Advertisement
Speaking, thinking or writing these affirming statements can help boost confidence, reduce anxiety and overcome self-doubt
You’ve probably heard the saying: “If you can believe it, you can achieve it.” But is there science behind speaking what you want into existence? Positive affirmations aren’t a magic fix. But they can help reshape your mindset, boost self-confidence and quiet negative self-talk.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Positive affirmations are short phrases you repeat to yourself to help build self-worth and resilience. You can say them aloud or in your head. They’re a way to push back against negative thoughts that can sometimes take over and make you doubt yourself.
“We live in a society where it’s easy to get bogged down with lots of negativity,” says psychologist Lauren Alexander, PhD. “Positive affirmations help counter that by changing the things that we say to ourselves.”
You can create a positive affirmation out of anything — even a negative thought. If you’re feeling weighed down by thoughts like “I can’t do this,” just flip it around to “I can do this.” Then, you’ve got a great positive affirmation to stick onto your mirror. Every affirmation should feel personal. Find what feels right for you.
“It could be something positive about a certain quality or a good choice you’ve made, or just something affirming of your self-worth,” Dr. Alexander suggests.
If you’re not sure where to start, there are plenty of simple, impactful statements to kick off your positive affirmation journey. But we recommend adding your own twist to make them feel more genuine.
Here are some examples of positive affirmations to try based on what you may need:
Advertisement
For self-love and acceptance:
1. “I am enough just as I am.”
2. “I honor and respect my feelings.”
3. “I love myself unconditionally.”
4. “I accept all parts of myself without judgment.”
5. “I choose to treat myself with care and softness.”
6. “I am worthy of love, joy and happiness.”
For overcoming hardships:
1. “My feelings make me uncomfortable right now, but I can accept them.”
2. “I am strong enough to handle what’s happening to me right now.”
3. “This situation is difficult, but I have the skills and abilities to deal with it.”
4. “I can ride this out and not let it get to me.”
5. “I can honor my discomfort while moving forward with a solution.”
6. “I’ve survived other situations like this, and I’ll survive this one, too.”
For confidence and self-esteem:
1. “I trust in my abilities to succeed.”
2. “I am strong, capable and resilient.”
3. “I have the power to create positive change.”
4. “I radiate confidence and courage.”
5. “I believe in myself and my journey.”
6. “I am becoming the best version of myself every day.”
For stress and anxiety relief:
1. “I let go of what I cannot control.”
2. “I am calm, centered and at peace.”
3. “I choose peace over worry.”
4. “I breathe in relaxation and breathe out tension.”
5. “I let go of negative thoughts and embrace tranquility.”
6. “I trust everything will work out as it’s meant to.”
For gratitude and positivity
1. “I am grateful for this moment and everything it offers.”
2. “I choose to see the good in myself and others.”
3. “My life is full of blessings, big and small.”
4. “I attract positivity and share it with those around me.”
5. “I focus on what I can control and let go of the rest.”
6. “Today, I choose joy, kindness and gratitude.”
7. “I appreciate the beauty and abundance of life all around me.”
Positive thinking can boost your mood and mental health when practiced regularly.
“If we want to make less room for the negative thoughts, we have to practice positive thoughts intentionally,” Dr. Alexander notes. The thoughts we think the most are the ones that take root in our brains, she explains.
Does this mean self-affirmations will work every time? Not necessarily. But it requires practice to push back on our usual way of thinking. Instead of affirming your negative thoughts, you’re affirming the positive ones, which can be easier said than done.
There are several ways to use positive affirmations in your daily routine. A quick tip: Make sure you speak in the present tense with each one.
Dr. Alexander shares ideas for when and how to say your affirmations:
Advertisement
Positive affirmations help you stay strong and believe in yourself during difficult times. They can help train your brain, embrace gratitude and get in a more positive mindset.
“Life can certainly be miserable at times, and we can’t always change the stressors accounting for that misery,” Dr. Alexander explains. “But our way of thinking during those miserable times can stagnate or help us move forward.”
However, if you can’t seem to shake persistent feelings of self-doubt and low self-esteem, there’s no shame in that. If positive affirmations aren’t cutting it lately, it may be time to talk to a mental health professional who can help you find new ways to cope.
Advertisement
Learn more about our editorial process.
Advertisement
Deep breathing, positive mantras and tackling negative thoughts can help get you out of your head and cool down your anxiety
Focusing on what you can see, feel, touch and hear can help you feel more present in the moment
Performance anxiety and stage fright are outsized stress responses that can creep up when you’re put on the spot
A healthy amount of anxiety can keep you safe from harm and motivate you to take action
Although different conditions, they can occur together or cause one another
If the thought of the gym sends you spiraling, do some prep work beforehand and bring a friend along for support
Stay merry and bright by knowing your triggers and journaling throughout your visit
Breathwork, sleep meditation and avoiding screens can help fight back morning anxiety
If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help
If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style
If you’re looking to boost your gut health, it’s better to get fiber from whole foods