Do Affirmations Really Work? A Psychologist Explains Why They’re So Powerful

When life feels overwhelming, using positive affirmations can help you regain a sense of control. These short, simple statements might seem unimportant at first, but psychology shows they can be powerful tools for boosting positivity, clearing your mind, and even easing anxiety.

Whether you’re trying to build confidence, overcome insecurities, or break free from negative thought patterns, affirmations can be a helpful part of your mental health routine—especially with the New Year approaching. To understand why affirmations are so effective, we spoke to a psychologist who broke down the science behind them. Here’s how they work and why you might want to include them in your wellness routine, along with some expert-approved affirmations to get started.

How Affirmations Affect Mental Health

Affirmations are definitely helpful, but they’re not a magic fix. There are several reasons why they work so well. One key reason is that they help shift our focus, according to psychologist Angele Close, PhD. “By focusing on our intentions, we can break free from negative thought patterns and create a more positive mood, mindset, and energy,” she explains. While negative thinking is natural at times, affirmations help challenge those thoughts, boosting self-esteem and training your brain to focus on the positive. They can also act as grounding techniques to reduce anxiety.

Getting Started with Affirmations

When you start using affirmations, it’s important to put some thought into them. Unlike typical goal-setting, affirmations are not about achieving a specific outcome. “Goals are concrete and measurable, but affirmations are meant to evoke experiences,” says Dr. Close. For example, if your goal is to live a healthier life, you could use affirmations to develop a positive relationship with your body. But if your affirmations are too unrealistic, they might not help in the long run.

Dr. Close suggests beginning with a short meditation—just five to ten minutes—to clear your mind and ask yourself, “What matters most to me?” This helps you approach affirmations with clarity and mindfulness. Here are a few simple affirmations you can try, especially for coping with loss, uncertainty, or loneliness:

• I understand that nothing is permanent, and I am centered and balanced no matter what.
• I can choose how I respond to what’s around me.
• Feelings of loneliness are valid, and I know I feel love for others. I, too, am loved.
• I am strong, resilient, and capable.
• The grief I experience is an expression of love and loss. I am sad and in grief, and I am OK.

For the best results, practice your affirmations regularly. Dr. Close suggests saying them daily, whether silently in your mind, aloud, in a journal, through prayer, or even through creative outlets like painting. Repetition is key to making affirmations effective. Experts recommend saying your affirmations three times a day (morning, afternoon, and evening) for about five minutes each time. To keep you on track, Dr. Close suggests placing affirming sticky notes where you’ll see them often or incorporating affirmations into your daily yoga or stretching routine.

What to Avoid

When using affirmations, try not to take on too many at once, as it can divide your attention. Also, make sure to back up your affirmations with real-life actions. For instance, if you’re working on being happier, support your affirmations by doing things that bring you joy—spending time with loved ones, picking up a hobby, or taking time to rest. “Simply saying affirmations without making changes to your lifestyle isn’t enough,” Dr. Close points out. Lastly, while affirmations can boost positivity, it’s important to remember that seeking additional support, such as talking to a mental health professional, is always OK if you need it.