Self-affirmations improve self-esteem

The self-affirmations (brief exercises in which people reflect on their core values, identity and positive traits) can increase overall well-being of the people and make them happier in small but significant ways, according to research from the University of Hong Kong (China), published by the American Psychological Association in American Psychologist.

“Even brief, inexpensive self-affirmation exercises can generate important psychological benefits in terms of improving personal and social well-being. More importantly, these benefits are immediate and long-lasting,” says study author Dr. Minhong (Maggie) Wang of the University of Hong Kong.

Previous research has suggested that self-affirmation exercises They may have specific benefits, such as improving the academic performance of underrepresented students and increasing motivation to quit smoking.

These exercises work by reminding people of their internal strengths and acting as a buffer against external threats and concerns. In the current study, Wang and her colleagues wanted to investigate whether self-affirmations also have more general positive effects on people’s well-being and, if so, whether these effects are temporary or long-lasting.

To answer these questions, they reviewed data from 129 studies of self-affirmations published in peer-reviewed journals, with a total of 17,748 participants. To be included in the analysis, each study had to include a stand-alone self-affirmation exercise (self-affirmation could not be part of a broader intervention) and include at least one outcome measure related to well-being.

The outcome measures were grouped into four categories: general well-being (mood and life satisfaction); social welfare (sense of community and belonging); self-perception and self-esteem; and reducing barriers to well-being (negative symptoms such as anxiety or negative mood).

Seventy-eight studies were conducted in the United States, 10 in Europe, six in Asia, and the remainder in different or unspecified countries. Most of the studies (89) were conducted with university students, 13 included participants between 12 and 18 years old and 27 included adult participants between 18 and 72 years old.

Overall, the researchers found that self-statements had positive effects on people’s general well-being, social well-being, self-perception and self-esteem. Self-affirmations also reduced negative symptoms such as anxiety and negative mood. These effects did not disappear immediately, but rather persisted over time, with an average follow-up of almost two weeks in all studies.

The effects were maintained in adolescents, university students and adults, and in all countries. However, the effect of self-affirmations on self-perception was greater in adults than in adolescents, and the effect on general well-being was greater in American participants than in Asian and European participants.

Integrate self-affirmation strategies

“The findings argue for integrating self-affirmation strategies into wellness programs, especially in schools and universities,” says Wang.

“Educators and parents can use self-affirmation strategies to provide immediate psychological support and help students meet challenges and develop resilience in difficult situations. These strategies can promote individual and social well-being, as well as strengthen social connections within communities,” he adds.

Since much of the research on self-affirmations so far has been conducted with American college students, future studies should aim to broaden the scope of the research to include adolescents, more adults and cross-cultural groups, Wang said.