Positive Affirmations for People With Psoriasis

Living with psoriasis is about not only managing physical symptoms but also navigating the emotional and mental challenges that come with having a skin condition others can see. “In our culture, we still have this emphasis on a ‘standard of beauty’ that is completely arbitrary,” says Meghan Wilde, PsyD, a licensed clinical psychologist at Shift Healing in Wheat Ridge, Colorado. “If our skin looks different, or we just look different in general, that can trigger a lot of self-esteem challenges that are connected to our self-worth.”

Add to that the constant vigilance it takes to manage flares, along with the stigma of having a chronic condition, and it’s no wonder you feel mentally drained. You’re not the only one, it turns out. A review looking at the connection between psoriasis and psychological health found that people with psoriasis were 50 percent more likely to be depressed and 20 to 50 percent more likely to experience anxiety than people who don’t have psoriasis.

All that emotional turmoil raises stress levels and may actually be connected to more flares. People with psoriasis are especially reactive to stress, according to a review published in Molecules. That causes the immune system to go into overdrive and increases inflammation, which exacerbates psoriasis.

Affirmations — positive words or phrases you repeat to yourself, such as “My body is beautiful” or “I’m going to be all right” — can help you break this vicious cycle.

How Positive Affirmations Can Improve Your Well-Being

Positive affirmations are a powerful tool to help boost your mental health. And while this may sound too good to be true, the benefits are grounded in neuroscience. A study published in Psychological Medicine found that people with psoriasis who used positive self-talk noticed a significant improvement in their anxiety, depressive symptoms, and overall well-being.

Positive statements can counteract your body’s fight-or-flight response when you’re feeling overwhelmed or anxious and help build new neural pathways, Dr. Wilde explains. It’s like reprogramming your brain, according to a blog published in Psychology Today. The goal is to disrupt negative thought patterns and create balance, Wilde says.

Getting Started With Positive Affirmations

If all that self-boosting feels too difficult, Wilde recommends starting with more neutral statements. So, if you find yourself constantly thinking it’s never going to get better, for example, counterbalance that negative thought by saying something more impartial, such as, “It feels like that now, and I’m allowed to feel that way. But there’s new research in this arena, and things can change.”

Wilde recommends saying affirmations out loud. But if that feels uncomfortable, start by writing them down or listening to audio recordings.

Like retraining any other part of your body to perform differently, repetition is key. Start small: Repeat a phrase, word, or mantra for one minute every morning or evening. Gradually work your way up to a few minutes each day or a few brief practice sessions throughout the day. Just go easy on yourself, and do what feels comfortable to you.

To help keep yourself accountable, set reminders on your phone or leave sticky notes around the house. “It’s going to feel weird. It may feel strange or silly, but stick with it. The more consistent we can be, the better, but this is not about being perfect,” says Wilde.

Top Positive Affirmations to Try

When you have a chronic condition such as psoriasis, managing it can become a full-time job, and other parts of your identity may take a back seat, Wilde says. Using affirmations like the ones she suggests below can help strengthen your sense of self beyond your psoriasis.

• I am enough.
• I am healing.
• I am not alone in this.
• My psoriasis does not define me.
• I love and support myself.
• I am worthy and deserving of good things.
• My life has value, even on the hardest days.
• I choose to feel good about myself.
• My body is strong and capable.
• I am grateful for all that my body does for me.
• I believe in my body’s power to regenerate and heal.
• Today, I will tune in to what my body really needs and respond accordingly.
• I will allow myself enough opportunities to rest.
• I will get through this situation and come out healthier and happier.
• I release the thoughts and habits that no longer serve me.
• I am creative, strategic, and resilient — all qualities needed to manage a chronic illness.
• I will be gentle and kind to myself in the process of understanding my psoriasis and doing what I need to take care of my body.
• My psoriasis lives with me, but it is not who I am. I will successfully separate my obstacles from how I define myself.

To get the most out of your practice, pick the affirmations that feel most authentic to you. If a phrase or statement doesn’t ring true, you’ll be less inclined to use it.

Understanding the Limits of Positive Affirmations

Affirmations are just one tool in your mental health toolbox. Wilde recommends using them alongside other practices recommended by your doctor, such as:

• Therapy
• Support groups
• Medications
• Other mindfulness techniques, such as meditation

“The reality is that positive affirmations are not going to magically fix your problems,” Wilde says. And if you rely too heavily on affirmations, they can even lead to complacency or a denial of reality. You may even begin to drift into toxic positivity, or unrelenting pressure to stay upbeat and optimistic, often at a detriment to your mental health, Wilde warns.

Affirmations need to be more realistic. “Positive affirmations cultivate resilience to deal with life challenges when our symptoms sometimes are unpredictable,” Wilde says. “We’re not pretending that things don’t exist. We’re not pretending that life isn’t hard. We’re validating all of that.”

At the end of the day, positive affirmations are about breaking the negative self-talk that can come with a chronic condition that’s so visible. With practice, replacing these negative thoughts can boost your self-confidence and resilience — and may even reduce psoriasis flares and symptoms.