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Are self-affirmations Helpful? The research says YES!

In a world where we are bombarded with messages about who we should be, how we should act, and what we should look like, it is so easy to lose sight of our sense of worth and realize our own potential. 

Research has shown that self- affirmations can bring us back to our own values (1). We can repeat positive statements ( self- affirmations) to ourselves to foster a positive mindset that encourages growth. These affirmations are reminders of our self-worth, strengths, and capabilities.  They help us to cultivate a more positive outlook.


Here are some of the benefits of Self- Affirmations


1.     Boosting Self Confidence: We reinforce a positive self-image by affirming our strengths which in turn boost our confidence to tackle challenges and pursue our goals.


2.     Cultivating resilience: Self -affirmations remind us that setbacks and failures do not define us and allow us to be resilient and bounce back.


3.     Fostering Self Compassion: We are often our own harshest critics. Self-affirmations encourage us to be kinder to ourselves and remind us that we are deserving of love, respect, and forgiveness.


4.     Shifting mindset: Over time repetition of affirmations can literally rewire our brain. This experience- dependent neuroplasticity means that our thoughts (positive and negative) and form new neural pathways (2).


5.     Improving mental well-being: Self affirmations have been shown to help reduce stress and anxiety.


6.     Enhancing performance:  In academics (3), athletics (4), or the workplace, self-affirmations have been found to enhance performance by reducing self-doubt and increasing motivation (5).



When we believe in ourselves, we're more likely to strive for excellence and persevere in the face of obstacles.


How to incorporate Self Affirmations


1.     Begin your day by reciting a self-affirmation. Align it with your needs, it must be something that resonates with you or what is the point? Choose statements that inspire and uplift you.

2.     Use Visual reminders: Keep a post-it on your mirror, keep a positive affirmation deck nearby that resonates with you. You can choose a different affirmation daily or if you have one issue you are dealing with, use the same one for a few days at a time.


3.     Create Rituals: This is where I will bring aromatherapy into the mix.  Choosing an essential oil or essential oil blend that resonates with you while you repeat your affirmation MIGHT be helpful.

The region of the brain that is active when a person is doing self-affirmations (6,1,7) is closely linked to the region of the brain that is affected by the inhalation of essential oils, the regions where emotions and memories are regulated. 

While there is no scientific evidence as of yet because research needs to be carried out on this topic, one can infer that by using an essential oil or essential oil blend during a daily affirmation practice that those specific thoughts can be reinforced.


If we associate that aroma with the positive affirmation, we could, in theory carry an aroma inhaler or diffuse that aroma throughout the day to reinforce those thoughts 

Self-affirmations are powerful catalysts for personal transformation and growth.


They can set off what is called by Cohen and Sherman (2014)  a cycle of adaptive potential. This is a positive feedback loop between the self-system and the social system.


From : Cohen and Sherman 2014.

Here is how the feedback loop works:

  • When an individual is self-affirmed (a) they achieve better performance.


  • Because the individual performs better, they are self-affirmed (b).


  • Because they perform better, more is expected of them (c).


  • Because more is expected, others in the social system draw out a better performance of the individual (d).


  • Other individuals in the social system affirm the individual’s self through positive feedback (e).


  • The individual alters the social system in a positive way through their actions (f).


As you can see, by embracing the practice of affirming our worth and potential we can start to live a life with more confidence, compassion and resilience. This leads to us as individuals having a greater positive impact on society.

Who doesn't want to make the world a better place?


Take the time to acknowledge your strengths embrace who you truly are and affirm the unlimited potential that lies within you.


You are enough.

You are worthy.

You are capable.


To get a free downloadable deck of 52 affirmation cards in PDF or PNG format click the buttons below


If you are interested in coming up with your own signature blend to go with your affimations send me an email to set up a consultation


There are also other downloadable affirmation decks available for purchase here.

Any questions?

Want me to make you a custom blend to go with your affirmation practice? Do you want to know if aromatherapy is right for you? Send me an email we can set up a discovery chat.


Check out my new mini course which covers 10 common essential oils people have at home.

This mini course is meant for people who have some of the most common essential oils at home and have a lot of confusion around what to do with them.

This course is meant to EMPOWER you to be able to reach for those common essential oils and use them to support your health and wellbeing.

You will have peace of mind knowing that the information is coming from a reliable source who has your safety and wellbeing in mind.

This is NOT for aromatherapists who need CEU's

It is now live on the website at the introductory price of $39 ( Canadian)

Any questions? Send me an email



1.     Cascio CN, O'Donnell MB, Tinney FJ, Lieberman MD, Taylor SE, Strecher VJ, Falk EB. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016 Apr;11(4):621-9. doi: 10.1093/scan/nsv136. Epub 2015 Nov 5. PMID: 26541373; PMCID: PMC4814782.



3.     Cohen GL, Sherman DK. The psychology of change: self-affirmation and social psychological intervention. Annu Rev Psychol. 2014;65:333-71. doi: 10.1146/annurev-psych-010213-115137. PMID: 24405362.


5.     Falk EB, O'Donnell MB, Cascio CN, Tinney F, Kang Y, Lieberman MD, Taylor SE, An L, Resnicow K, Strecher VJ. Self-affirmation alters the brain's response to health messages and subsequent behavior change. Proc Natl Acad Sci U S A. 2015 Feb 17;112(7):1977-82. doi: 10.1073/pnas.1500247112. Epub 2015 Feb 2. PMID: 25646442; PMCID: PMC4343089.


6.     Hiser J, Koenigs M. The Multifaceted Role of the Ventromedial Prefrontal Cortex in Emotion, Decision Making, Social Cognition, and Psychopathology. Biol Psychiatry. 2018 Apr 15;83(8):638-647. doi: 10.1016/j.biopsych.2017.10.030. Epub 2017 Nov 20. PMID: 29275839; PMCID: PMC5862740.


7.     Suzuki, Y., Tanaka, S.C. Functions of the ventromedial prefrontal cortex in emotion regulation under stress. Sci Rep 11, 18225 (2021).






Fawn Last is a life long learner and educator with degrees in biology and geology. She left an academic career to become a certified aromatherapist and continues to learn as she helps others find ways to support their wellbeing using aromatherapy.



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DISCLAIMER: The information on this site is not intended to be a substitute for medical advice, diagnosis, or treatment, and is for educational and informational purposes only. When incorporating any complementary alternative therapy into your health care regimen, always seek the advice of your medical doctor or qualified healthcare provider, and watch for any possible interactions or side effects. Statements made on this site have not been evaluated by Health Canada or the FDA (U.S. Food & Drug Administration)


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