What Are Affirmations and How Do They Work?

Affirmations, often referred to as positive affirmations, are phrases designed to challenge negative thought patterns and foster a more constructive internal narrative. They can be spoken aloud or silently, serving as a tool to shift perspectives, motivate action, reduce stress, build resilience, and enhance self-confidence. “Affirmations help build and improve your self-esteem,” explains Lee Phillips, LCSW, EdD, a New York City-based psychotherapist. “They can also act as a way of challenging and replacing negative and anxious thinking when it comes to stress, depression, physical pain, and anxiety.”

The mechanism behind their efficacy lies in replacing negative self-talk. As Corey Yeager, PhD, a Minneapolis-based licensed marriage and family therapist, points out, even seemingly innocuous negative statements like “I’m so stupid” after a mistake function as unintentional negative affirmations. Recognizing and consciously reframing these thoughts – for example, shifting to “I can learn from my mistakes” – is a crucial step.

This process aligns with the psychological theory of self-affirmation, pioneered in the 1980s by Claude M. Steele, PhD. Steele’s research suggests that individuals are inherently motivated to maintain a positive self-image. When faced with threats to that image, they instinctively seek to reaffirm their sense of self, enabling them to navigate challenges with greater stability and balance. Affirmations, therefore, become a powerful tool for navigating stressful situations.

The Neuroplasticity Connection

The benefits of affirmations extend beyond psychological theory, reaching into the realm of neuroscience. Sam Zand, DO, a clinical psychiatrist based in Boise, Idaho, highlights the concept of neuroplasticity – the brain’s remarkable ability to reorganize itself by forming new neural connections throughout life. “If we practice affirmations every single day, we may be able to create new pathways in the brain,” Dr. Zand explains. “It is similar to muscle memory: Instead of flexing our very negative thought processes, we instead create a habit of flexing a more balanced and positive self-view.” He aptly describes affirmations as a “neuroplastic habit.”

Research supports this notion. Functional magnetic resonance imaging (fMRI) studies have demonstrated that individuals using affirmations aligned with their values exhibit increased activity in the brain’s reward centers, areas associated with positive self-perception and competence. Furthermore, affirmations have been shown to support behavioral changes, from adopting healthier diets to reducing smartphone overuse.

Even high-performance athletes can benefit. Dr. Yeager, having worked as a psychotherapist for the Detroit Pistons, utilizes affirmations to help players reframe negative experiences during games. Instead of dwelling on a turnover, an athlete might repeat an affirmation like “I was built for this. I’m not worried,” shifting their focus from the mistake to their inherent capabilities. But what if you’re struggling to stay positive when facing constant challenges? Have you ever considered how your internal dialogue might be hindering your progress?

Important Note: While affirmations can be a valuable tool, they are not a substitute for professional mental health treatment. If you are experiencing persistent feelings of anxiety, depression, or low self-esteem, seeking guidance from a qualified mental health professional is essential. National Institute of Mental Health provides resources for finding help.

Frequently Asked Questions About Affirmations