We talk to ourselves all the time, silently, out loud, in passing thoughts we barely notice. But have you ever paid attention to what you’re actually saying?
Chances are, it’s not always kind. “You’re not good enough.” “Why do you always mess this up?” “You’ll never change.” These internal narratives become so familiar that we start to believe them without question.
But here’s the good news: the brain can be rewired. And one of the simplest tools we can use to start that process? Self-affirmations.
Self-affirmations aren’t just fluffy quotes plastered on Instagram backgrounds (while yes, they can be useful!). They’re short, positive statements that help us gently challenge the unhelpful things we’ve been telling ourselves for years.
Something like, “I am learning to trust myself.” Or, “I am enough as I am.”
They might sound simple, but when they’re used consistently and authentically, they have the power to change how we see ourselves, how we think, and even how our brains are wired.
Our brains are constantly changing. This is thanks to something called neuroplasticity, aka the brain’s ability to rewire itself based on what we do, think, and experience repeatedly. Self-affirmations tap directly into that process.
Researchers at the University of Pennsylvania, in a study published in Social Cognitive and Affective Neuroscience in 2015, found that self-affirmations activate regions of the brain associated with reward and self-value, specifically the ventromedial prefrontal cortex, a key area involved in decision-making and emotion regulation.
What does this mean in practical terms? When you repeat affirmations, you’re lighting up parts of your brain that reinforce motivation and self-worth. Over time, this can shift how you respond to stress and make decisions.
Theories have also found that affirmations can help people perform better under pressure, reduce defensiveness, and even encourage healthier behaviour changes like exercise or quitting smoking.
They can, if they’re used intentionally. The key isn’t just saying something positive and hoping for the best; it’s about creating affirmations that feel real.
According to a 2023 article in Psychology Today UK, affirmations work best when they align with your personal values and feel achievable, not when they try to overwrite your emotions with forced positivity. For example, if you’re feeling anxious and deeply unsure of yourself, saying “I am totally confident and fearless” might feel hollow or even untrue. But “I’m learning to feel more confident every day”? That’s something your brain can work with. It meets you where you are.
It might feel awkward at first (talking to your reflection isn’t everyone’s cup of tea), but like anything new, it gets easier. Here’s a low-pressure way to start:
Self-affirmations aren’t a cure-all, but they can be powerful tools in mental health recovery, especially when combined with therapy or other support.
In Cognitive Behavioural Therapy (CBT), affirmations are often used to help challenge unhelpful thinking patterns and replace them with more realistic, supportive ones. The NHS’s self-help CBT toolkit encourages techniques like writing down repeated thoughts, spotting negative spirals, and introducing alternative narratives.
Affirmations can also complement Acceptance and Commitment Therapy (ACT), which focuses on aligning thoughts and behaviours with your values, rather than trying to eliminate negative feelings altogether.
People living with anxiety, depression, or low self-esteem often carry around deeply embedded beliefs like “I’m a failure” or “I’ll never get better.” Affirmations help us speak back to those beliefs, not by denying reality, but by choosing to invest in a kinder one.
There are countless real-life examples too, from people using sticky notes on mirrors to services that encourage journaling affirmations during recovery. Even something as simple as starting the day with “I’m doing the best I can” can make a difference when it becomes a daily ritual.
Truthfully, affirmations won’t magically erase self-doubt or anxiety overnight. Rewiring your brain takes patience, consistency, and compassion, but you’ll be grateful for the changes when they come.
Think of your thoughts like well-trodden paths in a forest. Every time you say something kind to yourself, you start to create a new trail. At first, it might feel unfamiliar, but the more you walk it, the clearer it becomes. And gradually, your mind learns a new way of moving through the world. One that feels more like home.
Self-affirmations aren’t about pretending everything’s perfect; they’re about giving yourself the same compassion and encouragement you’d give a friend. It’s one of the simplest, most powerful ways to reshape the stories you tell yourself.
Online self-help CBT techniques – Every Mind Matters – NHS
Research Supports Morning Affirmations: Rise and Shine! | Psychology Today United Kingdom
