How Do Affirmations Work? A Psychologist Explains

When life leaves you feeling out of control, there’s power in setting positive affirmations. These short statements may seem fairly innocuous at first, but according to psychology, they’re actually powerful tools for cultivating positivity, clearing your head, and even relieving anxiety.

Whether you’re looking to build confidence, overcome insecurities, or get out of a negative spiral, affirmations can help give your mental health a boost — especially with the start of the New Year. To explain why our brains love affirmations so much, we asked a psychologist to break down the science. Read on to learn how positive affirmations actually work and why you might want to add them to your own wellness routine. Plus, find some expert-approved affirmations to get you started (and some tips on what to avoid).

Experts Featured in This Article:

Angele Close, PhD, is a licensed clinical psychologist and certified mindfulness meditation teacher with a background in psychotherapy.

Affirmations and Mental Health

Affirmations are definitely powerful, but they’re not magical. According to experts, there’s a few reasons why affirmations work so well. The first has to do with shifting our focus, says psychologist Angele Close, PhD. “Shifting our mental attention towards our intentions has the potential to help us steer away from negative thinking patterns and create a positive change in mood, mindset, and energy,” Dr. Close says. Although it’s natural to fall into negative thought patterns from time to time, positive affirmations can help us break these habits by building self-esteem. They essentially train our brain to see the glass half-full by challenging negative self-talk and affirming more positive beliefs. Depending on the intention, affirmations can also be useful grounding techniques, thus working to reduce anxiety.

Affirmations For Beginners

Before you start setting your affirmations, it’s important to put some thought behind them. Affirmations work differently than standard goal-setting, and they aren’t the same as “faking it until you make it,” Dr. Close says. “Where goals tend to be concrete and achievable outcomes, affirmations are better used [to evoke] experiences,” she explains. Her example: if your goal is to maintain a healthier lifestyle, you can repeat affirmations that help facilitate a positive relationship with your body. If your affirmations are too unrealistic, they’re less likely to help you in the long run.

Dr. Close suggests starting with a five- to 10-minute meditation. Clear your mind and ask yourself, “What matters most to my heart?” This way, you’re approaching your affirmations with mindfulness and clarity. Here are some simple affirmations you can try to help with loss, uncertainty, or isolation, as recommended by Dr. Close:

For the best results, affirmations need to be practiced consistently, although this looks differently for everyone, Dr. Close says. Affirmations can be whispered silently in the mind, spoken out loud, journaled, prayed, or even painted — whatever resonates best with you. Whatever you choose, aim to say your affirmations daily, as repetition is an important part of the process, Dr. Close says. Experts previously told PS that affirmations should be said three times a day (morning, afternoon, and evening) for five minutes at a time. To help keep you on track, Dr. Close suggests placing affirming sticky notes in places you’ll see throughout the day, or incorporating your affirmation into a daily yoga practice or stretching session.

What Not to Do

As for affirmation don’ts: try not to take on too many affirmations at once. That way, your attention isn’t spread too thin. You’re also encouraged to support your affirmations with tangible lifestyle changes. For instance, if you’re working on your happiness, you can act on positive affirmations by doing things that fulfill you (whether that’s spending more time with friends, picking up a new hobby, or taking time to rest). “It’s simply not enough to just say affirmations and continue to live life the same,” Dr. Close says. Finally, while affirmations are a great way to boost positivity and self-esteem, remember that it’s OK to seek additional support if you need it. For any personalized medical advice, talk to your doctor or a mental health professional.

Lauren Pardee is a former associate editor and New Englander turned New Yorker who can be found eating her way through the five boroughs, hiking around Connecticut, or beach-bound with her labradoodle.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.