Do Affirmations Really Work? The Science Behind Positive Affirmations

I would like to start with a disclaimer. Here is the thing, even though I truly believe in the power of words of affirmations for the benefit of our mental health and wellbeing, as a professional I cannot lead anyone into believing that by using affirmations all their challenges will be resolved. In fact, in some cases affirmations might have the opposite effect intended. Especially for those going through a crisis of depression and under the use of some medicine like lithium. If you feel affirmation practice is not helping at all, maybe even making things worst, please stop and seek for professional support. There might be a way that you can incorporate this practice but you might also need a bit of additional support. Always, if in doubt ask questions, seek for help, there are MANY professionals and services that can support you in your journey.

Now, that I've covered this little but very important disclaimer lets begin.

In recent years, the practice of using positive affirmations has become increasingly popular. From social media influencers to wellness coaches, the idea of using simple, positive statements to improve one's life is spreading like wildfire. But do affirmations really work, or are they just another self-help trend without substantial evidence? Let's delve into the science behind positive affirmations and explore how they can be effectively used to cultivate gratitude, compassion, and resilience.

The Science of Positive Affirmations

Positive affirmations are statements that are repeated to oneself with the aim of influencing the subconscious mind in a positive way. This concept is based on the idea that the words we use and the thoughts we focus on can shape our reality.

Here is what science tells us....

Research on Affirmations

1. Neuroscience and Self-Affirmation Theory: Self-affirmation theory, proposed by Claude Steele in 1988, suggests that people can maintain their self-integrity by telling themselves what they believe in positive ways. Neuroscientific research supports this theory. A study by Falk et al. (2015) using functional magnetic resonance imaging (fMRI) found that self-affirmations activate the brain's reward centers, enhancing positive self-perception and reducing stress .

2. Affirmations and Stress: Another study by Creswell et al. (2013) showed that participants who practiced self-affirmations before a stressful task had lower levels of cortisol, the stress hormone, compared to those who did not use affirmations. This indicates that affirmations can help mitigate stress and improve performance under pressure .

3. Mental Health Benefits: Affirmations have also been linked to improved mental health. A study published in the journal *Personality and Social Psychology Bulletin* found that people who engaged in self-affirmation exercises experienced reduced symptoms of anxiety and depression over time .

These studies suggest that positive affirmations can indeed have a beneficial impact on our mental well-being.

To effectively use affirmations, it's important to make them specific, positive, and in the present tense.

Here are some ideas to incorporate affirmations into daily life to foster gratitude, compassion, and resilience.

Affirmations for a Gratitude Mindset

1. I am grateful for the abundance in my life.

2. I appreciate the small moments of joy every day.

3. I am thankful for the love and support of those around me.

4. I cherish the opportunities to grow and learn.

5. My heart is filled with gratitude for today.

6. I am grateful for my health and well-being.

7. I appreciate the beauty in the world around me.

8. I am thankful for the experiences that shape me.

9. I am grateful for the kindness I receive and give.

10. I appreciate the present moment and all it offers.

11. I am thankful for the positive energy that surrounds me.

Affirmations for a Compassionate Mindset

1. I am kind and compassionate towards myself and others.

2. I choose to see the good in people.

3. My heart is open to giving and receiving love.

4. I am patient and understanding with myself and others.

5. I forgive myself and others for past mistakes.

6. I treat everyone with respect and empathy.

7. I am a source of comfort and support for those around me.

8. My words and actions reflect my loving nature.

9. I am compassionate and care deeply for others.

10. I listen with an open heart and mind.

11. I spread kindness and positivity wherever I go.

Affirmations for Resilience

1. I am strong and capable of overcoming challenges.

2. I bounce back from setbacks with ease.

3. My resilience grows with every obstacle I face.

4. I am determined and persistent in achieving my goals.

5. I embrace change and adapt to new situations.

6. I learn from my mistakes and move forward.

7. I stay calm and focused under pressure.

8. I trust in my ability to navigate difficult times.

9. I am courageous and face my fears head-on.

10. My inner strength is unshakable.

11. I am resilient and thrive in adversity.

I hope this blog sharing how the science behind positive affirmations works in enhancing mental well-being and fitness, reducing stress, and fostering positive mindsets.

This is a reminder to everyone reading this how incorporating affirmations into daily practice, individuals can cultivate gratitude, compassion, and resilience, leading to a more fulfilling and balanced life. Remember, the key to making affirmations work is consistency (and belief) in the words you are repeating.

Additional resources:

You can start your affirmation journey today and witness the positive transformation in your life downloading my free Beginners Guide to Affirmations eBook.

Grab your year-old companion to guide A Year of Gratefulness you with some easy and powerful exercises to cultivate a grateful outlook through journaling, affirmations, NLP and positive psychology.

Carla Carolina Watson is a mother, Wellbeing Coach, Hypnotherapist, NLP Practitioner, Yoga & Breathwork Teacher and energy worker.

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References:

1. Falk, E. B., et al. (2015). Neural responses to self-affirmation: A link to adherence to self-improvement goals. *Social Cognitive and Affective Neuroscience*, 10(3), 314-321.

2. Creswell, J. D., et al. (2013). Self-affirmation improves problem-solving under stress. *PLoS ONE*, 8(5), e62593.

3. Sherman, D. K., et al. (2014). The benefits of self-affirmation: A review of the effects and underlying processes. *Personality and Social Psychology Bulletin*, 40(3), 304-320.