We’ve all been there—standing in front of the mirror, whispering something like “I’ve got this” or “I am enough,” hoping it’ll boost our confidence.
But is there any real power in these words? Or are affirmations just another mental health trend?
Surprisingly, science says they’re more than feel-good mantras. When used correctly, affirmations can reduce stress, improve performance, and help us become more resilient. Let’s unpack the science behind affirmations, explore why they work, and find out how they can be used meaningfully in our lives!
What Are Affirmations?
Affirmations are short, positive statements that reflect one’s values or strengths. Think of them as gentle reminders of what matters most—compassion, creativity, or perseverance. These aren’t just hollow words; they help us reframe our thoughts during moments of stress or doubt, pulling our attention toward core values.
This idea stems from Self-Affirmation Theory, introduced by psychologist Claude Steele in 1988. According to the theory, we’re all wired to protect our sense of self-worth. When life throws a curveball—whether it’s a tough exam, a difficult conversation, or a mental health challenge—affirming our personal values can help soften the emotional blow.
In fact, Cohen et al. (2006) demonstrated this in a study with African American middle school students. Those who wrote about their core values during stressful moments performed better academically, with the effects lasting for years. This simple exercise helped reduce the impact of stereotype threat—the added pressure people feel when they perceive a negative stereotype about their group—which can interfere with confidence and performance, giving students a broader, more empowering perspective on themselves.
How Do Affirmations Work?
Broadening Your Perspective
When we face a challenge, our minds tend to narrow their focus, making the problem feel all-consuming. The Affirmation as Perspective Model by Critcher and Dunning explains that affirmations help expand this tunnel vision.
Imagine a stressful work presentation. Without affirmations, you might obsess over every potential misstep. But when you remind yourself of your broader strengths—adaptability, creativity, etc.—you start to see the presentation as just one part of a much larger picture, even an exciting challenge.
In one experiment, Critcher and Dunning found that participants who practiced affirmations were more open to constructive feedback and better at recognizing their mistakes compared to those who didn’t. This broader perspective is a key reason affirmations can reduce stress and foster personal growth.
Stress Buffering
Affirmations don’t just affect your thoughts—they have real physiological effects, too. In a study by Sherman, Bunyan, Creswell, & Jaremka (2009), college students preparing for exams completed a values-affirmation exercise. Those who practiced affirmations showed significantly lower levels of epinephrine (a stress hormone linked to the fight-or-flight response) compared to a control group. Less epinephrine means calmer nerves and sharper focus during high-pressure situations.
Personal Growth and Cultural Context
Interestingly, affirmations don’t work the same way for everyone. Personal growth is deeply shaped by cultural context. Research by Heine et al. (1999) shows that in individualistic cultures like the U.S., personal affirmations—such as “I am capable”—can be highly effective. However, in collectivist cultures, affirmations that emphasize family or community are far more powerful. Saying “My family is a source of strength” or “I contribute to my community” may resonate much more deeply.
The beauty of affirmations lies in their flexibility—they can be adapted to fit one’s unique values and background.
The Real-World Benefits of Affirmations
Health
Affirmations have been shown to improve physical health behaviors. In a study by Ogedegbe et al. (2012), African American patients with high blood pressure who practiced affirmations increased their medication adherence from 36% to 42% over a year—a small change with potentially life-saving consequences.
Another study by Creswell et al. (2005) demonstrated that participants who affirmed their values before a stressful task had lower cortisol levels afterward, indicating reduced physiological stress and improved mental health care.
Education
In educational settings, affirmations help students build confidence and overcome obstacles. Like in the middle school study mentioned earlier, affirmations reduce stereotype threat and improve academic outcomes. Miyake et al. (2010) found that female college students in a physics course—a male-dominated field where women often experience performance anxiety—performed better on exams when they practiced affirmations.
Relationships
In social contexts, affirmations promote healthier interactions and deeper connections. Research by Stinson et al. (2011) revealed that relationally insecure individuals who practiced affirmations felt more confident and secure in their relationships. Weeks later, they even behaved more warmly and positively during social interactions, demonstrating lasting effects.
When Affirmations Don’t Work
Affirmations aren’t a magic fix. In some situations, they can backfire. If you’re feeling vulnerable, affirming something too grand—like “I’m a brilliant student” after failing an exam—can feel false and highlight what’s missing rather than what’s possible. This can lead to frustration or self-doubt instead of motivation.
For affirmations to help, they must stay honest and grounded in reality. They’re not about pretending things are perfect but about finding strength in what’s true and meaningful. They’re about reconnecting with one’s values and reminding oneself of the qualities they want to embody, or work towards. Vague or forced affirmations, like “I am successful,” rarely connect emotionally. Instead, focus on what genuinely resonates with you and reflects your values—this makes affirmations a tool for growth, not escape.
How to Use Affirmations Effectively
Affirmations are most powerful when they’re flexible and tailored to our evolving needs. Life is dynamic, and it’s best if our affirmations reflect that.
Here’s how to create affirmations that resonate:
- Be Authentic and Personal: Think about what truly matters to you. Instead of saying, “I am a success,” try something deeper, like “I am constantly learning and growing from every experience.” The more genuine your affirmation, the more likely it will stick.
- Focus on Core Values and Strengths: Frame affirmations around your values, such as courage, resilience, or connection. If your loved ones are your strength, affirm it: “I show up for the people I love, and they support me in return.”
- Stay Open and Adaptive: Life changes, and so should your affirmations. If one stops resonating, refine it. Keep it fresh and aligned with your current journey.
- Practice Daily: Consistency builds resilience. Use affirmations daily, even in small moments, to help ground yourself.
- Combine with Action: Affirmations work best with goal-directed actions. If you affirm your creativity, take time to explore creative projects or brainstorm new ideas.
Affirmations may be simple, but when used with intention and flexibility, they become powerful tools for growth and resilience. They remind us that we’re more than our mistakes, that our values anchor us even when life gets tough, and that every challenge is a chance to reconnect with what matters most.
Think of affirmations as a conversation with your future self—one who’s already braver, stronger, and more compassionate. We get to shape that future with every word we choose. Some days, affirmations will energize you like rocket fuel; other days, they’ll be a quiet nudge. Both are important.
So, start small, stay adaptable, and always talk to yourself like you would a dear friend. You’ll be amazed at what those words can do. And for those days that nothing works, and you need help, we’re always just a call away! call away
References
- Amen, D. G. (2021). Your brain is always listening: Tame the hidden dragons that control your happiness, habits, and hang-ups. Tyndale Momentum.
- Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65(1), 333–371. https://doi.org/10.1146/annurev-psych-010213-115137
- Sherman, D. K., & Cohen, G. L. (2006). The psychology of self-defense: Self-affirmation theory. In M. P. Zanna (Ed.), Advances in Experimental Social Psychology (Vol. 38, pp. 183–242). Academic Press.
- Critcher, C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threat. Personality and Social Psychology Bulletin, 41(1), 3–18. https://doi.org/10.1177/0146167214554956
- Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.
- Harris, P. R., & Napper, L. (2005). Self-affirmation and the biased processing of threatening health-risk information. Personality and Social Psychology Bulletin, 31(9), 1250–1263. https://doi.org/10.1177/0146167205274694
- Satterfield, J. M. (2020). Cognitive behavioral therapy for daily life. The Teaching Company.