Scroll through social media and you will come across phrases like “I am capable” or “I choose happiness.”
There's a tantalizing promise: Repeat these positive affirmations often and you will be happier, calmer, and even healthier.
Given that we're biologically hardwired. Avoid pain And need to feel protected and comfortable, no wonder it's attractive. But is it backed by science? And what are the downsides?
What are positive affirmations?
Self-affirmation theory It was proposed by psychologist Claude Steele within the late Eighties and remains to be popular today. The theory suggests that we've got a deep desire to develop a private narrative that we're “enough” and “worthy.”
But traumatic experiences that result in shame or embarrassment – corresponding to getting a nasty grade, making a mistake at work or going through a breakup – can threaten this self-definition.
You could be More self-criticaland it may make you more prone to suffer from anxiety, depression and even self-harm.
In contrast, self-affirmation theory suggests that repeating positive thoughts about yourself can protect you from these negative mental health symptoms, boosting your mood and sense of self-esteem.
Is there any evidence that positive affirmations work?
Yes – in some contexts.
Oh Review from 2025. Pooled and analyzed results from 67 studies. They checked out the consequences on participants' health of writing positive affirmations or repeating them out loud.
The review found that positive affirmations had a meaningful impact on how participants viewed themselves and the way they related to others. But the effect was small.
Some studies have found that repeating positive affirmations can protect social media users. Self confidence And promote overall Mental health of university students.
one 2025 study Looked at women undergoing chemotherapy for breast cancer. It found that folks who listened to music with recordings of positive affirmations felt less depressed and drowsy than those that listened to music alone.
Another one study examined adults with symptoms of depression since 2025, but no diagnosis. He found that those that wrote personal positive affirmations twice day by day reported higher self-esteem after 15 days than those that didn't.
One is usually cited. study 2009 found that repeating positive affirmations (eg, “I am a lovely person”) boosts mood. However, this was only for individuals who already had high self-esteem. Those with low self-esteem – in other words, those with low self-confidence and self-worth – reported poorer moods.
While these studies show some promise, A recent study have failed to copy these results. More research is required to see who might profit, and in what context.
Negative points of positivity
But is there anything flawed with using positive affirmations? Here are some risks to be mindful.
Toxic positivity
Humans are imperfect and the world is usually unfair. Pretending otherwise can result in toxic positivity, which suggests suppressing or denying difficult emotions. When you are feeling anxious, you possibly can feel pressure To challenge and easily “reform” your pondering. When you possibly can't, you could feel ashamed and fewer prone to seek help.
Chasing Dopamine
Repeating positive affirmations can offer you a rush. Dopamine Dopamine is the hormone related to pleasure and reward, and may also help us feel on top of things and competent. But wanting to at all times feel good is not realistic. And taken to the acute, it may trap you in a single. Cycle Where you are always in search of the following dopamine hit.
Reducing real problems
Positive self-talk is barely helpful in a protected environment. Staying positive in unsafe or harmful situations (for instance, an abusive relationship) can blind you to potential dangers. Overreliance on positive affirmations can disconnect you from what's happening, and override gut instincts that is perhaps higher to take heed to.
Simran Sood/Insplash
So, what works?
Recent research shows that how we discuss with ourselves matters greater than how positive the message is. There are two approaches price trying.
Show yourself compassion.
Research Developing a compassionate relationship with yourself, especially during times of stress or failure, can strengthen your resilience and improve your mental health. For example, telling yourself “this is hard” or “anyone feels this way” could be more helpful than simply repeating encouraging affirmations. Sometimes being brave enough to confess you are hurting, and talking to yourself like a superb friend, is all you wish.
Create far.
Talking to yourself within the third person – for instance, “Maddie is angry, but she's been very mean” as a substitute of “I'm angry” – may also help. This Creates distance. between you and your thoughts, and is usually called “non-attachment”. This approach may also help regulate emotions, encouraging us to approach feelings. With curiosityObserving fairly than simply reacting to them.
The bottom line
Few thought patterns are at all times helpful or at all times harmful. The secret's to be flexible, not rigid. This means repeatedly asking yourself “Is this idea helpful?” and selecting probably the most appropriate approach in your situation.
And if it's positive self-talk, try to make use of compassion and understanding – not only pep talks.