Affirmations are positive statements designed to challenge negative thoughts and promote self-belief. While they've gained popularity in self-help circles, research suggests they can be an effective tool for managing anxiety when used appropriately, though they may not work the same way for all.
Understanding how affirmations work and when they're most helpful can help you decide whether to incorporate them into your anxiety management strategy.
Key Takeaways
Affirmations may help reduce anxiety by activating brain regions associated with self-processing and positive emotional responses, particularly when they align with your core values and are practiced consistently over time. However, studies that connect affirmations to anxiety reduction come from general populations. At present, evidence of its impact on clinically diagnosed anxiety disorders is limited.
Some clinicians and experts suggest affirmations may be used as a complementary lifestyle tool, but there is insufficient research to support the claim that they can enhance or replace formal treatments like therapy or medication.
Individual responses vary significantly based on factors like baseline self-esteem and the specificity of the affirmations used, with some people benefiting more than others from this practice. If anxiety symptoms don’t improve through positive affirmation, it is important to seek help from a doctor or a therapist.
What are Affirmations?
Affirmations are short, positive statements that you repeat to yourself regularly to challenge unhelpful thought patterns and build a more positive mindset. They're typically phrased in the present tense as if they're already true, such as "I am capable of handling challenges" or "I deserve peace and calm".
The practice of using affirmations is rooted in self-affirmation theory, which suggests that when one aspect of our self-concept feels threatened, such as during periods of intense anxiety, affirming ourselves in other domains can help restore a sense of adequacy and worth.
Do Affirmations Work for Anxiety?
Research using neuroimaging techniques has revealed that affirmations activate specific brain regions involved in self-processing and reward. Studies using fMRI scans have found that affirmations activate brain regions (e.g., ventromedial prefrontal cortex, ventral striatum) associated with self-identity and reward. However, this does not necessarily imply permanent neural rewiring.
For people experiencing various forms of anxiety, affirmations may work to alleviate their physical and psychological symptoms:
Reduce Negative Effects of Stress
Research has found that self-affirmation can help chronically stressed individuals perform better on problem-solving tasks by reducing the negative effects of stress on cognitive function. One study showed that self-affirmed participants maintained better focus and problem-solving abilities under pressure compared to those who weren't self-affirmed.
Improved Sense of Efficacy
Self-affirmation can reduce anxiety by strengthening a person's sense of control and capability. In a small study involving 66 employees who had survived downsizing, self-affirmation helped reduce workplace anxiety both immediately and after a three-week follow-up, suggesting it bolsters perceived ability to overcome challenges.
Breaking Negative Thought Cycles
Anxiety often involves repetitive negative thoughts. Affirmations can serve as an antidote to this pattern by providing alternative, more balanced perspectives. When practiced regularly, they may help interrupt automatic negative thinking.
Reduced Post-Operative Anxiety
Self-affirmation is found to be effective even when anxiety stems from external factors that may not be related to one’s valuation of self, for e.g., a surgery. A randomized controlled trial involving 61 patients who underwent open-heart surgery found that those who listened to self-affirmation audio recordings for three days after surgery showed reduced anxiety and pain levels compared to the control group.
Short-Term Anxiety Gains for Chronic Conditions
Another study examining self-affirmation interventions in 175 adults with psoriasis found a significant reduction in depression and anxiety symptoms during a two-week intervention period. The research demonstrated that implementation-intention-based self-affirmation (‘if-then’ plans combined with self-affirming cognitions) can lead to meaningful improvements in anxiety symptoms, particularly for those experiencing moderate to high levels of stigmatization. However, these benefits were experienced over a short term.
Note: Most of the existing research on the effectiveness of affirmations for anxiety has been conducted on people with non-clinical anxiety symptoms. Evidence on its effect on patients with anxiety disorders is limited.
When Do Affirmations Work Best?
Affirmations aren't universally effective for everyone in every situation. Research has identified several factors that influence their effectiveness:
Baseline Self-Esteem
Interestingly, one study found that people with low self-esteem experienced worse mood and self-esteem after repeating positive affirmations, while those with high self-esteem experienced improvements. This suggests that affirmations may feel inauthentic or create cognitive dissonance for some individuals if they contradict strongly held negative beliefs.
Alignment with Core Values
Affirmations work best when they're connected to your personal values rather than generic positive statements. Research suggests that self-affirmations based on core values improve well-being and motivation more effectively than non-personalized affirmations.
Timing and Context
Studies indicate affirmations may be most helpful when practiced before stressful events or situations that typically trigger anxiety. Using affirmations proactively, rather than only during acute anxiety episodes, appears to enhance their effectiveness.
Specificity and Realism
Affirmations should be specific enough to be meaningful but realistic enough to be believable. Overly grandiose statements that feel completely disconnected from your current experience may be less effective than more moderate, achievable affirmations.
Types of Affirmations for Anxiety
Affirmations can be tailored depending on your present situation or need. They can also be used to develop confidence and positivity when working towards a long-term goal.
Present-Moment Affirmations
These focus on your current state and ability to cope. Examples include "I can handle this moment" or "I am safe right now." These can be helpful during acute anxiety episodes.
Capability Affirmations
These emphasize your skills and strengths. Examples include "I have overcome difficulties before and can do so again" or "I am resourceful and capable." These can help counter feelings of helplessness that often accompany anxiety.
Self-Compassion Affirmations
These promote kindness toward yourself. Examples include "I am doing my best, and that is enough" or "It's okay to feel anxious sometimes." These can help reduce the secondary anxiety that comes from judging yourself for feeling anxious.
Future-Focused Affirmations
These orient you toward positive outcomes. Examples include "I am moving toward greater peace" or "Each day I'm developing better coping skills." These can provide hope and direction without requiring you to deny current struggles.
How to Use Affirmations for Anxiety
If you want to try incorporating affirmations into your anxiety management approach, research suggests these practices:
Make Them Personal and Specific
Create affirmations that resonate with your values and feel authentic to you. Generic affirmations may be less effective than those tailored to your specific situation and core beliefs.
Practice Regularly
Consistency appears to be key. While affirmations can help overcome anxious or negative thoughts in stressful situations, regular practice can deliver longer-term results, improving well-being and reducing psychological barriers, such as perceived stress and anxiety. Consider incorporating affirmations into an existing routine, such as morning or bedtime.
Use Multiple Modalities
You might write affirmations in a journal, speak them aloud, set them as phone reminders, or record yourself saying them. Different approaches work for different people.
Combine with Other Techniques
Affirmations could work best when used alongside other anxiety management strategies such as deep breathing, mindfulness, therapy, or medication as prescribed by your healthcare provider.
Note: If you have been prescribed anxiety medication, it is essential that you continue taking the prescription alongside practicing self-affirmation. Do not make changes to your medication routine without first consulting with your doctor.
Start Before Anxiety Peaks
Rather than waiting until you're in the midst of an anxiety episode, practice affirmations during calmer moments to build mental pathways that may be more accessible during stressful times.
Limitations and Considerations
While research supports the potential benefits of affirmations for anxiety, there are important limitations to consider:
Not a Standalone Treatment
Affirmations should not replace evidence-based treatments for anxiety disorders, including therapy and medication when appropriate. They work best as a complementary tool within a broader treatment approach.
Individual Variability
Response to affirmations varies widely based on personality, baseline mental health, and other individual factors. What works well for one person may not work for another.
Context Matters
The effectiveness of affirmations for anxiety may depend on the specificity of your symptoms and underlying causes. For people with clinical anxiety disorders, professional treatment is essential.
Potential for Avoidance
In some cases, repeatedly affirming that "everything is fine" when it isn't may become a form of avoidance or denial rather than genuine emotional processing. Effective affirmations acknowledge reality while promoting resilience.
Note: Some experimental studies suggest self-affirmation may increase negative emotional responses in certain stressful contexts (e.g., imagining traumatic events), rather than reduce them.
When to Seek Professional Help
If you're experiencing persistent anxiety that interferes with your daily functioning, affirmations alone are unlikely to provide sufficient relief. You should talk to a mental health professional if you experience:
Anxiety that persists for most days over several weeks or months
Physical symptoms like racing heart, shortness of breath, or dizziness that accompany your anxiety
Difficulty completing daily responsibilities due to worry or fear
Panic attacks or intense episodes of fear
Avoidance of activities, places, or situations due to anxiety
Difficulty sleeping or concentrating because of anxious thoughts
A mental health provider can help determine whether you have an anxiety disorder that would benefit from evidence-based treatments such as cognitive-behavioral therapy, medication, or other interventions. Affirmations can then be incorporated as one component of a comprehensive treatment plan.
Getting Started with Blossom Health
If anxiety is affecting your quality of life, Blossom Health can connect you with board-certified psychiatrists who specialize in anxiety treatment. Our virtual platform makes it easy to access professional care from the comfort of your home, with appointments typically available within days.
Your Blossom Health provider can help you develop a personalized treatment plan that may include therapy, medication management, and complementary strategies like affirmations tailored to your specific needs. All appointments are covered by in-network insurance, making quality mental health care accessible and affordable.
Medical Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. If you are experiencing a mental health crisis, contact the 988 Suicide and Crisis Lifeline by calling or texting 988.
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