Positive Affirmations (Verbal Vitamins)

Today, we’re talking about one of my favorite topics (at least in my top 10) that sounds simple but can be deeply transformative: positive affirmations.  You’ve probably seen them on sticky notes, Instagram quotes, FB or maybe even your bathroom mirror—phrases like “I am enough,” or “I am in control of my thoughts.” But… Do they actually work? And if so, how? Let’s explore science—and then I’ll share some powerful affirmations you can start using today. So, what exactly are positive affirmations? In a nutshell, they’re short, powerful statements that you repeat to yourself to challenge and change unhelpful thoughts. Think of them as little verbal vitamins for your brain—nourishing, strengthening, and protective. 

Positive affirmations are more than just feel-good phrases. Backed by real science, they can help you reshape your internal dialogue, build resilience, and take meaningful steps toward a better you. If you enjoyed this episode, don’t forget to share it with someone who might need a little encouragement today.

Transcript

Today, we’re talking about one of my favorite topics (at least in my top 10) that sounds simple but can be deeply transformative: positive affirmations.  You’ve probably seen them on sticky notes, Instagram quotes, FB or maybe even your bathroom mirror—phrases like “I am enough,” or “I am in control of my thoughts.” But… Do they actually work? And if so, how? 

Let’s explore science—and then I’ll share some powerful affirmations you can start using today. So, what exactly are positive affirmations? In a nutshell, they’re short, powerful statements that you repeat to yourself to challenge and change unhelpful thoughts. Think of them as little verbal vitamins for your brain—nourishing, strengthening, and protective. They’re often written in the present tense and focus on what is possible, rather than what’s lacking. Examples? Sure: 

“I am capable of achieving my goals.” 

“I deserve happiness and success.” 

“I learn and grow from my challenges.” 

But… is this just wishful thinking? Let’s look at the research. 

 Researchers have actually studied the effects of self-affirmation in psychology and neuroscience. One standout study published in Social Cognitive and Affective Neuroscience found that affirmations activate the brain's reward centers—specifically, the ventromedial prefrontal cortex. That’s the same area that lights up when we experience pleasure or anticipate a reward. Affirmations also tie into what's known as Self-Affirmation Theory, introduced by Claude Steele in the 1980s. According to this theory, people are motivated to maintain their self-integrity. When we affirm core values—like courage, kindness, or perseverance—we buffer ourselves against threats and criticism, reducing stress and increasing resilience.  One of my favorite authors on this topic is Louise Hay.  Her books are step-by-step guides on how to heal ailments through positive affirmations. I often refer to her charts where she lists a body part..a possible disorder or disease and then a healing affirmation or two. ‘Heal Your Body” “ Heal Your Life” and” Power is Within You "are three of her best sellers. 

In practical terms, daily affirmations have been shown to: 

• Reduce stress  
• Improve academic performance 
• Boost problem-solving under pressure 
• Increase self-esteem and optimism 

And here’s the kicker—it’s not about pretending everything is perfect. It’s about reinforcing your belief in your ability to handle life’s challenges.  Alright, now let’s get practical. I want to share a few categories of affirmations you can try—especially if you're working on self-improvement, whether that’s in relationships, confidence, health, or career. 

 Confidence & Self-Worth 

• “I am enough exactly as I am.” 
• “I trust myself to make good decisions.” 
• “I release the need to compare myself to others.” 
•  Growth & Resilience “I grow stronger with every challenge I face.” 
• “I am open to learning and evolving.” 
• “Mistakes are stepping stones to success.” 

  Focus & Motivation

• “I am focused, persistent, and will never quit.” 
• “I have the power to create change.” 
• “Every day, I move closer to my goals.” 

Try picking one or two that resonate with you. Say them out loud in the mirror, write them in a journal, or repeat them quietly when you need a mental reset. Now—important tip: affirmations aren’t magic spells. You don’t just say them and wait for the universe to deliver. The real power comes when affirmations are aligned with action and belief. 

So when you say, “I am becoming more confident,” pair it with small steps that build confidence—like speaking up in a meeting, or learning a new skill. And consistency matters. Just like going to the gym strengthens your body, regularly affirming your strengths strengthens your mindset. So, to wrap up—positive affirmations are more than just feel-good phrases. Backed by real science, they can help you reshape your internal dialogue, build resilience, and take meaningful steps toward a better you. If you enjoyed this episode, don’t forget to share it with someone who might need a little encouragement today. And hey—why not start now? Say it with me:

“I am capable. I am worthy. I am becoming the best version of myself.”

Thanks for listening to Call IT in with Dar & until next time—stay kind to yourself and self-affirm!