Fraud Blocker
Book Appointment
Instagram Linkedin Facebook
en_CA EN
en_CA EN fr_CA FR
Book Appointment
Instagram Linkedin
en_CA EN
en_CA EN fr_CA FR
Instagram Linkedin Facebook
en_CA EN
en_CA EN fr_CA FR
Book online
613-614-4236

Creating An Affirmation Journal

What are affirmations? Affirmations are found when we ask ourselves, "What can I give myself credit for?" Some people have heard about gratitude journals and there is no doubt that keeping a gratitude journal is a powerful practice. Reflecting on what we appreciate in our lives makes us feel better! However, reflecting on what we appreciate about ourselves and our efforts makes us more confident and self-compassionate.

It is so important that we give ourselves credit for our efforts and not just outcomes, even when life is not going as we hoped.

Sometimes in therapy we encourage clients to keep a journal and list three affirmations a day. They can give themselves credit for holding the door open for someone at the coffee shop, for great parenting, or for a project done well at work. They could focus on self-care and give themselves credit for asserting themselves in some way, for example by NOT cleaning the house and relaxing instead, for taking the time to meditate, or for going for a walk to enjoy the fresh air. When people are stumped and cannot come up with an affirmation, their therapist might start with affirming that they showed up to therapy!

There is always something we can give ourselves credit for. By nature, we are like velcro for negative thoughts and it is so important to train our brain to turn towards more balanced thinking. Consider this permission to get yourself a nice journal and get started! Just like any practice, this skill will grow with time. You can use a point-form style to keep it simple, and remember to be self-compassionate if you miss a few days! You are likely to see your mood shift and your thoughts become more balanced as you develop a habit of affirmation journaling.

Start today – what can you pat yourself on the back for? (Reading this article can be your #1 today!)

Share this:

More Posts

OCD therapy Ottawa Psychologist

OCD Therapy Ottawa: How to Build Resilience Beyond Obsessive Thoughts

Looking for OCD therapy Ottawa residents can trust? True resilience isn’t about eliminating uncertainty—it’s about building your capacity to be okay with not knowing. In my Ottawa OCD therapy practice, I’ve seen government workers, university students, and parents transform their relationship with obsessive thoughts through evidence-based treatment. The compulsions that feel like solutions often become the problem, but with the right support, freedom from OCD is absolutely possible.

body image therapist Ottawa eating disorders

Body Image Therapist Ottawa: 7 Ways to Navigate This Triggering Season

Summer intensifies body image concerns for many people. If you’re feeling more body-critical as warm weather approaches, you’re not alone. Our Ottawa body image therapists share 7 evidence-based strategies to help you navigate seasonal triggers with compassion and build lasting resilience.

perimenopause counselling Ottawa resiliency clinic

The Psychology of Perimenopause: How Dysregulation Can Lead to Better Boundaries and Self-Care

Perimenopause is your body’s way of saying it’s time to live differently—and perimenopause therapy in Ottawa can help you listen. When women ask “why am I so angry during perimenopause,” they’re often discovering that their irritability isn’t a character flaw—it’s their nervous system demanding better boundaries. At Resiliency Clinic, we specialize in helping overwhelmed working women transform perimenopause anxiety into psychological flexibility and authentic self-advocacy.

Common struggles for couples struggling with infertility ottawa

Navigating Infertility: Common Struggles Couples Face

Registered Therapist Kaylee Leduc shares how therapy can provide essential support for individuals and couples navigating the complex emotional landscape of infertility. Drawing from her specialized experience in reproductive mental health, Kaylee explores the often-overlooked grief, identity challenges, and relationship impacts that accompany fertility struggles. She offers insight into how therapeutic support can help manage the anxiety, social isolation, and overwhelming emotions that arise when conception doesn’t happen as planned. Whether you’re newly facing fertility challenges or seeking better ways to cope with an ongoing journey, this is a compassionate and validating read for anyone experiencing the heartbreak and hope of infertility.