peer recovery support services
• Pharmacogenomics for personalized medication selection

These emerging approaches offer promising avenues for enhancing the effectiveness of substance abuse treatment and addressing the unique challenges faced by individuals in recovery.

Overcoming Barriers to Substance Abuse Treatment

Despite the availability of effective treatments, many individuals face significant barriers when seeking help for substance use disorders. Identifying and addressing these obstacles is crucial for improving access to care and promoting recovery.

What are common barriers to accessing substance abuse treatment?

Some of the most prevalent barriers to substance abuse treatment include:

• Stigma and shame associated with addiction
• Lack of awareness about available treatment options
• Financial constraints and insurance coverage issues
• Transportation difficulties, especially in rural areas
• Long waiting lists for treatment programs
• Cultural and language barriers
• Co-occurring mental health disorders

Addressing these barriers requires a multifaceted approach involving policy changes, community education, and innovative service delivery models.

The Role of Prevention in Addressing Substance Abuse

While treatment is crucial for those already struggling with substance use disorders, prevention plays a vital role in reducing the overall impact of addiction on individuals, families, and communities.

What are effective strategies for substance abuse prevention?

Evidence-based prevention strategies include:

• School-based education programs
• Community-wide awareness campaigns
• Early intervention for at-risk youth
• Workplace prevention programs
• Prescription drug monitoring programs
• Environmental strategies to reduce access to substances
• Family-based prevention interventions

By implementing comprehensive prevention strategies, communities can work towards reducing the incidence of substance use disorders and promoting overall health and well-being.

The Importance of Aftercare in Sustaining Recovery

Recovery from substance use disorders is an ongoing process that extends well beyond the initial treatment phase. Aftercare programs play a crucial role in supporting individuals as they transition back to their daily lives and work to maintain their recovery.

What components are typically included in effective aftercare programs?

Comprehensive aftercare programs often include:

• Ongoing counseling and therapy sessions
• Participation in support groups (e.g., 12-step programs)
• Continued medication management (if applicable)
• Regular check-ins with treatment providers
• Life skills training and vocational support
• Relapse prevention education
• Family support and education

By providing ongoing support and resources, aftercare programs help individuals build resilience, develop coping skills, and navigate the challenges of early recovery.

Measuring Success in Substance Abuse Treatment

Evaluating the effectiveness of substance abuse treatment is essential for improving care and ensuring that individuals receive the most beneficial interventions. However, defining and measuring success in addiction recovery can be complex and multifaceted.

How is success typically measured in substance abuse treatment programs?

Success in substance abuse treatment may be evaluated using various metrics, including:

• Abstinence rates or reduction in substance use
• Improvements in physical and mental health
• Enhanced social functioning and relationships
• Increased employment or educational engagement
• Reduced criminal justice involvement
• Improved quality of life measures
• Retention in treatment and aftercare programs

It’s important to note that recovery is a highly individualized process, and success may look different for each person. A holistic approach to measuring outcomes can provide a more comprehensive understanding of treatment effectiveness.

The Future of Substance Abuse Treatment: Trends and Challenges

As our understanding of addiction and recovery continues to evolve, the field of substance abuse treatment faces both exciting opportunities and significant challenges. Staying informed about emerging trends and potential obstacles can help families and professionals better navigate the changing landscape of addiction care.

What are some anticipated trends in substance abuse treatment?

Some potential future directions in substance abuse treatment include:

• Increased integration of mental health and substance abuse services
• Expansion of telehealth and virtual treatment options
• Development of new medications for addiction treatment
• Greater emphasis on personalized medicine approaches
• Enhanced use of data analytics and artificial intelligence in treatment planning
• Continued focus on harm reduction strategies
• Increased attention to addressing social determinants of health in addiction care

By staying informed about these trends and adapting to new challenges, the field of substance abuse treatment can continue to improve outcomes and provide more effective support for individuals and families affected by addiction.

Evidence-Based Resources About Opioid Overdose

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SAMHSA’s Evidence-Based Practice Resource Center (EBPRC) contains a wide variety of downloadable resources available from SAMHSA and other federal partners about opioid overdose and other substance use and mental health topics to help communities, clinicians, policy-makers and others with the information and tools to incorporate evidence-based practices into their communities or clinical settings.

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SAMHSA Resources

Medication-Assisted Treatment (MAT) – The use of medications, in combination with counseling and behavioral therapies, to provide a “whole-patient” approach to the treatment of substance use disorders.

Medications, Counseling, and Related Conditions – Medications approved to treat Alcohol and Opioid Use Disorders relieve the withdrawal symptoms and psychological cravings that cause chemical imbalances in the body. Medications used for treatment are evidence-based treatment options

Opioid Overdose – Learn the warning signs of opioid overdose and how naloxone and medications for OUD treatment can help treat and prevent it.

Know the Risk of Using Drugs – All drug use comes with risk. Know the facts before letting drugs take their toll on you and your family.

Tips for Teens: The Truth About Opioids – This fact sheet for teens provides facts about opioids. It describes short- and long-term effects and lists signs of opioid use. The fact sheet helps to dispel common myths about opioids. Access sources cited in this fact sheet.

Opioid Overdose Prevention Toolkit -This toolkit offers strategies to health care providers, communities, and local governments for developing practices and policies to help prevent opioid-related overdoses and deaths. Access reports for community members, prescribers, patients and families, and those recovering from opioid overdose.

Use of Medication-Assisted Treatment in Emergency Departments – This guide examines emerging and best practices for initiating medication-assisted treatment (MAT) in emergency departments.

Use of Medication-Assisted Treatment for Opioid Use Disorder in Criminal Justice Settings -This guide focuses on using medication-assisted treatment for opioid use disorder in jails and prisons and during the reentry process when justice-involved persons return to the community.

Telehealth for the Treatment of Serious Mental Illness and Substance Use Disorders – This guide reviews ways that telehealth modalities can be used to provide treatment for serious mental illness and substance use disorders including opioid overdose among adults.

TIP 63: Medications for Opioid Use Disorder – This Treatment Improvement Protocol (TIP) reviews the use of the three Food and Drug Administration (FDA)-approved medications used to treat OUD—methadone, naltrexone, and buprenorphine.

Advisory: Opioid Therapy in Patients With Chronic Noncancer Pain Who Are in Recovery From Substance Use Disorders – This advisory addresses screening and assessment tools, nonpharmacologic and nonopioid treatment for chronic pain, and the role of opioid therapy in people with chronic noncancer pain and SUDs.

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Other Federal Resources

Overdose Prevention & Naloxone Manual | HRC – This Harm Reduction Coalition (HRC) manual outlines the process of developing an Overdose Prevention and Education Program that may involve a take-home naloxone component.

Evidence-Based Strategies for Preventing Opioid Overdose: What’s Working in the United States | CDC (PDF |  11.5 MB) – This CDC document reviews evidence-based strategies to reduce overdose. It explains why these strategies work, the research behind them, and examples of organizations that have put these strategies into practice.

Medication-Assisted Treatment (MAT) for Opioid Use Disorder in Jails and Prisons: A Planning and Implementation Toolkit | National Council of Behavioral Health – Developed by the National Council of Behavioral Health, this guide provides correctional administrators and healthcare providers tools for implementing MAT in correctional settings.

Using Naloxone to Reverse Opioid Overdose in the Workplace: Information for Employers and Workers | CDC (PDF | 785 KB) – This fact sheet helps employers understand the risk of opioid overdose and provides guidance about establishing a workplace naloxone program.

Opioids | HHS – Increased prescription of opioid medications like oxycodone and hydrocodone led to widespread misuse of both prescription and non- prescription opioids. Prevention, treatment, and recovery information is available here to help health professionals and families combat the epidemic.

Opioids | NIDA – Opioids are a class of drugs that include the illegal drug heroin, synthetic opioids such as fentanyl, and pain relievers available legally by prescription, such as oxycodone (OxyContin®), hydrocodone (Vicodin®), codeine, morphine, and many others.

Drug Overdose | CDC – Overdose Data to Action (OD2A) supports jurisdictions in collecting high quality, comprehensive, and timely data on nonfatal and fatal overdoses and in using those data to inform prevention and response efforts.

Rx Awareness | CDC – Prescription opioids can be addictive and dangerous. CDC’s Rx Awareness campaign tells the stories of people whose lives were impacted by prescription opioids.

Last Updated

Last Updated: 06/09/2023

30 Affirmations for Depression | NowPsych

By Dr. Sean Paul, MDIn DepressionPosted March 9, 2023

Perhaps the worst part of depression is the deep pit of self-hate and/or gloomy thoughts that you have to live through. These can hit so hard that finding your way out seems impossible at that time. Seeing yourself as a worthy human can be hard, and it can damage you long-term if you don’t have some coping methods. One such way is using positive affirmations for depression to remind yourself of your worth and humanity.

Positive affirmations for depression are great to help put your life in perspective and remind you that you matter. Sometimes, it is hard to think positively through the darkness, so you need a nudge to put you on the right path. Repeating them to yourself at your lowest points can give you the motivation you need to tide you over that period. You can write down personalized positive affirmations, but you can start with these great examples

1. My sadness and my depression do not define me
2. I don’t have to be productive to see value in myself
3. I am resilient in the face of any challenge
4. I am in charge of my life, and my happiness and I feel happy and content
5. Not everybody will understand my situation, and it is okay
6. I am much more than what I think I am
7. Every day is a gift, and I am blessed to see today. I will see tomorrow and the next and bless them too
8. I have made it this far, and I won’t stop now
9. I am loved and appreciated even when it seems like I’m not
10. I am a work in progress, and I welcome every positive change. The darkness is in the past, and I open my eyes to new beginnings
11. I am more than what people think I am, and my thoughts do not shape my life
12. I am needed regardless of how worthless I feel
13. Everything will work out perfect for me, and I will watch it unfold
14. I forgive myself, and I don’t blame myself for my current situation
15. It’s in my head. It won’t last forever, and I will come out stronger
16. I deserve love, joy, and happiness. I deserve everything good
17. I don’t have anything to prove to myself or anybody else. I am enough, and that is okay
18. This darkness won’t last forever
19. I am not perfect, and it is okay. I forgive myself and everyone for not being perfect. We are enough, and that is all that counts
20. I love myself, and I am happy
21. I am capable and driven to overcoming my depression.
22. I will choose to focus on positive thoughts and feelings.
23. I am worthy of love and happiness.
24. I am stronger and more powerful than my depression.
25. I am grateful for the many good things in my life.
26. I will find joy in everyday moments.
27. I have faith in my ability to heal and grow.
28. I deserve to feel happy and fulfilled.
29. I am surrounded by love and support.
30. I am making progress towards better mental health every day.

Depression can leave a dark cloud hanging over your head after a long time, and getting over a depressive episode can be mentally and physically challenging. Without some help, it can be challenging to pull yourself out of the slump and get back on track. These affirmations are not a remedy for your depressive episodes, but they will help you get in the right frame of mind to battle that episode and come out even stronger.

If you suffer from depression please call your doctor or psychiatrist right away. In Florida, give us a call at NowPsych.

Tags: Affirmations for Depression

Dr. Sean Paul, MD

Dr. Paul a psychiatrist (medical doctor) and is the founder of NowPsych. He provides consultations for both in-person in Florida as well as online psychiatry. He is a medical doctor board certified in Adult Psychiatry as well as Child and Adolescent Psychiatry. Dr. Paul’s areas of expertise are anxiety, depression, ADHD, behavioral problems, sleep problems, internet and video game addiction, psychotherapy, and autism.

11 Wonderful Affirmations That Help Depression and Anxiety – Freedom

Believe in them and repeat them regularly

The practice of affirmations has become quite widespread. We are talking about short phrases for self-hypnosis that help a person tune his mind to a positive wave.

A 2010 study at Arizona State University found that affirmations can be useful, at least as an additional form of treatment for anxiety and depression.

In the study, 17 therapists rated the effectiveness of seven different affirmations on a scale of 1 to 7. Nearly all participants in the study agreed that self-hypnosis can be a helpful practice in recovering from anxiety disorders and depression.

The effectiveness of this method depends on the individual characteristics of the person. That is, the psychological readiness to internally accept the uttered affirmations and increases the likelihood that they will have a positive impact.

So, 11 effective affirmations to help with depression and anxiety. Repeat them regularly, trust them, and a positive result will not keep you waiting!

1. I love myself unconditionally.

2. I am strong!

3. I allow only healthy relationships based on mutual respect into my life.

4. Life wants only the best for me. I’m in tune with where I am right now.

5. I feel comfortable with all the people I interact with.

6. I am enjoying the simple pleasures that life offers me right now.

7. How I feel is important to me. So I focus on the aspects of life that make me feel good!

8. My life trials open up new opportunities for me.

9. My mood affects my physical condition. I am peaceful and positive!

10. I control my thoughts and my life.

11. I love myself the way I am.

How to practice affirmations

First, you need to understand that the effectiveness of phrases depends on your willingness to devote the necessary time to this practice, as well as faith in its benefits. If you say these phrases daily, then you are already practicing affirmations.

In fact, every word you say can be considered an affirmation. It’s just that usually what we say about ourselves, about others, or about situations in which we find ourselves, is not positive. Affirmations help us consciously change the vector in a positive direction.

To have a positive effect, you need to make this practice a daily routine (or resort to it at least several times a week). Be kind to yourself and say these phrases as often as you can.

Some useful tips for beginners

Focus on your positive qualities. We often think about what needs to be changed in ourselves than about our positive aspects. Write in the first person: “I…”. List everything you know special about yourself.

Consider negative scenarios that you want to replace with positive ones. How do you think of yourself? Do you have a negative perception of appearance, intelligence, achievement, or ability? It’s time to replace that negative mental chatter with the positive qualities you identified in the first step!

Think about what positive goals you want to achieve. As you continue to think positively about yourself, you will become more and more motivated to work on it.

Create your list of goals and scenarios for working on them. You will most likely notice that this list is quite long. This is amazing! You will want to work on several of these goals at the same time. But still choose the one that is the most urgent. When you notice a visible improvement, you can move on to the next task.

Rewrite and reread your affirmations and goals daily. Connect your positive qualities with your goals. For example, you decide to lose weight. If you combine this goal with your ability to concentrate, you can give yourself a strong enough boost.

Don’t give up! Constant practice works wonders. Keep repeating your affirmations, and soon you will notice first small, and then even very noticeable changes. Feel grateful and keep moving forward. Gradually you will begin to see more and more changes in your mood, in your feelings about yourself and others, in your life.

Affirmations for depression – plus tips for creating your own – Drink-Drink

Affirmations refer to any positive statement you make about yourself or your abilities:

• I can do it.
• I’m going to have a great day today.
• It’s hard for me now, but I’m constantly improving.

Many people find that repeating these encouraging phrases helps them stay strong in the face of adversity, find motivation to work on themselves, and cope with pain or distress.

At the most literal level, affirmations are nothing more than words. They cannot magically improve a difficult situation or cure physical or mental illness. However, words have power and positive self-talk can bring many benefits.

Many people use affirmations to increase self-esteem, reduce anxiety, and even alleviate feelings of depression.

How affirmations can help

Many people seem to benefit from affirmations, but how exactly do affirmations help relieve depression? What gives these simple statements power?

They can cause brain changes

Experts believe that affirmations work by helping to create changes in the brain. Affirmations that focus on positive experiences or core values ​​can activate the brain’s reward systems. research suggests. This, in turn, can make it easier to adopt a more positive outlook for the future.

It works because of another important characteristic of the brain: neuroplasticity.

Your brain has some flexibility, and it continues to change and adapt in response to your life experiences. Affirmations are one way to use this trait to your advantage, as the brain can’t always tell real experience from experience.

They help you change and rethink negative beliefs.

Roberta Alves, a licensed mental health counselor in Fort Lauderdale, Florida, explains that people living with depression tend to experience negative thoughts on a regular basis.

“Affirmations are a great tool to help rebalance because they help you replace negative thought patterns with healthier, more positive ones,” adds Alves.

She goes on to say that addressing the cycle of negative thoughts that underlies depression can often reduce symptoms of depression.

It is worth noting that counteracting and replacing negative thoughts with more positive and productive thought patterns is an important aspect of cognitive behavioral therapy (CBT), which Alves and other experts recommend as an effective approach to treating depression.

Choosing Affirmations

Your affirmations can be effective without being complicated. Many supporting statements are quite simple and straightforward.

Alves offers some examples:

• I value and respect myself.
• I have many gifts and talents.

Depression includes many negative thoughts and emotions, so you can start by identifying the type of affirmation that will benefit you the most. Does depression affect your self-esteem? Does it cause anger? Or loneliness?

Self-Esteem Affirmations

Depression is often associated with low self-esteem and feelings of emotional numbness or emptiness. You may feel lethargic and drained even when thinking about your usual interests and hobbies, and may not enjoy anything at all.

This can increase doubts about your own abilities, including your ability to heal and regain a more hopeful outlook, and demotivate you to keep trying.

These statements can help you challenge feelings of emptiness and low self-esteem or motivation:

• I have the confidence to achieve my goals and create the life I want for myself.
• I am grateful for the abilities and values ​​that make me who I am and help me succeed.
• Every day I take another step towards positive change.
• Making time every day for my favorite activities brings me joy and gives me strength for tomorrow.

Affirmations for loneliness and sadness

Persistent sadness, especially sadness that seems to have no specific cause, is one of the most common symptoms of depression. Many people with depression also experience loneliness, often as a result of self-isolation. Loneliness can increase sadness, hopelessness, and other key symptoms.

You may avoid others because you:

• think you are not a good company
• doubt they really care
• not enough energy for social interaction

However, leaving important relationships makes it harder to get important emotional support that could help improve your mood and well-being.

On the other hand, self-affirmation can help you challenge the mindset that leads you to isolation and encourage you to lend a helping hand instead:

• I am worthy of love from myself and others.
• I draw support from loved ones in times of sadness and despair.
• My loved ones take care of me and support me even when I feel lonely.
• The sadness I feel is related to depression. It will pass with time.

Affirmations of guilt and anger

Not everyone recognizes anger and irritability as symptoms of depression, but these emotions are actually quite common.

You may:

• feel moody or irritable
• easily get angry or upset
• have trouble preventing or controlling temper tantrums

Depression can also include intense guilt. If you angrily lash out at others, you may feel guilty about hurting their feelings and pushing them away.

You may feel guilty about isolating yourself, struggling to cope with your responsibilities, and even feeling depressed.

Affirmations can help you challenge these unwanted emotions:

• I treat myself with the kindness and compassion that I deserve.
• I do my best every day, and that’s all anyone can do.
• My feelings of anger subside, leaving me relaxed and at peace.
• I accept painful emotions, let them go and embrace inner peace.

Creating your own

Depression manifests itself in many ways, and the statements above may not reflect your unique symptoms or experiences.

In addition, Alves notes that positive affirmations can work more effectively if you personalize them. A statement that is more specific about what you value about yourself can help more than just saying, “I value myself.”

These strategies can help you create affirmations that work for you.

Start by listing specific negative thoughts.

Alves suggests setting aside a week to track negative thought patterns in a notepad or phone. After a week, your list will provide some insight into the specific themes of negative thought patterns. You can then create affirmations to directly reformulate or refute those thoughts.

Strive for statements you can believe

Keeping your statements realistic can help increase their chances of success.

If you make statements that are not entirely true for you, such as “I love everything about myself” or “I am happy every day,” your statements may make you feel worse, not better.

Repeating something you don’t believe in can cause self-doubt, skepticism, and even self-disappointment when the statement fails to turn into reality.

Wrong on the side of neutrality

If you’ve already started looking for affirmations, you’ve probably noticed some positive affirmations, such as “I accept myself with all my heart” or “I’m a wonderful person.”

However, research shows that more neutral statements tend to be more beneficial, especially for boosting self-esteem.

Best approach? Focus your affirmations on specific traits or values ​​rather than filling them with general positivity:

• I am kind and patient.
• I make the most of every day.

Focus on the here and now

Keep your affirmations in the present tense: me, not me.

Presenting your claims as reality will help increase your chances of success. Treat them as statements about who you are now, not about who you want to be.

Affirmations should also be focused on you – after all, you can only control your own actions.

How to use them

When it comes to affirmations, consistency is key. By incorporating them into your daily life, you will see real results.

“The daily routine links your affirmations to what you do on a regular basis. It helps positive statements become an automatic response, like getting in the car and fastening your seat belt without thinking,” explains Alves.

She recommends repeating affirmations several times a day, incorporating them into your daily activities.

For example, you can repeat the following statements:

• when you wake up in the morning
• while showering or brushing your teeth
• while commuting to and from work
• while exercising
• while relaxing or meditating
• in bed before bedtime

Say your affirmation 10 times or so.