brightly colored stick notes with positive self affirmations written on each showing what are positive affirmations

What are Positive Affirmations and the Benefits of Them?

Most have heard of positive affirmations. But, what are the benefits of affirmations?  Research and science show positive affirmations have health benefits, and they can help us reach goals. Repeating positive affirmations daily can reprogram our thinking, so we think and act differently over time. We will look at what they are and the benefits of positive self affirmations.


What are Positive Affirmations?

Positive affirmations are a self-help strategy to shift your mindset, promote self-confidence and help achieve goals.

Positive affirmations are phrases that a person repeats daily to challenge unhelpful, self-sabotaging, and negative thoughts.

Affirmations are statements designed for you to create change.

They can be inspiring or simply used as reminders to focus on specific goals.

Positive affirmations are powerful words put together, usually in a sentence, to tap into your conscious and subconscious mind to challenge you, motivate you and help you reach your full potential.


You’ve probably used self affirmations without even realizing it. Saying things to yourself like:

  • I can do this
  • Every day is a fresh day
  • I am doing my best


Likewise, many of us use negative self-talk, negatively impacting our confidence and mood.

Some examples of negative talk include: 

  • Bad things always happen to me
  • I can’t do anything right
  • I am awful at interviews (or public speaking, social gatherings, etc.).


Do Positive Affirmations Work?

Affirmations can be powerful and help us reprogram our minds believing the stated concept.

The popularity and practice of positive affirmations are based on widely accepted and established research and psychological theory.

Some of the research showing the benefits of affirmations includes:

  • Self-affirmation theory is the leading psychological theory behind positive self-affirmations.
  • Self-affirmation theory contends that if we reflect on personally relevant values, we are less likely to react defensively and experience distress when confronted with information that threatens or contradicts our sense of self.
  • Research of self-affirmation theory shows that self-affirmation can help us cope with threats or stress and can be beneficial for improving health, relationships, academic performance, and reducing defensiveness.
  • Experts say we all need negative emotions to get through difficult situations and respond to them in the short term. However, negative emotions can be troubling when we ruminate too much about the past or worry excessively about our future, particularly if these negative emotions are not related to what is happening in the present.
  • Research shows a link between an upbeat, positive mental state and better health, including reduced risk for heart disease, lower blood pressure, better blood sugar levels, healthier weight, and longer life.
  • Research shows that self-affirmations have health benefits, including increasing our well-being, decreasing stress, improving academic performance, and making some people more open to changing their behavior.
  • MRI evidence shows specific neural pathways (more specifically, the ventromedial prefrontal cortex) in processing self-related information becomes more active when we practice self-affirmation. This has several benefits because it relates to how we process information about ourselves.


Image of two women with words benefits of positive affirmations


Benefits of Affirmations

Research suggests that practicing positive affirmations can benefit us in many ways, including:


Although there are many benefits to using positive affirmations, they are not a magic cure, nor are they a substitute for professional care like therapy when experiencing something like depression or anxiety.

But getting into the habit of positive thinking is a great way to practice self-care that can increase your self-esteem and have a more positive mindset.



blonde women smiling with text saying examples of positive affirmations



What are Positive Affirmations? Here are some examples:

I accept myself for who I am

I believe in myself

Every day it becomes easier to love myself

I am worthy of the very best

I am a strong person

Everything I am looking for, I find in myself

I have control over my feelings and actions

I inhale who I am and exhale who I am not

My mind is open to learning new things

I am open to love and happiness

I am a magnet for positivity

Everyone is drawn to my beautiful smile

I make the world a better place by being in it

I am grateful for my beautiful life

Doors of opportunity open for me

I am safe and protected

I forgive and accept myself

My dreams and desires matter

I am proud of myself


Changing your thought patterns with positive affirmations requires regular practice.

Try picking one or two positive affirmations that are believable to you, something that resonates with you.

Read them daily in the morning, throughout the day, and at bedtime, making positive thinking part of your daily routine.

When reading the affirmations, repeat them about ten times.



Positive Affirmations and Self Care

Positive self affirmations can be a great practice to implement into you self care routine.


For more information about self care, please read our blog posts:


Self Care For Caregivers- Easy Tips to Reduce Stress and Keep You Sane!


How to Say No in 5 Easy Steps–Politely with Confidence


Mindfulness for Beginners: Everything you Need to Know



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Our words and thoughts have power. From motivation, self-esteem to confidence, finding happiness in the little things in life, or removing negative thoughts, positive affirmations can help you have a more positive look on life. Negative self-talk may be limiting your happiness, success, and potential. With all the benefits of practicing daily positive affirmations, why not train your brain and use positive affirmations, so you benefit from your thoughts?


I hope this post was helpful by explaining what are positive affirmations and reviewing the research showing the benefits of affirmations. With all the benefits, why not give them a try?

Let us know in the comments below if you practice positive affirmations.


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