It Turns Out Positive Affirmations Can Actually Really Improve Your Mental Health
I will admit that I am a total snob sometimes. I hate it about myself, but seeing a ‘live, laugh, love’ or being told to say ‘nice things’ to myself to address my own insecurities makes me feel honestly quite unwell. A bit mortifying. Obviously, this has nothing to do with the mantras themselves and my own problems with being vulnerable (even with myself!)
However, much to my devastation, research has found that positive affirmations and speaking kindly to yourself are actually very effective at alleviating some of the symptoms of depression.
Damn.
The mental health benefits of positive self affirmations
In October 2025, researchers reviewed data from 129 studies of self-affirmations published in peer-reviewed journals, with a total of 17,748 participants to understand the effects of positive affirmations.
The American Psychological Association explains: “Overall, the researchers found that self-affirmations had positive effects on people’s general well-being, social well-being, and self-perception and sense of self-worth.
“The self-affirmations also reduced negative symptoms such as anxiety and negative mood. These effects did not dissipate immediately—they persisted over time, with an average follow-up time of nearly two weeks across the studies.”
These effects held true for teenagers and adults alike but were much stronger for adults and stronger for American participants than those in Asia and Europe.
Study author Minhong (Maggie) Wang, PhD, of The University of Hong Kong said: “Educators and parents can use self-affirmation strategies to provide immediate psychological support to help students navigate challenges and build resilience in difficult situations. These strategies can foster individual and social well-being as well as strengthen social connections within communities.”
How to get started with positive affirmations
The University of West Scotland London Campus explains: “The key to positive affirmations is repetition. If you struggle with a general lack of confidence, don’t only resort to them before you sit an important exam or you need to enter another high-anxiety scenario that triggers anxious thoughts and feelings.
“There are multiple ways to use positive affirmations for confidence; you can use them to start or end the day, choose a time that suits you best, or use them multiple times throughout the day.”
The educators offer 30 positive affirmations to get you started.