Affirmations have been debated for years, often dismissed as “too woo-woo” or ineffective. However, research has shown that affirmations can significantly boost confidence and resilience, provided they are used correctly. Rather than relying on vague or generic statements, focusing on personal values and truths can lead to substantial benefits, including reduced stress and improved emotional stability.

How Affirmations Affect the Brain

Studies have demonstrated that affirmations stimulate regions of the brain associated with positive self-processing and valuation. For example, research from the University of Wisconsin found that affirmations engage the brain's reward system, which is typically activated by pleasurable activities like eating or socializing. By focusing on future-oriented values, such as family or personal goals, affirmations can enhance the brain’s ability to handle stress.

This process isn't about blindly telling yourself you're "great" or "amazing." It’s more effective when you focus on concrete aspects of your life that matter, like being a supportive partner or dedicated professional. This allows your brain to connect affirmations with reality, making them more believable and effective in reinforcing self-worth.

Repik | Affirmation is more effective when you focus on concrete aspects of your life that matter.

Why Generic Affirmations Don’t Work

Not all affirmations are created equal. Experts caution against using broad or vague affirmations like "I am a great person." Such statements can lead to internal conflict, as they may feel inauthentic if they don't align with how you truly see yourself. According to researchers like David Creswell, a psychology professor at Carnegie Mellon University, this disconnect can backfire, creating a sense of self-judgment instead of confidence.

The key to effective affirmations is authenticity. They should reflect truths or aspirations you genuinely believe or are working toward. For instance, instead of saying, "I am always successful," it may be more impactful to say, "I am capable of achieving my goals through hard work and perseverance." This aligns with your beliefs and can gradually shift your mindset toward greater confidence.

Using Affirmations to Combat Stress

Research has shown that affirmations can buffer stress, making it easier to cope with challenging situations. A small study of college students revealed that those who completed value-affirming exercises before a stressful exam experienced significantly lower cortisol levels, the body's primary stress hormone. This suggests that affirmations can provide a psychological cushion during high-pressure moments.

Affirming personal values, such as your role in your family or career, can help you maintain emotional stability during difficult times. When faced with negative feedback at work, for example, affirming your value as a parent or friend can offer a sense of security, making the feedback feel less personal or damaging to your self-esteem.

The Importance of Personal Values in Affirmations

To maximize the benefits of affirmations, experts recommend grounding them in personal values. This strategy taps into what psychologist Claude Steele refers to as "self-affirmation theory." According to Steele’s research, people are motivated to maintain a morally good and competent self-view. When this self-view is threatened—whether by failure, criticism, or stress—affirming values that matter to you can help reinforce your confidence.

For example, if creativity is an important value, an affirmation like "I am proud of my ability to find creative solutions" can strengthen your sense of identity. This type of affirmation builds resilience by highlighting aspects of yourself that remain stable, even in the face of setbacks.

Drazen Zigic | Freepik | Affirming values that matter to you can help reinforce your confidence.

Building a Habit of Daily Affirmations

While affirmations can be especially useful before high-stress situations, incorporating them into daily routines can have lasting effects. A simple exercise like keeping a daily gratitude journal or setting aside a few minutes for reflection can enhance your self-affirmation practice. Research suggests that consistent, small actions such as writing down what you value or are grateful for can shift your mindset over time, fostering a stronger sense of self-worth.

By affirming values you truly believe in, you create a foundation of confidence that is less vulnerable to external criticism or stress. This habit not only boosts self-esteem but also helps you become more emotionally resilient in various aspects of life.