The Role of Positive Affirmations in Sustaining Long-Term Sobriety

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You may have often heard that there is power in words; your words can strengthen and heal, and on the other hand, they can also wound and destroy. In fact, as children, we might have often been told to choose our words carefully. But do they really matter? At the end of the day, don’t words just disappear into thin air?

No, words have a huge impact - not just the words we use with others, but the words we choose to use for ourselves, too. Positive words usher in positive energy, while negative words lower the energy. So, when we use positive affirmations, we let our positive thoughts shape the reality we want for ourselves. If you want your reality to be sobriety, let’s see how your words - your positive affirmations to yourself - will empower you to get there.

What Are Positive Affirmations?

Positive affirmations, also known as positive self-affirmations, are deliberate, empowering words (and thoughts) you tell yourself - over and over again as you let them sink in. This may sound pretty simple, but when you make it a practice, they keep negativities at bay and bring you closer to the positive outcomes you want in your life. When you repeat positive affirmations to yourself, you tell the negativities in your life that it is you and not them who is in control.

Simple yet positive affirmations are often said in the present tense, and here are a few examples:

• “I am powerful.”

• “I believe I can do it.”

• “Today is going to be a great day.”

• “I will be kind to everyone, including myself.”

These few words can create a lasting impact in fulfilling your goals - whether it is to increase your joy, self-esteem, resilience, or anything else. Even sobriety.

Why Does Mindset Matter in Recovery?

Your mindset is integral to your recovery from substance use disorders (SUDs). While it is common to mistake SUDs only for the physical toll they take on your body, the fact of the matter is that the mind and body are so intricately connected that healing one is needed to heal the other. So, your positive mindset not only strengthens your mind but also your body as you move forward in your recovery journey. It fosters resilience, enhances motivation, and even functions as a positive coping mechanism. 

When you cultivate a positive, growth-oriented mindset, you will stop seeing your substance use struggles as setbacks and begin seeing them as opportunities for growth and lasting changes. Such a mindset enables you to take ownership of your recovery - a much-needed component for enduring sobriety. You begin to embrace optimism, celebrate small victories, rebuild and strengthen your relationships, and surround yourself with uplifting influences that play an immense role in maintaining your hard-earned recovery. Ultimately, a positive mindset not only boosts the quality of life during recovery but also shapes a hopeful, purpose-driven future filled with meaning and potential.

What is the Scientific Basis for the Role of Positive Affirmations?

If you are still wondering whether words are just words and positive affirmations are just more words, then we have something for you. The foundation for the role of positive affirmations on your mental health, and by extension, your sobriety, is rooted in science. Studies have shown that positive affirmations activate certain regions in the brain connected with reward, like the medial prefrontal cortex, posterior cingulate cortex, and ventral striatum. These regions reinforce a positive view of yourself and heighten feelings of satisfaction. 

Moreover, such regular boosts of self-control and confidence can reduce impulsive behaviours and promote adaptive behaviours by rewiring neural pathways (neuroplasticity), making a holistically positive view of yourself more automatic than a negative view of yourself - which commonly takes over when you use substances for a long time. 

How Can You Practically Apply Positive Affirmations in Recovery? 

Positive affirmations can become a powerful force in your recovery and create an internal environment that enables you to establish and maintain your recovery. During therapy, you and your therapist will collaborate to craft personalised positive affirmations that are relevant to your recovery needs and goals. For instance, if stress is a trigger for your substance use, then a positive affirmation like “I can handle stress” can reinforce your belief in yourself and allow you to overcome your challenges. 

As you integrate holistic practices in your life, which you will in your recovery, you can use meditation and mindfulness exercises for positive affirmations as well. When you focus on positive thoughts, it makes a difference at a subconscious level and wards off negativity from your mind and life.

Finally, you can also use positive affirmations even during your everyday activities - when you are journaling or even before sleep to reinforce positive thinking patterns. Practice positive affirmations that promote your self-confidence, emotion regulation, and general well-being. 

How do Positive Affirmations Support Sobriety?

Strategically using positive affirmations significantly enhances the chances of a successful recovery. For instance, when you use positive affirmations in the morning, they set the tone for the day ahead of you. When you employ them when you experience temptations or cravings, they keep these urges at bay. Before bedtime, positive affirmations encourage an optimistic outlook before you rest and rejuvenate for the next day. 

Simply speaking, recovery is challenging. It is not an easy journey. Setbacks arise, and if you let these setbacks get to you, relapse becomes a huge risk. Therefore, repeating positive affirmations to yourself relaxes you and fosters a resilient mindset, which is what you need during your sobriety. They strengthen your commitment to sobriety and push away the thoughts or emotions that can undo your journey toward sobriety thus far. 

Ten Positive Affirmations That Foster a Recovery Mindset

Here are ten positive affirmations that foster a recovery mindset and promote chances of long-lasting sobriety:

1. “I am stronger than these substances.”

2. “I choose to live a sober life.”

3. “I am in control of my decisions and future going forward.”

4. “I will not let my past mistakes hinder me.”

5. “I am proud of my achievements, no matter how small they are.”

6. “I believe in my strength and resilience.”

7. “I am committed to my recovery journey.”

8. “I am open to new, sober experiences.”

9. “I deserve health and joy.”

10. “I am capable, I am strong.”

While these are a few positive affirmations you can repeat over and over, during strategic times in the day; remember to personalize positive affirmations so that they blend in seamlessly into your recovery journey and forge a path that leads you to the life you want to embrace and live to the fullest.

What if Positive Affirmations Stop Working?

There may come a time when positive affirmations feel flat or repetitive. If this happens, switch things up a bit. For instance, if you tell yourself, “I am strong,” try saying, “I am stronger than I was yesterday.” You can even pair positive affirmations with positive practices like stretching to re-establish the same emotional connection you had with them before the fatigue seeped in. 

Final Reflections

Words have meaning, and meaning is powerful. When you employ this power of words in ways that are relevant to your sobriety, you challenge negative and self-defeating behaviours that can jeopardise all that you have gained thus far. As you learn and practice positive affirmations in therapy, do not leave what happens in therapy. Let these simple yet life-changing practices permeate your life in the outside world as you rebuild your life after you struggle with substance use. 

Author's Bio

Charley Allen, a licensed Marriage and Family Therapist with a Master's in Clinical Psychology from Antioch University, Los Angeles, specialises in mindfulness-based therapy. With extensive experience in psychotherapy and a background in the U.S. Army, he integrates mindfulness to support resilience, self-worth, and healing.