recovery affirmations

Negative Beliefs vs. Positive Affirmations About Mental Illness

NEGATIVE BELIEFS

People with mental illness are:

  • addicts
  • crazy
  • broke
  • irresponsible
  • loners
  • promiscuous
  • doomed
  • unhappy

POSITIVE AFFIRMATIONS

People with mental illness can be:

  • sober
  • sane
  • solvent
  • responsible
  • social
  • faithful
  • recovered
  • happy

Adapted from Julia Cameron’s The Artist’s Way

Positive Affirmations
  • I am good enough.
  • I am worthy of love and encouragement.
  • I am worthy of extra sensitivity.
  • I am learning love and accept myself unconditionally.
  • I have many choices or options.
  • I accept that mistakes are how I learn and grow.
  • I let go of shaming myself for things beyond my control.
  • I take baby steps toward recovery.
  • Every second that passes is an opportunity to start again.
  • The present moment is a gift and I accept it now.
  • Happiness will find me.
  • I can choose happiness whenever I want or need.
  • I fully accept who I am, where I am.
  • I am precious.
  • My goal is progress, not perfection.
  • I am always one step away from mindfully enjoying the present.
  • I will no longer betray myself.
  • I can unburden myself with safe and compassionate people.
  • I release the need to control the future and instead focus on doing the next right thing.
  • I am loveable and worthwhile even when others don't approve of me.
  • I compassionately accept that I am a work in progress.
  • I have compassion for myself especially when struggling with perfectionism.
  • I do enough.
  • I am valuable for who I am.
  • There are many ways in which I can take are of myself.
  • I take baby steps towards focusing more on the positives in my life.
  • I am grateful.
  • My safety and stability comes from being grounded in my Self.
  • Even if I am abandoned, I will never again abandon myself.
  • I take responsibility for myself and allow others to take responsibility for themselves.
  • I am beautiful.
  • I recognize my suffering.
  • My thoughts and feelings are valid.

Notes to self:

1. Feeling full is not bad.

2. I deserve to enjoy and be nourished by the delicious holiday food.

3. Take deep breaths, I am not ED.

4. I am not my weight. I am so much more than my appearance.

5. I will not feel guilty for eating.

6. It’s okay to eat too much sometimes. I am not “bad” for eating.

7. I can take this one day at a time.

8. I don’t need to act a certain way in order to be entitled to support.

9. All food is good food.

10. I can do this.

Here’s your friendly reminder that you should never feel pressured to lose weight for any “special occasions”:

  • you don’t need to lose weight before going back to school
  • you don’t need to lose weight for your graduation
  • you don’t need to lose weight to meet someone you haven’t seen in a while
  • you don’t need to lose weight for summer
  • you don’t need to lose weight before that family celebration
  • you don’t need to lose weight for your wedding
  • you don’t need to lose weight to go out with friends
  • you don’t need to lose weight for that job interview

I could go on, but I guess you got my point. Besides, you should never feel pressured to lose weight, you are wonderful the way you are.

Positive Affirmations

“Today I am glad to be ME!

Positive or negative… the choice is mine!

My actions today will build good memories for tomorrow.

It is often easier to know what to do than to do it. Today I will do those things that strengthen my recovery.

I cannot see the outcome of the journey, but I can take the next step

I have the will, strength and desire to continue working on recovery.”

(something-fishy.org)

Some Recovery Affirmations
  • You are enough.
  • You don’t have to justify what you do (or don’t do) to anyone.
  • You have the right to say no and have your answer respected.
  • It’s okay to cut toxic people from your life, whoever they are.
  • You don’t have to do anything you don’t want to. 
  • Self-care is a must and you don’t have to justify what you do to self-care, and how long you do that. If you want to spend 10 hours cuddling stuffed animals, watching movies and not doing your homework, go ahead. If you want to sleep for 12 hours, that’s great (sleep has really helped me). If you want to watch YouTube videos all day, that’s fine too. 
  • It’s alright to take time off from school or not work to devote time to recovery.
  • Take all the time you need.
  • It’s okay to relapse, it doesn’t mean you’ve failed.
  • Your mental and physical health is the most important thing and you are not selfish or lazy for putting your recovery first.
  • It’s okay to ask for help, 
  • Seeking medical attention and/or therapy does not mean you’re weak or crazy. 
  • If others don’t understand and insult you for your recovery, that’s their problem, they are narrow-minded and ignorant and only you can know how you feel and what you’re going through. They know nothing about that. 
  • There is no age limit for having a mental illness, to start recovery or to finish recovery. 
  • It’s okay to miss classes or to cancel plans if you feel bad or are sick.
  • It’s okay to have to take medication. If it doesn’t help (i’m talking especially about antidepressants), you can go back to your doctor and ask to be prescribed something else.
  • What others may have said to you is a reflection of their limitations, and has nothing to do with you. 
  • There is not set time for anything, and if you haven’t done something most others have already done, it’s not a failure on your part. Every one’s path is different and not everyone has to do something by a certain age. So if you’re 20 and haven’t been in a relationship, that’s fine, you’re not unlovable, you just haven’t found the right person yet. If you’re 25 and haven’t had a job or gone to college, that’s alright too, it does’t mean you’re not worthy.
  • You don’t have to justify yourself for anything you have or haven’t done.
  • It’s okay to vent or rant to people who care, to your therapist, on your blog, etc.
  • It’s okay to cry, it helps to release the stress and tension. 
  • You are not your income, you are not your relationship status, your are not your grades. you are not your weight, you are not the number of diplomas you have or don’t have, and you are not your mental illness.