written by Rebecca-Sophia Strong
Photo by mali maeder
Life’s challenges often lead to stress and self-doubt, but there’s a powerful tool you can use to counter these feelings: shifting your inner narrative. This simple hack can help reframe your mindset, build resilience, and empower you to take on life’s challenges with confidence.
The Power of Your Inner Narrative
Your internal dialogue shapes your mental and emotional health. It’s an ongoing conversation you have with yourself, often unnoticed but highly influential. Research shows that up to 80% of our self-talk is negative, a phenomenon rooted in the brain’s “negativity bias.” While this instinct once helped early humans avoid danger, it now fuels self-criticism and anxiety.
Negative self-talk reinforces unhelpful neural pathways, leading to feelings of inadequacy, low self-esteem, or even mental health struggles like depression. However, just as the brain can build negative patterns, it can also be rewired to create positive ones.
How to Rewire Negative Patterns
Rewriting your inner dialogue requires intentional practice. By introducing affirmations—positive, empowering statements—you can counter negative self-talk and create healthier neural pathways. One of the most effective affirmations is: You are a badass.
When you use affirmations, the wording matters. Addressing yourself in the second person—“[Your Name], you are a badass”—activates a part of your brain that processes the statement as encouragement from someone else. This external perspective makes the message more impactful and easier to internalize.
Practicing the "Badass" Affirmation
Stand in front of a mirror. Seeing yourself as you say the affirmation strengthens the connection between your words and your self-image.
Use your full name. Say it with confidence, for example, “Rebecca-Sophia, you are a badass.”
Add movement. Pair the affirmation with a physical gesture like a fist pump or high-five to anchor the message in your body.
Repeat it three times. Repetition helps form new neural pathways, making positivity your brain’s default response over time.
Customize it. If you’re navigating a specific challenge, tailor the affirmation. For example: “Rebecca-Sophia, you are a badass who can overcome any obstacle.”
This practice is especially beneficial when you’re feeling anxious or overwhelmed. The act of affirming your strength disrupts negative thought loops and replaces them with empowering ones.
Why This Works
The science behind affirmations is rooted in cognitive restructuring—the process of changing thought patterns to improve emotional well-being. When you affirm your worth and capability, you’re actively reshaping your internal narrative.
EMDR Therapy (Eye Movement Desensitization and Reprocessing) can complement this practice. EMDR Therapy helps reprocess past experiences that contribute to negative self-perceptions, while affirmations provide a forward-focused tool to reinforce positive self-talk.
Additionally, affirmations create a buffer against stress. When you’re faced with a challenge, repeating affirmations like “You are a badass” reminds your brain of your strength and helps you approach the situation with confidence.
Making Affirmations a Habit
Like any skill, using affirmations effectively requires consistency. Incorporate this practice into your daily routine, perhaps as part of your morning ritual or during moments of stress. Over time, you’ll notice a shift in your default mindset, from self-doubt to self-assurance.
Pairing affirmations with therapy—whether traditional talk therapy or EMDR Therapy—can enhance their effectiveness. Therapy addresses deeper issues, while affirmations serve as a daily reminder of your resilience and capability.
Claim Your Power
You are more resilient and capable than you give yourself credit for. By using affirmations like “You are a badass,” you can disrupt negative thinking, rewire your brain, and build a more confident, empowered self.
Start today: stand in front of the mirror, say your name, and declare your strength. Embrace the powerful message that you are a badass, and let that belief carry you through life’s challenges. You’ve got this!
If you want to learn more about EMDR Therapy, click here.