They can be just as powerful, so it's something to be mindful of. How many times have you used an "I am" statement to be mean about yourself, or to put yourself down? Often it is at times of frustration or upset which are normal emotions, but if you keep affirming negative beliefs you are at risk of causing stagnancy.
Using "I am" statements in a negative way can also contribute to negative self-perception and limit personal growth. However, you can change this pattern by practicing self-awareness and adopting positive self-talk.
First, notice negative self-talk by paying attention to the unhelpful statements you make about yourself using "I am." Awareness is the first step towards change. Then challenge those negative beliefs by questioning the validity of the statements. Ask yourself if there is evidence to support those beliefs, or if they are simply self-imposed limitations. Often negative self-perceptions are unfounded and based on assumptions. Even if you conclude that you do believe them to be true, you are human and are allowed to have things you need to improve on.
Once you have done that, replace negative statements with more positive ones. So instead of saying, "I am not good enough," reframe it as "I am capable and constantly improving." Focus on your strengths and affirm your positive qualities. You could also say "something I currently struggle with," or "something I am working on / wanting to improve is..." so that when you're discussing it with others you aren't putting yourself down, you're just acknowledging your current limitations.
The best way to use "I am" statements is to affirm positive qualities in a constructive way, by focusing on your positive attributes. For example say, "I am determined and resilient" or "I am deserving of success." Perhaps if you catch yourself saying something negative about yourself, you could follow it with three positive affirmations.
if you struggle to say nice things about yourself at first, you could cultivate a grateful mindset by acknowledging and appreciating the good things in your life. This helps shift your focus from negative self-perception to positive aspects, and it isn't personal so you may believe it more.
Changing negative self-talk takes time and effort, so be patient with yourself and embrace the process of developing a more positive and empowering mindset.