It may seem like everywhere you turn these days, all you hear about are positive affirmations. Whether it’s social media, self-help books, or even news outlets, everyone seems to be talking about the miracle of positive affirmations. But do they really work? And what is this magical thing called positive affirmations?

Let’s first define what positive affirmations are. Simply put, positive affirmations are carefully crafted, simple positive statements we tell ourselves to increase positivity and self-confidence.

Life can get challenging, and we can always try to think positively, but when our negative thoughts turn into a habit, it can impact everything in our lives, including our physical and mental well-being. And that’s where positive affirmations come in. Positive affirmations can help reprogram our mind to think more positively and view ourselves in a more positive light.

Sounds great, right? Well, just because something is popular doesn’t mean it’s effective. So let’s delve into the science and research behind positive affirmations.

The Psychological Theory Behind Positive Affirmations

The psychological theory behind positive affirmations is rooted in self-affirmation theory, first proposed by Steele in 1988. The theory suggests that by engaging in repeated and positive self-talk, we create a positive self-image of ourselves and what we are capable of. There are two key concepts of self-integrity and self-efficacy. Simply put, self-integrity refers to our general view of ourselves and our ability to make good decisions, and self-efficacy refers to our confidence in our abilities and being able to change when our self-image or self-concept is challenged.

Self-affirmation theory emphasizes the importance of being flexible and being able to adapt to different situations and identities. Rather than seeing ourselves in a fixed way, we can define success in different ways and see different parts of ourselves as positives. The theory argues that self-integrity is not about striving for perfection but rather being efficient and good in areas of our lives that are important to us, that we value.

Research and Studies on Positive Affirmations

With the development of self-affirmation theory and the popularization of positive affirmations, quite a bit of research has been conducted on the subject. More specifically, neuroscience research has explored whether practicing positive affirmations causes any significant changes in the brain. One study using MRI found evidence that certain neural pathways increase when people practice positive affirmations (Cascio et al., 2016). Changes were especially seen in the ventromedial prefrontal cortex, which is involved in positive valuation and self-related information processing, and becomes more active when we consider our personal values (Falk et al., 2015; Cascio et al., 2016).

Benefits of Positive Affirmations According to Science

So now that we have seen the theory and research behind positive affirmations, what are the benefits? Well, according to the studies done on the subject, here are some documented benefits of positive affirmations:

• Stress Relief: According to research, practicing positive affirmations on a consistent basis has been shown to provide stress relief (Sherman et al., 2009; Critchlow et al., 2016).

• Increased Self-Esteem: Another benefit that has been noted from performing positive affirmation tasks is an increase in self esteem and confidence among those who practice (Cohen & Sherman, 2014).

• Improved Academic Performance: According to a study conducted in 2006, students who practiced positive affirmations have shown significant improvement in their academic performance (Sherman & Cohen, 2006).

• Increased Resilience: People who practice self-affirmations have been found to have increased resilience (Sherman et al., 2009).

• Improved Physical Health: Positive affirmations have been shown to improve physical health in patients with chronic illnesses (Critchlow et al., 2016).

• Increased Motivation: People who practice positive affirmations have demonstrated increased motivation and higher goal attainment (Aronson, 1969).

As you can see, the positive effects and benefits of positive affirmations have been well-documented going back to 1969. It’s no wonder they have been gaining popularity in recent years. Affirmations can be a powerful tool in your arsenal to help you achieve significant personal growth, increase your motivation, or improve your overall well-being and mood.

References:

Steele, C. M. (1988). The psychology of self-affirmation: Sustaining the integrity of the self. Advances in experimental social psychology, 21, 261-302.

Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual review of psychology, 65, 333-371.

Falk, E. B., Berkman, E. T., Whalen, D., Pfeifer, J. H., & Iyer, A. (2015). Self-affirmation

Moore, C. (2019, March 4). Positive Daily Affirmations: Is There Science Behind It? [https://positivepsychology.com/daily-affirmations/#science]

Malpaper. (2021, October 20). Is There Science Behind Positive Daily Affirmations? [https://malpaper.com/blogs/news/is-there-science-behind-positive-daily-affirmations#:~:text=In%20short%2C%20yes%2C%20positive%20affirmations,build%20or%20restore%20self%2Dcompetence.]