Self-affirmations

Self-Affirmations

If you’ve heard about positive affirmations but aren’t sure whether they actually work—or how to begin—you’re in the right place.

What Are Self-Affirmations?

Self-affirmations are intentional, positive statements that reinforce your core values, beliefs, or personal strengths/characteristics. 

Do Self-Affirmations Really Work?

Research suggests they can. A recent meta-analysis by Zhang et al. (2025) reviewed multiple studies to find trends in the effects of self-affirmations. They found that practicing self-affirmations can positively influence:

• Self-awareness

• Self-esteem

• Sense of belonging

• Creativity

• Problem-solving

These findings are important because they point to broader, longer-term benefits—especially in improving well-being, reducing stress, and supporting self-confidence (Zhang et al., 2025).

Types of Self-Affirmations

Zhang et al. (2025) identified two primary types of self-affirmations: value-based affirmations and attribute-based affirmations. Understanding both can help you build a practice that feels natural and effective.

1. Value-Based Affirmations

Value-based affirmations focus on your core beliefs and guiding principles—what truly matters to you. To explore your values, you may take a few minutes to reflect and write down your key values. These might include values such as honesty, kindness, perseverance, growth, creativity and/or faith. 

2. Attribute-Based Affirmations

Attribute-based affirmations center on your personal qualities, strengths, and characteristics. You may start by creating a list of your strengths and other positive characteristics, such as resilience, thoughtfulness, adaptability, or skillfulness. 

Turning Lists into Daily Affirmations

Once you’ve identified your values, beliefs, and attributes, you may want to turn them into simple, repeatable statements. These don’t need to be complex. Think of them as quick, positive reminders.

Examples:

“I do not need to do what everyone else is doing.”

“It’s okay to feel anxious, sad, confused, tired, disappointed or upset sometimes.”

“I can ask for what I want and need.”

“I have the power to make the most of any situation.”

"I can do hard things."

If creating affirmations feels intimidating at first, keep this in mind: simplicity is key. Clear, genuine, and positive statements are far more powerful and likely to be used than overly complicated ones.

Written by: Marina Mandziuk, RCC

Date: March 28, 2026

References:

Zhang, Y., Chen, B., Hu, X., & Wang, M. (2025). The impact of self-affirmation interventions on well-being: A meta-analysis. American Psychological Association. https://doi.org/10.1037/amp0001591 

Disclaimer: Please note that the resources posted on this website do not substitute professional mental health services. The information posted is for educational purposes only.