The Science and Power of Affirmations
Have you ever repeated a phrase like “I’ve got this” before a big moment, or whispered “I am okay” during a stressful time? These are affirmations—simple yet powerful statements we tell ourselves. But beyond feel-good vibes, did you know there's neuroscience behind how affirmations actually reshape your brain?
Let’s explore what affirmations are, how they work, why they matter, and how to make them effective—especially if you're navigating chronic pain, scoliosis, or emotional challenges.
🔍 What Are Affirmations?
Affirmations are positive, present-tense statements we repeat to challenge and reprogram unhelpful thoughts. They’re not toxic positivity or wishful thinking—they’re intentional neural workouts that help shape how we think, feel, and act.
Example:
Instead of “I’ll never feel better,” → try: “I’m learning to cope and grow stronger each day.”
It’s important to remember that “the way you speak to yourself dictates your mood, your habits, your body language, and how you present yourself to the world” - Nicole Vignola Rewire pg. 112
🧠 The Neuroscience of Affirmations: How They Work
Affirmations harness your brain’s natural ability to change, known as neuroplasticity. When you repeat empowering statements with emotion and consistency, you strengthen the neural pathways associated with self-worth, motivation, and resilience—while weakening those related to fear or shame.
Key Brain Regions Involved:
Ventromedial Prefrontal Cortex (vmPFC) – processes self-related information and value
Amygdala – regulates emotional responses, especially fear and threat
Ventral Striatum – part of the brain’s reward system, linked to motivation and pleasure
🧪 Research Insight:
A 2015 fMRI study by Falk et al. found that self-affirmation activates the brain's reward system, making individuals more open to change and less reactive to stress.
Another study (Creswell et al., 2013) showed that affirmations lowered cortisol levels and improved problem-solving under pressure. Previous studies have suggested that health-deteriorating stress can be reduced through self-affirmations(Sherman et al., 2009; Critcher & Dunning, 2015).
Cooke and colleagues (2014) created a study exploring whether focusing on a positive aspect of oneself (like honesty) through self-affirmation could boost physical activity and influence motivation-related beliefs. After a week, participants who engaged in self-affirmation reported significantly more physical activity, better attitudes toward exercise, and stronger intentions to stay active compared to those who didn’t—suggesting self-affirmation may be a simple yet effective way to promote healthy behaviors. Additionally, a different study by Epton & Harris (2008) demonstrated that women who completed a self-affirmation task before reading about the benefits of fruit and vegetables ate significantly more over the following week—about 5.5 more portions—compared to those who didn’t. The increase was linked to greater belief in the effectiveness of the behavior, suggesting self-affirmation can meaningfully support health behavior change.
✅ The Benefits of Daily Affirmations
Whether you're managing chronic pain, living with scoliosis, navigating anxiety, or just seeking a confidence boost, affirmations can offer real benefits:
Reduces stress & cortisol: Calms the nervous system and reduces emotional reactivity
Boosts self-esteem & self-efficacy: Strengthens belief in your ability to cope and succeed
Improves focus & emotional control: Anchors the mind, especially during pain flares or panic
Encourages healthy behavior change: Promotes better choices through motivation and self-trust
Builds resilience & hope: Helps reframe setbacks as growth opportunities
How to make an effective Affirmation
Find the purpose. Think about what you’d like to get from the affirmation. Do you want it to reassure you of something? Motivate you to accomplish a goal? Or boost your confidence?
Keep it short. using a phrase that’s about three to seven words. Something that is quick and easy and short enough to repeat multiple times.
Keep it authentic. An affirmation needs a level of authenticity in order to be used effectively. It should be something you believe is true, even if you may not feel that truth all the time
*It's important to keep in mind that sometimes if these affirmations feel out of reach or are ultra-positive like “I am beautiful” or “I love myself and everything about me” especially if we don't entirely believe them then this actually might back fire and make you feel worse. Keep in mind that neutral affirmations are okay and they should be realistic or focus on traits that we do like. So instead of “I love myself” it might be “I love my smile”.
🔁 How Often Should You Use Affirmations?
Neuroscience tells us repetition is key. Here's how to build them into your day:
🕘 Morning, midday, and evening: 2–3x/day
✍️ Say them aloud and/or write them down
🔁 Repeat for at least 21–66 days (it takes time to rewire the brain!)
🪞Try mirror affirmations for deeper self-connection
✨ Examples of Effective Affirmations
Here are some affirmations tailored to chronic pain, body image, and emotional resilience:
🌿 For Chronic Pain or Scoliosis:
“Pain is not who I am—it's an experience I’m learning to manage.”
“My body is adapting, and I treat it with kindness.”
“There is beauty in every curve of my journey.”
💜 For Body Image & Self-Worth:
“I am more than how I look—I am how I feel, think, and care.”
“My worth is not defined by my size, shape, or spine.”
“I choose self-compassion over criticism.”
⚡ For Confidence & Growth:
“I am capable, even on hard days.”
“I trust myself to figure things out.”
“I am always evolving—I don’t have to be perfect to be powerful.”
Conclusion
Affirmations are more than motivational mantras—they’re science-backed tools that help retrain your brain, regulate your emotions, and support your healing. Whether you're managing chronic pain, navigating scoliosis, or simply building your emotional toolkit, affirmations can be a gentle yet powerful practice in your daily routine.
So start small. Choose one affirmation that resonates. Repeat it with intention. And watch how your inner dialogue—and your nervous system—begin to shift.