Reviewed by Rachel Goldman, PhD, FTOS

Positive daily affirmations can be a powerful tool for enhancing your mental health. These simple statements help reinforce self-worth and boost confidence, especially during challenging times.

Usually, you will come up with your own daily affirmations based on your specific situation or emotional needs. But sometimes, it helps to consult a list of positive affirmations written by others for inspiration. We've got you covered.

What Are Some Examples?

Here are some affirmations to improve your mental health:

1. I am a strong, capable person.

2. I have done difficult things in the past, and I can do them again.

3. I have faced challenges in the past, and I am more resilient because of them.

4. I am allowed to feel upset, angry, and sad sometimes—that's part of being human.

5. My personal boundaries are important, and I'm allowed to express my needs to others.

6. "No" is a complete sentence, and I don't have to explain or justify my boundaries.

7. I am allowed to feel good and to experience pleasure in life.

8. I am worthy of receiving good things and of accomplishing my goals.

9. The past is the past, and my past doesn't predict my future.

10. I forgive myself for the mistakes I made, and I refuse to hold them against myself.

11. I am allowed to take up space, to have desires, and to have a voice.

12. I don't have to give up my hopes and dreams.

13. All this hard work I am putting into achieving my goals will pay off.

14. I am capable of making healthy choices.

15. I know my worth.

16. I deserve to be loved and to love others.

17. Growth is sometimes bumpy and isn't always linear, but I will stay the course.

18. Healing is within reach for me.

19. I love my body, my mind, my dreams, and my goals.

20. Negative thoughts no longer serve me.

21. I will surround myself with people who love and support me unconditionally.

22. I accept myself for who I am.

23. With positive thoughts and self-confidence, I will be unstoppable.

24. I am proud of myself and will keep striving to do well.

25. Today, I will do my best.

What Are the Benefits?

Positive affirmations can remind you of your self-worth, unique talents, and ability to handle challenges, among other helpful reminders. This is especially powerful during times when it's hard to remember your positive attributes.

Say you've been doing a lot of negative self-talk lately. Maybe you're going through a crisis and want to move through it with a little more strength and optimism. Perhaps you're working toward a particular goal and want positive reminders along the way about your inner strength and tenacity. Daily affirmations can be useful in these moments.

Some researchers believe positive self-affirmations activate parts of the brain that are responsible for rewards and positive valuation. They can also:

• Improve sense of well-being: A 2014 study found that positive self-affirmations can help when people face circumstances that decrease feelings of self-worth and make it harder to grow and adapt. They may also improve health and strengthen relationships. According to the study, these positive benefits can last for many months or even years.

• Help people adopt healthy habits: Studies have found that self-affirmation can help people develop healthier lifestyles and behaviors. For example, they may help people become more physically active and adopt healthier attitudes toward physical activity.

• Improve optimism: Affirmations can provide strength when facing challenges. One promising study found that self-affirmation practice helped cancer survivors adopt more optimistic attitudes and may even improve their health.

• Reduce stress: Chronic stress can make it hard to make clear-headed decisions and solve problems. A 2013 study found that practicing self-affirmation can improve problem-solving skills among chronically stressed individuals.

• Improve parenting abilities: A 2020 study found that positive self-affirmation increased parents' self-confidence and interest in seeking supportive parenting resources. This was especially helpful for parents who often fear judgment from others about their parenting abilities.

There are no hard-and-fast rules for using positive affirmations.

Most people end up writing down their affirmations, usually in some type of journal. Studies have shown that journaling is a wonderful way to reduce distress, anxiety, and feelings of depression and increase feelings of positive well-being.

Journaling isn't the only option, though. Here are other ideas:

• Write your affirmations on sticky notes and place them in places you'll see them throughout your day.

• Write affirmations in the notes section of your phone or save them in the Anicca app as a reminder that pops up on your phone.

• Set a goal and aim for one affirmation each day.

• Consider making time for affirmations at the same time each day—first thing in the morning or right before you go to sleep, for example—so that you will stick to a routine.

• Consider having an affirmation "buddy" to share affirmations with and hold yourself accountable.

When You Need More Support

Affirmations can be a great self-help strategy, but they can't replace medication or therapy. If you have a mental health condition or are experiencing a mental health crisis, you might need more support.

You should connect with a mental health professional if you are experiencing constant negative self-talk, symptoms of depression or anxiety, or finding it difficult to function in your day-to-day life. Your mental health is worth caring for, and you deserve to feel well.

Sources

1. Hill Z, Spiegel M, Gennetian LA. Pride-based self-affirmations and parenting programs. Frontiers in Psychology. 2020;11:910. doi:10.3389/fpsyg.2020.00910

2. Cascio CN, O'Donnell MB, Tinney FJ, et al. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience. 2016;11(4):621-629. doi:10.1093/scan/nsv136

3. Cohen GL, Sherman DK. The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology. 2014;65:333–371. doi:10.1146/annurev-psych-010213-115137

4. Epton T, Harris PR, Kane R, et al. The impact of self-affirmation on health-behavior change: a meta-analysis. Health Psychology. 2015 Mar;34(3):187-96. doi:10.1037/hea0000116

5. Cooke R, Trebaczyk H, Harris PR, et al. Self-affirmation promotes physical activity. Journal of Sport and Exercise Psychology. 2014;36(2):217-23. doi:10.1123/jsep.2013-0041

6. Taber JM, Klein WMP, Ferrer RA, et al. Optimism and Spontaneous Self-affirmation are Associated with Lower Likelihood of Cognitive Impairment and Greater Positive Affect among Cancer Survivors. Annals of Behavioral Medicine 2015;50(2). doi:10.1007/s12160-015-9745-9

7. Creswell JD, Dutcher JM, Klein WMP, et al. Self-affirmation improves problem-solving under stress. PLOS One. 2013;8(5):e62593. doi:10.1371/journal.pone.0062593

8. Smyth JM, Johnson JA, Auer BJ, et al. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290

This article copies the structure and wording of "25 Positive Daily Affirmations To Support Your Mental Health and Self-Esteem" by Verywell Mind: https://www.verywellmind.com/positive-daily-affirmations-for-mental-health-12160103

Anicca app: https://apps.apple.com/us/app/id6755129214