20 Affirmations To Boost Your Self-Esteem
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Imagine there was a way to record your innermost thoughts. Beyond the sci-fi movie plot, there is a powerful lesson in it.
We all tell ourselves stories — about who we are, about the world and beyond, about the people in our lives and the role they play, about what we deserve and when, about our dreams and failures — and on and on, all day long.
Stories are powerful. The thoughts inside your head, after time, become a lens you look through. What do you see?
This is where affirmations come in: they are tiny stories we tell ourselves. They shape our inner narratives — and affect how we see both the world and ourselves. They can be incredibly powerful.
Whether you know it or not, you’re already using affirmations — all day, every day. Whether they are positive affirmations or not is really the question. If you’re walking around all day telling yourself the world is out to get you, for example, it’ll be hard to feel joy when it visits.
So if you’re trying to land that dream job, or give up an unhealthy habit, or take up that good one — here is some of the science behind affirmations and 20 potent affirmations to give your self-esteem a boost. Go on, you deserve it.
Affirmations are pithy statements or phrases that, when repeated daily, challenge negative thoughts and boost self-confidence. Scientific evidence suggests that affirmations can have a positive impact on mental and physical health:
The science is there: affirmations can be beneficial for both mental and physical health, and they can help boost self-confidence.
However, affirmations require regular practice if you want to make lasting, long-term changes to the ways that you think and feel.
This affirmation centers on the power of neuroplasticity. Our brain's neuroplasticity allows it to remodel its connections and circuits. It's like an architect with infinite blueprints, continuously constructing and revising our thought patterns.
The stress hormone cortisol can be regulated with mindfulness exercises, deep breathing, and relaxation techniques.
MRI evidence suggests that activity in neural regions involved in self-processing and positive valuation increases when repeating self-affirmations, physically altering our brains’ evaluation of the self.
Concentrating on positive thoughts encourages the release of serotonin, a mood-enhancing neurotransmitter that fosters happiness and a sense of calm.
By setting boundaries and protecting our time and energy, we create a safeguard around our mental well-being — like a moat around a castle.
Reflecting on our actions activates the prefrontal cortex, the rational part of our brain, allowing us to make deliberate, healthier choices.
Tackling new experiences stimulates neural growth in our brains, akin to exercising muscles for growth and strength.
Each small change triggers a ripple effect in our brain, reinforcing and solidifying new, healthier habits over time.
Expressing gratitude triggers dopamine release in our brain, enhancing our motivation to maintain healthy habits and bolstering resilience to stress.
When we tackle problems head-on, we ignite our brain’s problem-solving circuits, decreasing anxiety and fostering a sense of empowerment.
Our brain can bounce back from stress with the right mental attitude and self-care practices. Believing we can get through the storm is key.
Believing in ourselves — and the choices we make — can boost our self-confidence.
Practicing self-compassion can dampen our stress response and promote feelings of calm and acceptance.
Mindfulness engages the brain's attention networks, helping to better manage thoughts and feelings — including the desire to drink.
Visualization activates the same brain regions as performing the actual behavior, effectively "practicing" the new habit — and making it easier to adopt.
This can be a big one — understanding there’s something you contribute to the social fabric can be powerful. And the best part? It’s true!
Social interaction stimulates the release of oxytocin, a hormone that promotes bonding and reduces stress.
Engaging in enjoyable activities boosts dopamine levels, reinforcing positive habits and making it easier to let go of harmful ones. Allowing ourselves to do things that bring us joy can be powerful.
Adopting a growth mindset activates areas of the brain associated with learning and development, promoting resilience and adaptability.
Affirming our self-worth can strengthen neural pathways associated with positive self-perception and confidence.
Tap into the transformative power of your brain, regulate your stress responses, and fuel your journey with any of these affirmations.
Here are some ideas on how to fold these into your everyday life:
You deserve a better you — and these 20 affirmations can help you get there! Be consistent and let neuroplasticity work its magic.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
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