Oct. 29, 2025 – Sometimes you need to remind yourself what makes you amazing. And if you think that advice sounds corny, know that science backs it up.
A large new review of studies published in American Psychologist shows that self-affirmations – brief exercises that focus your attention on what makes you unique, including your values, identity, and strengths – can improve mental health and well-being. The effects are modest but consistent and can build over time.
"Our findings suggested that self-affirmation extended beyond temporary emotional uplifts," said study author Minhong (Maggie) Wang, PhD, a professor at the University of Hong Kong, "serving as a trigger for an upward spiral of adaptive outcomes over time."
The analysis looked at 129 studies, including almost 18,000 people ranging in age from 12 to 72. Most studies involved exercises that required people to reflect on what matters most or to recall their positive traits.
These led to small but immediate improvements in self-perception – seeing yourself as good enough – and general well-being. They also decreased psychological barriers to well-being, such as depression, anxiety, paranoia, and defensiveness. The benefits persisted over time, "lasting, on average, about 1.8 weeks," said Wang.
Previous research shows that people who practice self-affirmation often do it spontaneously when facing new stress.
"This suggests that regular practice could potentially help make self-affirmation a more automatic and accessible coping resource," said Wang.
Who Can Benefit From Self-Affirmation?
Just about anyone can benefit, the study found, including people of all ages from across the world. It helped adults the most. They showed greater gains in self-perception than children did – perhaps because they have more self-awareness. Americans reported a slightly higher well-being boost than Asian or European people, possibly due to differences in the way culture shapes how well affirmations work. The U.S. consistently ranks high in individualism, and that emphasis on identity and autonomy might strengthen the effect, Wang said.
Why Does Self-Affirmation Make You Feel Better?
It helps put stress into context, said Wang.
"A poor test score or difficult feedback feels less overwhelming when viewed in the context of what truly matters to you," said Wang. "Affirmation helps you see the bigger picture."
This perspective shift triggers a positive feedback loop, said Wang: The boost in mood and self-worth reinforces a new, more positive view of yourself. That new self-view then shapes how you act and respond to situations – which in turn reinforces the better mood and stronger self-worth that started the cycle.
"In essence, the brief exercise successfully 'plants a seed' that continues to grow," said Wang.
What's the Best Way to Get Started?
"It can be as simple as reflecting and writing about the values that are most important to you for 10 minutes," said Emily K. Lindsay, PhD, an assistant professor of psychology at the University of Pittsburgh.
Here's what the experts suggest:
Think about the values that matter most to you. "For many people, this is valued relationships," Lindsay said. But it could also be independence, learning, or knowledge. You can tailor this to a particular area of your life – for work, focus on professional values (helping others, communication, teamwork). You could also try "attribute" affirmation – recalling a time when you were kind, capable, or resilient, or any moment that reminds you of your strengths.
Set a timer for 10 minutes and write freely about those values or attributes. Don't worry about grammar or structure – this is for you. You can also do this part mentally, or try a more visual approach: Create a digital avatar that represents your core identity and values, Wang said.
Keep it specific and about you. Focus on why this value matters to you, not why it should matter in general, Lindsay said. Consider: Can you describe a time when this value was especially meaningful? How does it influence your daily life or decisions?
Try it for the first time on an ordinary day. Then try it again during a stressful period, such as when you're preparing for a difficult conversation or facing an important decision.
"It can be part of broader mindfulness, gratitude, or reflection routines," Wang said.
