The pursuit of well-being often feels like navigating an obstacle course filled with conflicting advice and unattainable promises. However, what if the key to feeling better was more accessible than we thought? Beyond therapies, gurus, and viral trends, recent scientific investigations suggest that personal change can begin with something as simple as introspection.
On November 1, 2023, researchers from various institutions examined the effects of self-affirmation or “manifesting the self” and indicated that achieving a more fulfilling life could be within easier reach than previously believed. This research sheds light on the validity of such strategies and highlights how they can be implemented effectively.
According to Minhong (Maggie) Wang, a researcher at the University of Hong Kong, and author of a pivotal study, “Even brief and cost-effective self-affirmation exercises can yield significant psychological benefits, improving both personal and social well-being.” The study, published in the journal American Psychologist by the American Psychological Association, confirms that self-affirmations—short exercises where individuals reflect on their core values, identity, and positive traits—can enhance overall well-being, increase happiness, and motivate positive actions.
Previous research has indicated that self-affirmation exercises might provide specific benefits, such as improving academic performance among underrepresented students and increasing motivation to quit smoking.
Understanding the Study
The researchers aimed to determine whether self-affirmations could positively impact general well-being and, if so, whether these effects were temporary or lasting. They analyzed data from 129 peer-reviewed studies on self-affirmations, involving a total of 17,748 participants. Each study included an independent self-affirmation exercise and at least one related measure of well-being.
Outcome measures were categorized into four groups: general well-being (mood and life satisfaction), social well-being (sense of community and belonging), self-perception and self-esteem, and the reduction of barriers to well-being (negative symptoms such as anxiety or low mood). Most studies were conducted in the United States, with others in Europe and Asia. The majority involved college students, with some including adolescents and adults.
Benefits Observed
The findings revealed that self-affirmations positively influenced general well-being, social well-being, self-perception, and self-esteem. They also contributed to a reduction in negative symptoms, such as anxiety and low mood. Importantly, these effects were not short-lived; they persisted over time, with an average follow-up period of nearly two weeks across all studies. The benefits were consistent among adolescents, college students, and adults, regardless of geographic location. However, the impact on self-perception was notably stronger among adults compared to adolescents, and the overall well-being effect was more pronounced in American participants than those from Asia or Europe.
Practical Implementation
The interventions demonstrating these benefits are quite straightforward. They typically involve writing about important personal values or positive qualities, rather than engaging in mystical experiences or complex exercises. For instance, individuals can:
- Spend a few minutes reflecting on their most valued aspects of life (friendship, honesty, creativity, etc.).
- Write about why these values matter and how they manifest in daily life.
- Repeat the exercise once or several times a week.
- Adapt the exercise to reaffirm personal achievements or moments of strength, as per the study”s context.
The essential takeaway is that real well-being benefits can arise from dedicating just a few minutes to writing, reflecting, and reaffirming positive aspects of one”s identity and daily experiences. There is no need for complicated rituals or costly products.
Wang advocates for incorporating self-affirmation strategies into well-being programs, especially within educational settings. “Educators and parents can utilize self-affirmation techniques to provide immediate psychological support, helping students navigate challenges and build resilience in difficult situations. These strategies can enhance individual and social well-being while strengthening social connections within communities,” Wang concludes.
