Many people have dabbled with affirmations—positive statements designed to challenge negative feelings. While saying something positive to yourself in the mirror in the morning or before a big meeting can feel strange at first, affirmations have been proven to have lasting, positive effects on confidence, interpersonal relationships, and mood. They can motivate you, or make you feel calm. They can be vague, or hyper-specific. And this flexibility is part of what makes them such a wonderful tool.

One of the best places to use affirmations is at work. This is especially true give then fluid global situation and the debate about transitioning out of quarantine.

To start, create 1-3 affirmations that address challenges you’re facing now. If you need help coming up with a positive statement for yourself, take a moment to consider what makes you anxious or worried about work. For example, if you get overwhelmed by your inbox, create an affirmation that focuses on your capability and work ethic. If speaking during meetings makes you nervous, design a statement to remind yourself that you have smart things to say. It’s best to keep your affirmation short so you can repeat and recall it easily 

Need a little more inspiration? Here are some of our favorite work-related affirmations.

  • I have everything I need to be successful.
  • I am intelligent and capable. 
  • My job does not define my worth. 
  • I can handle this challenge. 
  • I have good insights and intelligent things to say. 
  • I am valuable to my team and organization.

After you’ve settled on your affirmations, pick a time once a day to say them to yourself. The morning, perhaps as you’re getting ready is a great time. Close your eyes, take a deep breath, and say your affirmations to yourself. Sink into the words and feel them radiate through you. You could even do a short meditation using your affirmations. 

Now, if you feel odd or silly, that’s okay. It can be odd to talk to yourself this way, but it will become more comfortable as you practice—and eventually it will be a very positive experience. If you are having trouble believing your affirmation, make the statement more measured at first. For example, if it’s difficult for you to say, “I am capable,” try saying “I choose to believe I am capable.” When that becomes easy for you, transition back to the stronger statement. Sometimes, you need to give yourself time to really believe in your affirmation. 

Check in with yourself in a few weeks to see how you feel, and be sure to add or remove affirmations to reflect the challenge you’re facing and/or negative thoughts you’d like to change. For instance, maybe you have a series of meetings coming up and want to start using an affirmation to increase your confidence. Or, maybe you are feeling guilty about taking time away from work to be with your family. Create an affirmation about your value and the importance of balanced life.  

Do you use affirmations at work? Let us know in the comments below.