Some 20 years ago now I was in a rehab, thank you @ANA for having me. During that stay every morning we would read out positive affirmations, they really impacted on me and helped me start to believe in myself when I thought I was a worthless piece of garbage. I still remember some of them today, my favourite was an easy one to guess “ I Believe in Myself”. Part of my recent expansion of Get Into Recovery was to design affirmations that anyone could listen to, anywhere, anytime. But just because I love them and use them doesn’t mean they work, so here is some of the evidence they do.
Various studies have explored the effectiveness of positive affirmations. Here are some key pieces of evidence supporting their use:
Neuroscientific Evidence:
Brain Activity: Research using MRI scans has shown that self-affirmation activates the brain’s reward centers. A study by Falk et al. (2015) demonstrated that positive affirmations activate the ventromedial prefrontal cortex (VMPFC), which is involved in valuation and self-related processing.
Stress Reduction: Self-affirmation has been found to reduce neural responses to threats, which can help in managing stress. Studies have shown decreased activity in brain regions associated with the stress response when individuals practice self-affirmation (Creswell et al., 2005).
Psychological Evidence:
Improved Self-Esteem: Numerous studies have indicated that positive affirmations can enhance self-esteem, particularly in individuals with initially low self-esteem. A study by Shimizu et al. (2004) found that positive self-statements improved self-esteem and mood among college students.
Behavioral Changes: Positive affirmations have been linked to behavioral changes, such as increased physical activity and healthier eating habits. For instance, a study by Epton and Harris (2008) showed that individuals who practiced self-affirmation were more likely to engage in health-promoting behaviors.
Clinical Evidence:
Depression and Anxiety: Positive affirmations can be an effective supplementary treatment for depression and anxiety. Cognitive-behavioral therapy (CBT) often incorporates affirmations to help reframe negative thought patterns. Studies have shown that affirmations can reduce symptoms of anxiety and depression (Nelson, 2013).
Resilience and Coping: Self-affirmation has been found to enhance resilience and coping mechanisms in the face of adversity. For example, a study by Sherman et al. (2009) found that students who practiced self-affirmation had better academic performance under stress.
Experimental Evidence:
Performance Enhancement: Experimental studies have demonstrated that self-affirmation can enhance performance in various domains. For instance, a study by Cohen et al. (2006) showed that African American students who practiced self-affirmation performed better academically, reducing the achievement gap.
Have a listen, you never know.
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