Acne x Positive Affirmations

When we experience a new breakout it is so easy to allow our intrusive automatic negative thoughts, A.N.T's, to take control. That can sound a little something like: "My skin is so ugly!", "I don't feel attractive", "I am worthless", or "I am unloveable looking like this". Each person's mean A.N.T's will all sound a little different, but the bottom line is they aren't worth carrying with us.

I wanted to use today's post to talk about how we can identify the way we speak about our breakouts and how we can challenge those negative thoughts that don't serve us in a positive way. Through my education and professional experience I connect mostly with the Cognitive Behavioral Theory which is an evidence-based approach that suggests our thoughts control how we feel about ourselves and the world around us. However, sometimes our thoughts can happen so quickly that we fail to notice them, or correct them, which can have a negative impact on our mood and the way we function. In my last post "Acne x Mental Health" I briefly discussed how cognitive behavioral therapy (CBT) can be used to treat the emotional distress associated with acne. Here I would like to dive a little deeper into what one CBT exercise can look like for acne.

This exercise is going to focus on the power of language and the way we communicate with ourselves to avoid causing anxiety and distress. We will briefly look at it in its 2 simplest steps: 1) Identify the intrusive automatic negative thought (A.N.T), 2) Challenge the thought with a more realistic or positive/neutral thought.

1. Identify the intrusive A.N.T.

"No one will ever love me with this acne"

"People will think I have poor hygiene"

"I am ugly"

"My skin is never going to get better"

2. Challenge the intrusive thought

"Even with this breakout, I am still loved by many"

"My family/friends/significant other have loved me through my past breakouts"

"I know that I am doing my best to minimize my breakouts and that there are many more

reasons to breakouts than just hygiene."

"Beauty is not defined by one breakout"

"My skin has had it's up's and down's. Right now my skin is just not at it's best, but that

doesn't mean it can't or won't get better"

It is likely that you will realize that the second set of thoughts are more warm, empathetic, positive, and realistic. However, it isn't always easy to believe the second set of statements until we really start to look back at all the times we were actually accepted, worthy, and loved even through a breakout. This exercise sounds simple, but it really takes some time to get use to sitting with your thoughts and assessing how you are communicating with yourself.

Cognitive distortions are all too common in everyone and lead to feelings of negativity, self-doubt, and lower self-esteem. It takes a lot of personal work to conquer them, especially if one has faced bullying or negative comments from others. But it is possible and just remember you are worthy and loveable despite any blemishes or breakouts.

Just remember that for some people who experience acne this can be a very sensitive journey for them. Offering empathy, warmth, and your best listening skills is what they need most sometimes.

Hope you were able to connect with and take something away from this! See below for other articles and resources!

Other Articles/Resources:

1. The Science of How Your Feelings Affect Your Face

2. Therapist Aid Tool: Automatic Thoughts