Feb 19, 2026 12:00:00

Are 'positive affirmations,' which involve telling yourself positive things like 'I will succeed' or 'I am worthy of love,' effective?

Saying positive things to yourself, such as 'I am successful,' 'I am worthy of love,' and 'Everything will be fine,' is called

positive affirmations and is said to create a positive mental state and bring you closer to happiness. Madeline Fraser , a senior lecturer in clinical psychology at Australian Catholic University , explains whether positive affirmations are effective and what problems they can cause.

Do positive affirmations work? A psychologist unpacks the evidence
https://theconversation.com/do-positive-affirmations-work-a-psychologist-unpacks-the-evidence-266464

◆What are positive affirmations?
The premise of positive affirmations is self-affirmation theory, which states that when people are faced with threatening events or information, they can maintain their integrity and weaken negative reactions by affirming their own value in a different area.

When people get bad grades at school, make mistakes at work, or break up with a partner, they feel shame and anxiety, which can sometimes develop into self-criticism and depression. In contrast, self-affirmation theory suggests that repeating positive thoughts about yourself can protect you from these negative mental health problems and improve your mood and self-esteem. Positive affirmations are a way to practice this not just in specific situations, but on a daily basis.

◆What evidence is there that positive affirmations are effective?
A 2025 review of 67 studies on positive affirmations found that writing down or saying positive affirmations out loud had a positive effect on participants' self-perception and connection with others, but the effect was small.

Research has also shown that positive affirmations can help social media users maintain their self-esteem and improve the mental health of university students. One study of people undergoing chemotherapy for breast cancer found that positive affirmations reduced depression and sleepiness, and another study found that people with depression improved their self-esteem when they practiced positive affirmations.

A 2009 study showed that positive affirmations only benefit people with high self-esteem, and that they have the opposite effect on people with low self-esteem. However, a 2020 replication study failed to replicate this finding, so further research is needed to determine who specifically benefits from positive affirmations.

◆What are the problems with positive affirmations?
While research has shown that positive affirmations can have benefits, Fraser points out that they also have some risks. Here are some issues with positive affirmations that people should keep in mind:

Toxic positivity
Real people, including ourselves, are imperfect, and the world is sometimes unfair. Therefore, ignoring these facts with positive affirmations can lead to

harmful positivity that suppresses or denies painful emotions. When you feel stressed, you may feel pressured to 'think positively and deal with it yourself,' which can prevent you from asking for help from those around you.

Dopamine addiction
Repeated positive affirmations may release dopamine , a hormone associated with pleasure and reward, giving you a sense of control and competence. However, you may fall into a vicious cycle of chasing the dopamine of positive affirmations in an overly desire to 'always feel pleasure.'

Downplaying the real problem
Positive affirmations may be useful when you are in a safe environment, but if you are in a dangerous place or an abusive relationship, there is a risk that they may make it difficult for you to notice potential danger. For example, if you rely on positive affirmations in a workplace where power harassment and excessive work are commonplace, or if you are being abused by a partner or family member, you may turn a blind eye to the actual danger and ignore your intuition that you should 'run away.'

◆What are some ways to deal with stress other than positive affirmations?
'Recent research suggests that how you talk to yourself may be more important than positive messages,' says Fraser, who offers two approaches worth trying.

Show compassion to yourself

Research has shown that building a compassionate relationship with yourself when faced with stress or failure increases resilience and improves mental health. For example, when experiencing a sad event, telling yourself, 'This is hard,' or 'Everyone feels the same way' is more effective than simply saying positive things. 'Sometimes you just need to have the courage to admit you're suffering and talk to yourself like a good friend,' Fraser said.

Keep distance from yourself
Talking to yourself in the third person can also be effective. For example, rather than thinking, 'I'm furious,' try saying , 'Takashi is furious, but he's dealt with much worse situations in the past.' This creates distance between you and your thoughts. This approach helps you manage your emotions and observe them with curiosity.

Fraser argues that no thinking style is always beneficial or harmful, and that the key is to have an open mind. 'It's important to periodically ask yourself, 'Is this thought serving me?' and choose the approach that's best suited to the situation. If that's a positive self-talk, then approach it with compassion and understanding, not just upbeat slogans,' he says.