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Discover how to write positive affirmations that inspire confidence and growth. This guide explores the benefits of affirmations, how to craft effective ones, and provides powerful examples. While research on self-affirmation isn't conclusive, most studies support its positive impact on mindset and motivation.
Introduction
Positive affirmations are normally discussed in the context of manifestation, but do they have any real potential for mental wellness benefits? We looked into the research to try and find information about the effect of affirmations on emotional wellbeing. Additionally, we researched various theories that could explain the effects observed in the research. Finally, we create a guide on how to write positive affirmations for yourself and compiled a list of +30 common affirmations for inspiration.
Contents
What are Positive Affirmations
Positive affirmations, commonly referred to as self-affirmation in published research, are positive thoughts or statements that can be said/listened to with the intention of improving emotional states and perception of oneself. These affirmations can be written, read, listened to, or spoken aloud. Each method falls under the same umbrella of positive affirmations as the intention is usually to use the repetition of the phrase to increase confidence or perceived capability in a task.
Self-Affirmations Research
The first study within the relevant time-frame considered, was from 2015 on the effects of self-affirmation on alcohol consumption in college students. The goal was to use self-affirmations to reaffirm intentions to stop or reduce consumption. However, there was no significant correlation to be drawn from the study and it ended inconclusively.
A 2016 study looked at the potential for work-related self-affirmation intention to improve emotional states for workers in stressful positions. The study had elementary school teachers split into a control and a self-affirming group, then recorded the emotional well-being at regular intervals. The self-affirming group "reported an immediate reduction in state anxiety" that seemed to prevail beyond the scope of the study.
A 2021 study had the largest participating group which consisted of (N=175) adults with psoriasis, split into three groups. The first was a self-affirming group, the second was a non-affirming group, and the last was a control. In each of the follow-up meetings, the self-affirming group had "exerted significantly more improvement in the course of well-being, depressive symptoms, and anxiety" than the other two groups. This finding lead to the conclusion that affirmations, "show(s) promising results as a relevant public mental health strategy for enhancing well-being and reducing psychological distress".
A 2023 study performed in Turkey looked at patients recovering from open-heart surgery and the effectiveness of affirmations to relieve anxiety and discomfort. The findings showed a that the patients who listened to affirmations "had less pain, dyspnoea, palpitations, fatigue, and nausea than the control group". This study shows potential benefits that go beyond emotional stability and into patient recovery from invasive procedures.
It is clear that additional, larger studies need to be done in order to make conclusive assertions about the benefits and efficacy of self-affirmations. However, there seems to be enough research to conclude that affirmations can have an observable and statistically significant effect on mental wellbeing.
How Affirmations Work (Theoretically)
As stated in the title, there has not been enough research into the topic to assign the observed benefits discussed above to any system. However, based on some of our previous research, it may be possible that affirmations work more readily on hypnotizable individuals. Finally, there are some biological functions that are widely accepted and could have a hand in the observed results.
The Placebo Effect
The Placebo Effect is an observable phenomenon where a patient can experience benefits after believing they have received treatment when the "treatment" was fake. While it has little to no potential for actual healing or cellular repair, it can have a dramatic effect on symptoms modulated or controlled by the brain such as: stress, anxiety, pain, insomnia, nausea, and fatigue. The neurological source of placebo's efficacy is unknown, but it provides the foundation to theories that perception can be consciously shifted with the right intent and belief.
Neural Plasticity
Neural plasticity is a term that describes the brain's ability to change its physiological shape through repetition of sequential neuron firing. In simpler terms, thoughts or actions that are performed repeatedly become easier as the neural pathway becomes more stronger and sensitive to stimulus. This is the biological backing to the adage, "practice makes perfect". It is important to note that neural plasticity is a neutral force perpetuated by repetition. This means that negative thoughts, practices, and habits can also become reinforced by this biological mechanism.
Self-affirmations could potentially take advantage of these neural circuits as the positive expressions, beliefs, and desires are repeated daily. The theory is that they rewire your mind to have a more stable, positive self-perception. Again, drawing on an old adage, affirmations could use neural plasticity to help you "fake it til you make it"; your belief in and repetition of self-affirmations can create tangible changes in your daily perception and overall wellbeing.
The Observer Theory
Finally, there is a more philosophical hypothesis that goes by several different names. For the context of this article, it will be referred to as "The Observer Theory". This theory posits the idea that our sense of self, the scientific equivalent of theology's 'soul', is separate and independent from our thoughts. That when this sense of self isn't making conscious decisions, it is merely observing the thoughts and patterns created by neural circuits in the biological mind.
In this theory, self-affirmations help the self to establish more direct control over the brain's thoughts and patterns. This shift prevents the spontaneous, negative thoughts from having an excised impact on the self's mental wellness and stability. While this theory is largely philosophical, it has recently gained attention from potential connections to physics and quantum entanglement.
For the sake of this article we are going to move forward under the assumption that affirmations are a viable tool for changing your self-perceptions and strengthening your mental wellbeing.
How to Write Your Affirmations
Self-affirmations may not be the answer to all of your problems, but it is a tool that can help you to reframe the way your mind looks at problems and yourself so that you can make the changes you want for yourself. Before deciding on an affirmation, it is best to set a goal or intention. Having a goal will help you narrow down the infinite possibilities and find an affirmation that will be most beneficial for you.
While there is no published research testing the efficacy of different methods of self-affirmations, a review of varied anecdotal experiences highlight two critical factors that may increase affirmation's potential to create real change in your perceptions and behavior.
Going beyond the obvious, that the affirmation should be attainable, self-affirmations that are highly believable seem to inspire a faster and more dramatic change. This idea is further supported by motivational and goal-setting research.
For example, a shy individual making an assertion like, "I am very extroverted" may not have as significant of an effect as "I am confident". The first is specific and a stretch, while the other is simple and aspirational.
The other critical insight is to keep it simple. The potential effect is diluted as you increase the number of different affirmations you follow at the same time. This should make intuitive sense given everything we've talked about already.
It is easier to observe a difference in one area, that you believe you can change, and are repetitively working on than trying to shift your entire worldview using only affirmations.
Find Your Example
We have created various lists of sample affirmations for different groups. However, these should not be considered mutually exclusive. Self-affirmations are highly personal and should be tailored towards your specific goals.
Positive Affirmations for Women
I am strong
I can be understanding
I will be myself
Positive Affirmations for Men
I am confident
I can be compassionate
I will be vulnerable
Positive Affirmations for Teens
I am loved
It's good to fail
I will be kind
Positive Affirmations for Kids
I can dream
I can be anything
I have the power of imagination
Positive Affirmations for Work
I have the power to make a difference
I will find success
I can be a leader
Positive Affirmations for School
I am here to learn
I can grow into my potential
I will listen with an open mind
Positive Affirmations for Healing
I will be made whole
My body is sacred
I can control my ability to grow
Positive Affirmations for Success
I will achieve great things
My vision is my future
I am will enjoy the journey
Conclusion
While there is not enough research to make assertions about the benefits of affirmations, there appears to be a positive correlation in the reviewed literature. These are many different reasons affirmation might work, but they consistently reduce stress, anxiety and help to reinforce a shift in mindset. Self-affirmation is an easy habit that could have measurable effects on you happiness and ability to achieve your goals.
Research and anecdotal evidence suggests that affirmations are a good way to bolster the benefits/effect of other forms of intervention. Take some time to set an intention of growth for yourself and then find/create a short, self-affirmation that supports that future vision and try it out for yourself!
Read more tips and research on health and wellness with The Vitallist.
Sources
Cascio CN, O'Donnell MB, Tinney FJ, Lieberman MD, Taylor SE, Strecher VJ, Falk EB. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016 Apr;11(4):621-9. doi: 10.1093/scan/nsv136. Epub 2015 Nov 5. PMID: 26541373; PMCID: PMC4814782.
Łakuta P. Brief self-affirmation intervention for adults with psoriasis for reducing anxiety and depression and boosting well-being: Evidence from a randomized controlled trial. Psychol Med. 2023 Apr;53(6):2574-2584. doi: 10.1017/S0033291721004499. Epub 2021 Nov 5. PMID: 34736546; PMCID: PMC10123834.
Morgan J, Atkin L. Expelling Stress for Primary School Teachers: Self-Affirmation Increases Positive Emotions in Teaching and Emotion Reappraisal. Int J Environ Res Public Health. 2016 May 13;13(5):500. doi: 10.3390/ijerph13050500. PMID: 27187437; PMCID: PMC4881125.
Norman P, Wrona-Clarke A. Combining self-affirmation and implementation intentions to reduce heavy episodic drinking in university students. Psychol Addict Behav. 2016 Jun;30(4):434-41. doi: 10.1037/adb0000144. Epub 2015 Dec 21. PMID: 26692296.
Yildirim M, Akbal S, Turkoglu M. The effect of self-affirmation on anxiety and perceived discomfort in patients who have undergone open-heart surgery. A randomized controlled trial. Appl Nurs Res. 2023 Aug;72:151687. doi: 10.1016/j.apnr.2023.151687. Epub 2023 May 17. PMID: 37423676.
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