THE POWER OF NARRATIVE: DO AFFIRMATIONS REALLY WORK?

Narratives are powerful – they shape our worlds, our histories and our life stories. What is it about the power of language that can create such change and influence? Why are we drawn to ancient stories, horoscopes and affirmations to help to guide us on our life paths? Houghton Mackay’s Emily-Rose explores this idea a little further…

Throughout the ages, we have been telling stories. From early man to the present day, we have gathered and shared ghost stories around campfires, heard tales of our ancestors and learned about the world around us. Narrative is nothing new, it is something inherent within our bones. What exactly is it about storytelling that draws us in? Why do we feel compelled to share secrets, knowledge and stories across the ages?

Perhaps there is the need to feel comfort in the face of the unknown – stories help us to understand the mysteries of the universe and provide some answers or interpretations of those deep questions we spend our lives trying to answer. For example, there are many stories in religions across the globe that help to connect us with our sense of morality, justice, hope as well as providing ideas about the origin of the universe.

Even if not backed scientifically, there is a comfort in feeling supported by others who have gone before us, and passing on tales told by our ancestors. Affirmations are a specific form of narrative with a goal to feeling better and centred around our core values. These are often in the form of short statements used to uplift and inspire, perhaps during difficult times. For example, ‘I trust my ability to make decisions’ or ‘I have inherent worth regardless of others’ perceptions.’

In fact, a study by the American Psychological Association found that self-affirmations had positive effects on the participants’ wellbeing, self-perception and sense of self worth. They also were shown to reduce anxiety and negative moods. The author of the study, Minhong Wang, stated: ‘The exercises work by reminding people of their inner strengths and acting as a buffer against external threats and worries’. 

There is some discussion around bringing these exercises into schools and universities to assist with students’ wellbeing and progress. Alongside counselling programmes and wellbeing hubs, these exercises could be a low-cost way to improving students’ lives at a pivotal time in their lives and early on in their careers.

It is often said that regular gratitude practice may also lift our mood and help us to feel more positive and present in our lives. A gratitude practice may look as simple as writing three things you are grateful for at the beginning of each day, or it may involve longer-form writing and journalling about everything you appreciate and love in life. Several studies have shown the positive health effects of a regular gratitude practice and suggest it may even help to lengthen our lifespan. Partly, this is down to our brain’s ability to re-wire itself, known as neuroplasticity. This concept highlights that our brains are constantly forming new neural pathways, and by inference, the more we feed our brain positive information and narratives, the more positive neural pathways we are able to create.

This idea of changing our brain chemistry through the power of narrative is highlighted in Aaron T. Beck’s ‘cognitive triad’ developed in 1967 to help to explain some of the cognitive processes happening in depression. This triad suggests that depression begins with a negative view of the self for example: ‘I am worthless’, this then ripples out into the world: ‘the world is a hostile place’, and the future: ‘things will always be this way.’ The idea is that once these cognitive states are identified, they can be reframed more positively, perhaps using CBT (cognitive behavioural therapy) which works with setting goals for self-improvement and adapting unhelpful thought patterns.

From story-telling and myths, to affirmations, gratitude practices and therapy, we can see the importance and power of narrative in our lives. Not only can we use narrative positively, it can also be used to harm and manipulate – have you ever felt compelled to purchase something based on an enticing advert, only to realise it was completely useless afterwards? This shows us the power of language, of stories, of words. Seeing beyond our current view of self and realising that we can change the entire course of our lives is rather promising. Stories help us to see the bigger picture, to see beyond our current realities and envisage a bright and fruitful future. The beauty is that this is possible for everyone.

Ultimately, we cannot live without narratives – whether that’s in friendship groups, in the workplace, through the media, and via our own internal narrative – we are always in communication. Narrative shapes our world, it builds our life and paves the way for our futures. This is how we step outside of ourselves and interact with others and the world around us. So why not try it today? List three things which you are grateful for, and see how the rest of your day pans out. Perhaps take some time to reflect at the end of your day – do you feel happier, more positive, more resilient? You may just be experiencing the power of changing our narratives on our thoughts, behaviours and actions. Let us know in the comments if it made a difference and let’s start the discussion!