10 uplifting affirmations to boost your wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Some days we crush it, some days we feel crushed. No matter what kind of day you're having, repeating positive affirmations can give your mental health a little boost.
We know this scenario well. A friend calls and says something like, “I didn’t get the job. I’m sure everyone else was smarter.” Then you immediately leap into action saying, “Are you kidding?! You’re one of the smartest people I know!” The words come out effortlessly.
But then a few weeks later, the same situation happens to you and instead of saying those effortless affirmations back to yourself, you think, “Of course I didn’t get the promotion. I’m not smart enough.” Why is it so easy to support and reassure our friends but not ourselves?
It feels amazing when your friend snaps you out of a low moment, and reminds you how great you are with a positive affirmation. But we can also do this for ourselves too. It can feel unnatural at first, but with time, it might be surprising how easy it is to remind yourself of your worth and potential. Let’s dive in.
10 positive affirmations to boost your wellbeing
Positive affirmations are uplifting statements or phrases you can say to yourself to help keep negative self-talk or self-sabotaging thoughts at bay. They can help build up your positive self-image and give you more of an optimistic life outlook. Here are 10 uplifting affirmations that can help to boost your well being and might even make you smile.
1. I give myself permission to grow at my own pace.
Personal growth isn’t a race. Remind yourself everyone’s journey looks different. It’s okay to take your time. Trust your own pace and try to feel at peace with where you are.
2. I trust in the timing of my life.
Sometimes it feels like things aren’t happening fast enough or the way we want them to. It’s easy to feel like everyone else is lapping you. But this affirmation reminds you to trust that life unfolds in its own time.
3. I am not my thoughts, feelings, or fears.
It can be easy to feel overwhelmed by the negative thoughts or emotions inside you. By repeating this phrase, you can help remind yourself that you’re so much more than your fears, feelings, or thoughts.
4. My feelings are valid.
Whatever you’re going through, your feelings matter. Your emotions don’t need to be justified or compared to anyone else’s experience — they’re real and it can feel amazing to acknowledge them.
5. My wellbeing is a priority.
Work, responsibilities, and taking care of others can sometimes consume us so much that we forget to take care of ourselves. This affirmation is a good reminder that your life, health and wellbeing is also just as important.
6. I am allowed to put my needs first.
Prioritizing yourself can sometimes make you feel like you’re selfish. But putting yourself first does not make you selfish — it means you’re taking care of your own needs. And these words can remind you of that.
7. I choose to be kind to myself.
Let’s face it, most of the time, we’re our harshest critics, but this phrase encourages you to treat yourself with the same kindness and compassion you’d show a friend.
8. I appreciate myself just the way I am at this moment.
It’s easy to daydream about the many things we wish we could change about ourselves. But this phrase can help you pause and cherish yourself exactly as you are right now, without judgment.
9. I give myself permission to struggle.
There’s no way around it, life can be really hard at times. And it’s okay to feel that way. Allow yourself to work through struggles without the pressure of having it all together with the help of this affirmation.
10. I can and I will.
On days when you’re feeling unsure or like you’re drowning, remind yourself that you have strength to push through hard times and achieve your goals. You’re stronger than you know.
What are the benefits of affirmations? 6 ways they can improve your life
Positive affirmations don’t always feel natural rolling off the tongue. But by saying these phrases regularly, they can slowly help train your brain to focus on uplifting, empowering thoughts.
Of course, affirmations are not some magic wand that’ll fix all of your problems. But they might help make you feel a little bit better in your day-to-day life. Here are six possible benefits:
Boost self-esteem: If you’re feeling insecure, saying positive statements like “I am enough just as I am” can help rebuild your confidence.
Reduce stress: When life feels chaotic or overwhelming, it’s easy to go down a rabbit hole of stress. Affirmations like “I choose peace” or “I am in control of my thoughts” can help you interrupt those stressful thought patterns and create a sense of calm.
Shift your mindset: Thoughts like “I’m not good enough” or “I can’t do this,” can become second nature to us. But try training yourself to think, “I am capable” or “I am strong enough to handle this” when those thoughts come up.
Stay motivated: When you repeat affirmations that focus on your goals, like “I am capable of achieving my dreams” or “I trust that everything is working out for my highest good,” it can remind you of what you’re working toward so you can keep going — even on days when you feel like everything is at a standstill and doubt kicks in.
Improve emotional resilience: Words like “I am growing and learning every day” remind you that even tough times can lead to growth and can make you strong enough to mentally bounce back.
Support mental health: Saying statements like “I am in control of my thoughts” can help turn down the intensity of your anxious or depressive thoughts and help to calm and reassure you — especially when they’re used alongside professional help.
The difference between positive affirmations and toxic positivity
Maintaining a happy or positive outlook is good in a lot of ways. But if you don’t allow yourself space to also feel “negative” emotions in the process it can be unhelpful and even unhealthy. Not giving yourself space to process life’s tougher moments is known as toxic positivity, so striking a balance is key.
It’s easy to think that positive affirmations can lead to toxic positivity because they encourage you to ignore your negative emotions. And the truth is, they could. But when practiced correctly, positive affirmations very much acknowledge and process negative feelings rather than just pretending everything is fine.
You’re not using affirmations to ignore your reality. You’re empowering yourself to notice those negative feelings and then meeting them with a stronger, more optimistic approach — which can eventually help improve your self-esteem.
How to use affirmations: 8 tips to build a daily practice
Saying positive statements can feel like a lot, especially when you’re not in the right mental headspace. Let’s face it, sometimes it just feels good to wallow in self-pity. So maybe you give yourself a moment to feel whatever you’re feeling, then you take action and move forward more positively. Here are eight tips that can help make repeating daily affirmations to yourself a little bit easier.
1. Choose affirmations that resonate
Affirmations work better when they mean something to you and feel personal. So, if you’re working on self-love, try affirmations like, “I am worthy of love and respect,” or “I am enough just as I am.”
Reflect on what you need, and then pick a few affirmations that hit you in a good way.
2. Make it a daily habit
The power of affirmations comes from repetition, so make them part of your daily routine. (Don’t have a consistent daily routine? Here are 10 tips to help build one.)
You can say your affirmations first thing in the morning like when you’re brushing your teeth or stuck in traffic. Or try repeating them when you’re winding down and getting ready for bed.
Find a time that works for you and stick with it — the more you repeat your affirmations, the more they’ll start to feel natural and shift your mindset.
3. Say them out loud
When you repeat your affirmations out loud and with intention, your brain’s more likely to internalize the message (even if it feels like you want to crawl under the covers at first.)
If you feel comfortable, try saying your affirmations in front of the mirror. This can help make the words you’re saying and your belief in them stronger.
4. Write them down
Keep a journal and write down your affirmations daily, or jot them on sticky notes and place them where you’ll see them regularly — like your bathroom mirror, your computer screen, or your refrigerator. Seeing your affirmations throughout the day can help remind you to stay positive.
If journaling is new to you, check out these seven tips to get started.
5. Pair affirmations with visualization
It can help if after you say each affirmation, you also picture what it would look and feel like if those words were already true. This can give your words more power.
So if your affirmation is “I am confident and capable,” imagine yourself feeling confident and capable in places where you want to be, like at a presentation at work, or right before you go and talk to that cute person at the bar.
6. Stay patient and consistent
You might not notice immediate changes, and that’s okay. It takes time for new habits to form. Stay patient and keep going — even on days when you want to throw the towel in. Remind yourself that eventually these affirmations will become a natural part of how you think and feel.
💙 If Patience isn’t your strong suit, this meditation with Tamara Levitt can help you practice.
7. Use affirmations during difficult moments
During tough times, when you’re feeling overwhelmed or consumed with stress, take a moment to pause, breathe, and repeat a calming affirmation.
Try “I am in control of my thoughts” or “I trust that everything will work out for my highest good.” These might help provide you with a little comfort and a sense of control.
💙 We get it: Stress can really weigh you down. Learn how to Overcome Stress and Anxiety in this series with Dr. Julie Smith.
8. Customize your practice to fit your life
Set yourself up to succeed. Tailor your affirmations so that they work for you. Here are a four ways that can help you accomplish that:
Say your affirmations quietly to yourself wherever feels convenient to you
Combine them with other activities you enjoy doing like yoga, meditation, or journaling
Set a daily reminder on your phone
Share your practice with a friend or loved one
Affirmations FAQs
How long does it take for affirmations to work?
Some people might begin to feel more positive and uplifted after just a few days of consistent practice, while for others, it might take a few weeks or even longer.
The key to success with affirmations is repetition and being patient with yourself (here are seven tips to help). Like any new habit, it takes time for your brain to rewire and fully embrace these positive thoughts. So trust the process and give yourself time to let the affirmations work their magic.
Can affirmations help with anxiety and depression?
When your mind’s filled with anxious and depressive thoughts, affirmations can help gently bring you back to the present and introduce you to more positive, hopeful thoughts.
Try repeating statements like, “I am in control of my thoughts,” or, “I trust in my ability to get through tough times,”
Also, it’s important to note that affirmations work best when combined with other support, like therapy, medication (if it’s needed), and self-care practices. If self-care isn’t currently a part of your routine, these 20 ideas can get you started.
And of course, if you’re experiencing severe anxiety or depression, talk to a professional, as affirmations alone may not be enough.
What are the best affirmations?
Everyone’s needs and experiences are different, so the best affirmations are the ones that metaphorically punch you in the gut and make you think, “Yeah, that felt good. I needed to hear that.”
What area of your life could use more positivity? Don’t be scared — break out your figurative lab coat and experiment! Find what works best for you:
If you’re working on self-love, affirmations like, “I am worthy of love and respect,” might hit the spot.
If you’re focusing on building confidence, something like “I am capable of achieving my goals,” could be a good fit.
If you’re going through a stressful time, “I am calm and in control,” or, “I trust that everything will work out,” could help soothe you.
How can I create personalized affirmations?
Sometimes affirmations can feel too formal and like it came from a stuffy ancient text. If you’re having trouble connecting on a real level with affirmations try creating your own by:
Identifying an area where you’d like to feel more empowered, like improving your self-confidence, reducing stress, or staying focused on your goals.
Think of a statement that reflects the outcome you want. So if you’re trying to feel more confident, you could say, “I am confident and capable.”
Keep your affirmations positive and in the present tense, so your mind more easily accepts them.
Try to avoid phrases that focus on what you don’t want (like, “I am not anxious,”) — instead, try to focus on what you do want (like, “I am calm and in control.”)
Can affirmations be used in meditation or mindfulness practices?
Affirmations can easily be added into meditation or mindfulness practices.
Hey, you can even start now! Breathe in, relax, and say, “I can add affirmations to my daily meditation.” By pairing these two practices, it can help deepen their impact on reducing stress, enhancing self-awareness, and promoting emotional balance.
If you use affirmations during mindfulness exercises—and you want to focus on staying present—breathe in, and think, “I am calm.” As you breathe out, think, “I release stress.” These statements can help anchor your attention and bring a sense of calm and clarity to your practice.
Calm your mind. Change your life.
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