The Science Behind Self-Affirmations

"A large meta-analysis pooling data from 129 independent tests across 67 published studies with over 17,700 participants found that self-affirmation produces significant, albeit modest, improvements in multiple aspects of well-being. These include stronger self-perception, enhanced general and social well-being, and reduced psychological barriers like anxiety and negative mood (Zhang, Chen, and Wang, 2025). And, these benefits are not fleeting; follow-up tests showed that long-term effects, especially in reducing psychological obstacles, were sometimes even stronger than immediate outcomes."

"Functional MRI studies demonstrate that engaging in self-affirmation activates brain regions involved in valuation and reward processing, such as the ventral striatum and ventromedial prefrontal cortex (Cascio and colleagues, 2016). These brain areas process feelings of value and self-worth, which supports the idea that affirmations reframe threats and stressors by reinforcing a stable and positive self-image. Experimental studies reveal that self-affirmation improves motivation and behavior change."

Self-affirmation exercises — brief reflections on core values and strengths — produce modest but significant improvements across multiple well-being dimensions. A large meta-analysis of 129 tests with over 17,700 participants found stronger self-perception, enhanced general and social well-being, and reduced anxiety and negative mood, with long-term reductions in psychological obstacles sometimes exceeding immediate effects. Functional MRI findings show activation in valuation and reward regions, including the ventral striatum and ventromedial prefrontal cortex, consistent with increased self-worth and reappraisal of threats. Experimental evidence links affirmations to greater motivation, healthier behavioral choices, and resilience of cognitive performance under stress. Benefits vary by context and individual differences.

Read at Psychology Today