The Power of Positive Affirmations: The Science Behind Why and How They Work
In a world increasingly focused on mental health, one of the most powerful tools we have at our disposal is surprisingly simple — Positive Affirmations.
Positive affirmations are short, empowering statements that people repeat to themselves to help overcome negative thoughts, build confidence, and meet goals.
While these short and motivational words might appear as something that cannot have much of an impact on people, real world cases and research indicates otherwise.
Using positive affirmations is a tool that can retrain your brain and combat negative self-talk while promoting mental health and healthy, positive thinking.
This article is devoted to explaining the way positive affirmations function, the psychological and neuroscientific foundations of these techniques, and how to apply them to rewire your mind. I’m going to make it as simple as possible because the power of positive affirmations is truly remarkable!
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What Are Positive Affirmations?
Positive affirmations are simple, declarative sentences whose general purpose is to promote and uplift. They are based on the premise that how we think determines what we become.
It means that in order to change your inner dialogue, you can consciously choose to repeat positive statements out loud, and therefore change your mental and emotional state in a positive way.
I keep sticky notes on my bedroom wall with my favorite affirmations written on them so I can see and repeat them often. While affirmations should be very personal, these are my favorites:
- My life is so much better when I’m not trying to control others.
- I give thanks for every glimmer of hope from my highest power.
- I embrace the glorious mess that I am.
- I am at the right place, at the right time, doing the right thing.
- I am healthy and whole — mind, body, and soul.
- I am patient, kind, and compassionate to everyone today and always.
- Positive thinking is my superpower today and everyday.
- I relinguish control, release my anger, and remember to respect myself and others.
- Today I embrace the warmth in my soul and enjoy what the universe brings to me.
- I give myself permission to be happy, to be free, and to enjoy my life.
- I wake up with strength in my heart and clarity in my mind.
The effectiveness of affirmations is in the statement itself, and continually repeating the words. Gradually, they are imprinted in the subconscious mind — rewiring the brain — and helping you make internal and external changes.
The Neuroscience Behind Affirmations: Rewiring the Brain
Neuroplasticity, which is the body’s ability to alter the connections of the brain and form new connections, backs the idea of affirmations.
The human brain is not rigid; it is plastic in the sense that it is able to change at any point and time in the life of the individual. Think of how you manipulate and change SLIME:)
So, if you have negative thoughts or emotions, or even a negative mindset about something, and you want to change it, you can do so with the power of positive affirmations.
You can use daily positive affirmations to wear down the negative pathways in your brain and gradually make the positive pathways stronger.
As your brain changes, you’ll recognize a change in your thoughts, emotions, and mindset. It’s really fascinating to learn about neuroplasticity in the brain.
Affirmations and Inner Dialogue
Subjective perceptions may be defined as your self-image, which is created by the process of rehearsing certain statements in your mind — your inner dialogue.
When this dialogue is being dominated by negative statements such as ‘I am not good enough,’ or ‘I always fail,’ those thoughts become your reality.
However, this inner dialogue can be disrupted by positive affirmations. You can stand up to negativity and counter negative self-talk by affirming positivity, thus starting the process of deconstructing your negative scripts and mindset.
Given time and consistent use of affirmations, you will begin to develop an improved inner dialogue and mindset. Positive affirmations can be used to disrupt or change any mindset that you WANT to change.
The Role of the Reticular Activating System (RAS)
How affirmations work is explained by the Reticular Activating System (RAS) which is a network of neurons in the brain stem. It’s a critical brain function that serves as a filter to let in essential information while tuning out unnecessary noise.
Your positive thoughts are generally given attention by the RAS, while negativity is filtered out or ignored whenever possible. However, your RAS can become burdened by constant negativity.
This is why positive affirmations are effective in rewiring the brain; since the RAS focuses on the positive, it will help override the negativity.
The RAS plays a role in managing your emotions by releasing chemicals that help make you happier and more positive (think ➡️ dopamine and serotonin). When you use positive affirmations (or visualization and gratitude), you can reorient your RAS toward positivity.
And consequently, you will be rewiring your brain to a desired mindset. Simple, huh?
Not really, but there is indeed scientific research about affirmations that suggests using positive affirmations consistently will promote change if you want to change your mindset.
How Positive Affirmations Change the Brain
At the neurological science level, it’s indicated that affirmations are based on a neurological model known as ‘experience dependent neuroplasticity.’ The neurons in the brain link information using your thoughts, behaviors, and experiences. These connections are strengthened through repetition.
Every time you speak an affirmation, your mind forms a new experience so there will be new neuron connections formed in the brain. This strengthens your neural pathways.
Over time, these connections become strengthened, which makes the new thought process more automatic. This is how affirmations help change your way of thinking and feeling.
Mental Health Benefits of Using Positive Affirmations
According to research, a number of positive psychological effects have been attributed to affirmations. Some of these include reduced stress, improved self-esteem and confidence, and enhanced problem solving.
Reduced Stress
It is advisable to reduce stress by saying positive things to yourself. Research evidence points to the fact that positive affirmations have the potential to elicit activity in the reward circuit of the brain, which has been found to be linked to positive evaluations, emotions, and things to do with self.
Therefore, if you bring positive affirmations into your daily language, they act to enhance positivity and drive away the brain’s default negativity. You can change your mindset and your life.
Improved Self-Esteem
Positive affirmations have a positive effect on self-esteem. According to self-affirmation theory, people possess the need to hold a positive view of the self and the belief that one is good, moral, and competent.
When this belief is threatened you are likely to develop stress, anxiety, and even low self-esteem. Positive affirmations enable you to protect your worth and integrity to counteract negative impacts.
Enhanced Problem-Solving Skills
Affirmations not only work on the emotional level of your brain but also on the cognitive level.
A more optimistic outlook and positive mindset creates increased receptiveness to new ideas which leads to improved problem solving skills. Thus, by removing the effects of stress or negativity present in your mind, affirmations prepare a mental setting in which problem solving is enhanced.
Below is a short list of additional areas in your life that positive affirmations can also help:
- personal growth
- letting go of toxicity
- creativity
- improved sleep habits
- learning to prioritize yourself (self care)
- peace of mind and serenity
- confidence
- family relationships
- motivation
- acceptance
- abundance
- improve friendships
- self-doubt
- setting boundaries
- setting goals and intentions
- body acceptance
And so many more… 😊 If you can’t find what you’re looking for here on Sassy Sister Stuff, just do an Internet search to help you get started!
How to Use Positive Affirmations Effectively
While the use of positive affirmations can be effective to create a more positive mindset, they should be used consistently and with intention. Here are some steps to maximize their effectiveness:
Be Specific with Your Affirmations
Instead of saying “I am successful,” which is rather broad, be very specific with your words. Instead, decide on encouraging statements that will motivate you specifically toward your goals.
For instance, if you have a goal of improving your self-esteem when delivering a speech, then an affirmation such as “I am confident and articulate while speaking in public,” will work best.
Make Your Affirmations Personal
All the affirmations that you use should be personalized. If you use affirmations written by others, be sure they specifically reflect what you want, what you value, and what you believe. Alternatively, write your own affirmations using the guidelines here.
This is important because wording that is personalized will have an enhanced emotional bond that is more effective in making changes in your brain.
Always Use Present Tense Wording
It is best to use affirmations in the present tense as opposed to past tense or future tense. This creates an illusion in the brain that what you want to happen is already happening, thus speeding up neuroplasticity.
For example, use phrases such as “I am successful and effective with my writing” instead of “I will be successful and effective with my writing.”
Repetition Is Key for the Power of Positive Affirmations
The brain takes time to develop new neural connections that could support a change in mindset. Most importantly it is recommended that you be consistent with the kind of affirmations that you use.
Make it a routine to speak your affirmations daily at regular time. Maybe say them in the morning before you proceed with your normal routine, or before going to sleep at night, or at times of the day when you are overwhelmed by stress.
For additional support, you can also:
- write your affirmations in your journal;
- put them on sticky notes around your home or work;
- think about the statements while meditating or doing yoga;
- create artwork with them;
- share them on social media so you and others can be inspired;
- and, speak them to yourself as you look in the mirror.
Pair Positive Affirmations with Action
Positive affirmations are powerful tools for reshaping thought patterns and fostering a healthier mindset. However, affirmations alone are not enough to create meaningful change.
Without action, they risk becoming empty words that fail to bridge the gap between intention and reality. For affirmations to have a lasting impact, they need to be paired with concrete steps that reinforce their message, creating a cycle of belief and progress.
This alignment between thought and behavior is what transforms affirmations into a catalyst for genuine growth.
Action gives affirmations credibility and momentum. By actively working toward goals aligned with your affirmations, you build evidence to support the positive beliefs you’re cultivating.
For instance, telling yourself, “I am capable of achieving my goals,” becomes far more impactful when paired with steps like setting objectives, seeking resources, and celebrating small wins. Action not only reinforces the truth of your affirmations but also builds resilience and motivation.
This synergy between mindset and behavior is essential for fostering long-term change, helping you move from aspiration to achievement.
Final Thoughts: Transforming Your Mind, Transforming Your Life
One of the biggest advantages of positive affirmations is that they are quite simple to both understand and use. They positively impact the way you think and consequently the way you live.
Affirmations can inherently work with the neuroplasticity of the brain to aid in changing the patterns of negative thinking. You can change your mindset to improve your emotional health, decrease stress, boost your self-esteem, and help meet your goals.
The power of positive affirmations cannot be understated. I have them written on sticky notes all over my house.
I hope you consider exploring the power of positive affirmations. You won’t be disappointed!
You might be interested in these Related Articles:
- 135 Positive Affirmations for Health and Wellness
- 85 Daily Affirmations to Change Your Negative Thoughts
- 119 Daily Mindfulness Affirmations to Improve Your Life
- 97 Spiritual Affirmations for Personal Growth and Wellness
Love to ALL! ~ Susan
