Many of us have whispered hopeful words to ourselves in moments of doubt. Like, “I am enough,” “I can do this“, “I deserve to be loved.” But have you ever wondered whether these simple affirmations actually work? Are they more than just comforting words, or do they have real psychological power?
In this article, we will explain what affirmations are, the science behind them, when they help and when they do not. You will also learn how to use them in ways that are emotionally healing and mentally empowering.
What Are Affirmations?
Affirmations are positive empowering statements that people repeat to themselves to challenge negative thoughts, reinforce strengths, and shape healthier self-perceptions. Affirmations are usually short, precise, and framed in terms of current-tense truths or goals.
For example:
- “I deserve love and respect.”
- “My past does not define my future.”
- “I am capable of getting through what is next.”
Affirmations are not toxic positivity or wishful thinking; they are mental habits.
And like any habit, they have the ability to reshape the way we see ourselves and our lives if practiced with intent and purpose over time.
Do Affirmations Really Work? The Neuroscience Behind It
The answer is yes but when used appropriately. Research shows that affirmations stimulate specific regions of the brain that are associated with self-processing and reward.
According to the journal Social Cognitive and Affective Neuroscience, a functional MRI scan found that when people repeated positive affirmations, a part of the brain called the ventromedial prefrontal cortex became more active. This part of the brain is linked to positive thoughts about ourselves and decision making that protects our well-being.
At the same time, affirmations made another part of the brain, the anterior insula, less responsive to stress and anxiety (Source).
This means that positive affirmations do not only make us feel good, they actually
- Re-condition the brain to respond differently to threats and challenges
- Help the brain focus more on self-worth and less on stress
- Reduce stress
Evidence from Real-Life Settings
It was found in a 2023 large-scale meta-analysis of 144 experiment studies that short self-affirmation exercises improved education, mental health, and even conflict resolution between people. Even though the effects were modest to small, they were consistently positive, especially for those who are under high stress or self-doubt.
In the study conducted at the University of California, Berkeley, students who practiced daily affirmations for only 20 seconds showed reduced stress and greater self-compassion after three weeks.
Explore the full research on short daily affirmation practices.
When Affirmations Might Not Work
Affirmations are not magic cures. Positive repetition might sound hollow or even hurtful especially when you’ve got severe depression, trauma, or anxiety. In these cases, affirmation without emotional work can actually cause more harm than good, reinforcing feelings of inadequacy or isolation.
This is why affirmations must be realistic, emotionally true, and supported with action. For someone who is having a hard time comparing himself to others, for instance, affirming “I love myself unconditionally” will feel like a lie. A better place to begin may be: “I am learning to appreciate myself more each day.“
In our post, How to Stop Comparing Yourself to Others, Building Self-Worth, we discuss how starting with gentler affirmations can help rebuild broken self-esteem.
How to Use Affirmations Effectively
To make affirmations work, consider the following best practices:
1. Start With What You Believe (or Want to Believe)
If you are having trouble believing in yourself, saying things like, “I am the best” can feel like a lie, or even make you more anxious. Instead, affirm something that feels within reach, “I am learning to trust myself” or “I am allowed to grow at my own pace”.
The brain is wired to resist statements it perceives as false. Start with affirmations that feel emotionally possible in order to reduce resistance and create a safe space for gradual change. As you absorb small truths over time, you can then gradually work your way up to more powerful affirmations.
2. Pair Them with Meaningful Action
Talk is cheap. If you say something, follow it up with action.
When your behaviour reflects your affirmation, your mind begins to trust it. The more you act according to what you claim, the more it becomes part of who you are.
Example:
- Affirmation: “My voice matters.“
- Action: Speak up in a meeting or share a feeling with someone close.
3. Make It a Daily Habit
Affirmations are not a solution that works immediately; they are an every-day mental habit. Create a simple, repeatable practice:
- Repeat them silently before a presentation or in times of anxiety.
- Repeat it daily in front of the mirror each morning.
- Write them in your journal before bed.
Like brushing your teeth, affirmations work best with daily consistency. Repetition helps rewire your thought patterns, especially when paired with calm, intentional moments.
Tip:
Put a few sticky notes with gentle affirmations on your mirror, phone case, or desk as daily reminders.
4. Use Specific Language
Vague affirmations like “I am successful” may lack emotional impact. Instead, be clear and more precise:
- “I am learning to be more patient with myself.”
- “I am getting better at setting boundaries with my family.”
- “I am learning to speak confidently at work.”
5. Speak Kindly, Not Forcefully
Your affirmation should feel like a loving reminder, not a command. Do not put too much pressure on yourself with pressure-filled tones like, “I must believe this” or “I have to feel positive.” Instead, speak softly to yourself, like you are comforting a friend.
If an affirmation feels like a demand, it can backfire by triggering shame or self-judgment. Being nice to yourself keeps you in emotional safety, making affirmations an act of restoration, not performance.
Try Saying; “I am learning to trust myself, even when I do not know.”
Instead of: “I am confident and nothing can stop me.”
For other tools for behaviour change, see our related guide: How to Overcome Fear of Failure and Embrace Growth, where affirmations are shown to work alongside self-reflection and gentle exposure to growth moments.
When to Use Affirmations in Your Life
You can practice affirmations whenever you face:
- Low self-worth
- Anxiety before making important decisions
- Negative self-talk after a mistake
- Emotional exhaustion or burnout
- The need to set boundaries
Real Stories. Real Change.
Jasmine, 28, struggled with perfectionism and body image concerns. Affirmations like “My value is not tied to productivity” felt like lies at first. But eventually, they became relaxed, then freeing. With therapy and affirmations, she reached the point where she would catch herself, breathe, and talk back to herself gently.
Affirmations did not take away her struggles, yet they transformed the way she was with herself. That is the power they have.
Final Thoughts: Are Affirmations Actually Effective?
Affirmations work when done with intention, reality, and emotional sincerity. They are able to rewire the brain, reduce emotional suffering, and strengthen self-worth. However, they are not a pill for a quick fix. Think of them as mental vitamins, not medication.
Used consistently and gently, affirmations can become one of your most powerful tools for healing, resilience, and growth.
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