Do Affirmations Really Work? The Truth Behind Positive Self-Talk
The hidden science of words and how affirmations matter
Are affirmations worth the hype? You can decide for yourself with the backing of proven science and psychology experts.
This is Part 1 of a three-part series. In Part 1, I will provide a definition of affirmations and the science that backs it.
Part 2 will discuss Psychology, and Part 3 will involve creating your own affirmations that have deep meaning and emotional connection.
What are affirmations?
Affirmations are short, concise statements of expression that you repeat to yourself. They become self-motivators that can improve mental health and counter negative thoughts. If you’re a skeptic, like I used to be, give it a try for 2 weeks. You can easily find affirmations online or develop your own, which I will show you how to do in Part 3, but the important aspect is whether they really work.
Science shows that when you repeat positive statements and words, it switches on a part of your brain that connects to a reward system. When you’re feeling incompetent or insecure and take the time to repeat a short statement like, I can do this, you are meeting the negativity with resistance.
I can do this.
I used to use the I can do this statement when I was a long-distance runner and was increasing mileage. I would start my run with this statement, sometimes followed by, You got this, Nancy. During the run, I would repeat the statement if I felt myself questioning again. By the end of a 10-mile run, I felt like I just conquered the world, but it started with a lot of internal battles that I overcame with short affirmations.
The same is true when you’re facing something challenging. I have used the same statements when beginning my Master’s program or getting ready to write long academic papers. To be honest, I hate cleaning my house and will use the I can do this statement to overcome my lack of motivation and laziness for house cleaning.
But what’s behind all of this, and does it really work?
The science
Affirmations help improve a person’s confidence and competence level and decrease the stress that goes alongside the insecurity. Another hidden power of affirmations is their ability to reinforce core values, reminding you of your significance and the meaningful rewards that come from living in alignment with them.
In 1988, Claude M. Steele, an American social psychologist and professor at Stanford University, developed the self-affirmation theory. The gist of his research points to the fact that we can maintain a level of self-integrity by reminding ourselves, with affirmations, what we believe by using positive words and statements.
I am who I am meant to be, no more, no less.
— Nancy Blackman
The self-affirmation theory includes the fact that we can rewire our brain through repetition, much the way muscle memory works. When you repeat an affirmation, you strengthen and create a new neural pathway associated with that belief.
In other words, imagine you are walking through a field overgrown with weeds and flowers. As you walk, you create a new opening, and the more you walk, the clearer the path. It might not be paved, but it is a clear pathway.
The brain is much like a muscle in that what you focus on grows stronger. If I tell myself repeatedly that I can do something, I will believe it. Unfortunately, the same is true with lies, so stick with the positive truths that suit your needs and stay away from the lies. Just sayin’.
The next part is when your limbic system is engaged because of a deeper emotional impact. Why? Because emotions are key to strengthening the neural connection. Repeating an affirmation without emotion will have little impact, but when you repeat an affirmation that is deeply felt, it activates your limbic system.
I feel safe in the rhythm and flow of ever-changing life.
— Louise Hay
What the heck is the limbic system?
The limbic system is a structure within the brain, located on both sides of the thalamus, responsible for various functions — emotion, behavior, long-term behavior, and sense of smell.
It also plays a key role in emotional regulation, learning, and the formation of memory. But that’s not all! The limbic system affects the brain's reward system, helping with reinforcement.
Remember the part about etching a new pathway into the field? That’s where this comes in. The more you repeat a new habit to counter a bad habit, the easier it will become because of the effects of reinforcement.
Summary
Despite my initial skepticism, I have personally experienced a clear connection that affirmations activate my brain’s reward system, which backs up the science. Repeating affirmations has helped me overcome insecurities and empowered me to know and believe in my worth.
Affirmations also reinforce core values, which offer emotional benefits that align with your deeper sense of self. This is what Claude M. Steele’s research shows.
You rewire your brain as you repeat affirmations that have an emotional connection. The more you do or say something positive, the more you believe it. The more you believe it, the more it becomes a part of your core value system.
They are not an instant fix, so be gentle with yourself. Remember to choose affirmations that connect with you emotionally. The more you repeat them, the more you create a healthier brain and learn to embrace empowering beliefs.
You are loved because you matter.
Breathe deep. May your soul be refreshed, my friends.
