EPISODE · Feb 11, 2026 · 15 MIN
149. Self-Affirmations: What the Science Actually Says
from She Flourishes with Brenda Jasmin · host Brenda Jasmin
Do affirmations actually work? Or are they just self-delusion dressed up as positivity?In this solo episode of The She Flourishes Podcast, Brenda Jasmin revisits affirmations through a science-backed lens.If you grew up in the 90s, you probably remember Stuart Smalley staring into a mirror on Saturday Night Live declaring, “I’m good enough, I’m smart enough, and doggone it, people like me.”It was funny, and it worked, because affirmations had already started to feel a little ridiculous.For years, motivational culture encouraged us to repeat bold statements like:“I’m healthy, wealthy and wise.”“Money is flowing to me in many ways.”“I am wildly successful.”“I am fearless.”But do affirmations actually work?In this episode, Brenda unpacks:-What the science really says about self-affirmations-Why some affirmations can actually make you feel worse-The 2009 research showing overly positive statements can backfire-Self-Affirmation Theory and how reflecting on core values protects self-integrity-A recent American Psychological Association study showing values-based affirmation exercises reliably increase well-being-A 2025 meta-analysis reviewing 180+ trials and 22,000+ participants demonstrating measurable improvements in psychological well-beingAnd most importantly, how to upgrade affirmations so they actually support your growth.If you’re a woman over 40 redefining career, money, health, confidence, or purpose, this episode will show you how to shift from fantasy affirmations to identity-based affirmations that build self-trust and drive action.And when grounded in identity and action, they can strengthen self-trust and improve well-being.References mentioned in this episode:American Psychological Association. (2025). Self-affirmations can boost well-being. APA Press Release. https://www.apa.org/pubs/journals/releases/amp-amp0001591.pdfZhang, Y., Chen, B., Hu, X., & Wang, M. (2025). The impact of self-affirmation interventions on well-being: A meta-analysis, American Psychologist. https://www.apa.org/pubs/journals/releases/amp-amp0001591.pdfSteele, C. M. (1988). The Psychology of Self-Affirmation (Self-Affirmation Theory). https://www.sciencedirect.com/science/chapter/bookseries/abs/pii/S0065260108602294Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860–866. https://pubmed.ncbi.nlm.nih.gov/19493324/Here’s how you can connect with Brenda Jasmin:Instagram: @_brendajasminWebsite: www.brendajasmin.comLinkedIn: https://www.linkedin.com/in/brendajasmin/Download Brenda’s Gratitude Guide:https://brendajasmin.kartra.com/page/gratitudeguideGet Brenda’s Guide on “How to Be Happier in Uncertain Times”: https://brendajasmin.kartra.com/page/happierOriginal music composed by Leah Hidalgowww.leahhidalgo.com
What this episode covers
Do affirmations actually work? Or are they just self-delusion dressed up as positivity?In this solo episode of The She Flourishes Podcast, Brenda Jasmin revisits affirmations through a science-backed lens.If you grew up in the 90s, you probably remember Stuart Smalley staring into a mirror on Saturday Night Live declaring, “I’m good enough, I’m smart enough, and doggone it, people like me.”It was funny, and it worked, because affirmations had already started to feel a little ridiculous.For years, motivational culture encouraged us to repeat bold statements like:“I’m healthy, wealthy and wise.”“Money is flowing to me in many ways.”“I am wildly successful.”“I am fearless.”But do affirmations actually work?In this episode, Brenda unpacks:-What the science really says about self-affirmations-Why some affirmations can actually make you feel worse-The 2009 research showing overly positive statements can backfire-Self-Affirmation Theory and how reflecting on core values protects self-integrity-A recent American Psychological Association study showing values-based affirmation exercises reliably increase well-being-A 2025 meta-analysis reviewing 180+ trials and 22,000+ participants demonstrating measurable improvements in psychological well-beingAnd most importantly, how to upgrade affirmations so they actually support your growth.If you’re a woman over 40 redefining career, money, health, confidence, or purpose, this episode will show you how to shift from fantasy affirmations to identity-based affirmations that build self-trust and drive action.And when grounded in identity and action, they can strengthen self-trust and improve well-being.References mentioned in this episode:American Psychological Association. (2025). Self-affirmations can boost well-being. APA Press Release. https://www.apa.org/pubs/journals/releases/amp-amp0001591.pdfZhang, Y., Chen, B., Hu, X., & Wang, M. (2025). The impact of self-affirmation interventions on well-being: A meta-analysis, American Psychologist. https://www.apa.org/pubs/journals/releases/amp-amp0001591.pdfSteele, C. M. (1988). The Psychology of Self-Affirmation (Self-Affirmation Theory). https://www.sciencedirect.com/science/chapter/bookseries/abs/pii/S0065260108602294Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860–866. https://pubmed.ncbi.nlm.nih.gov/19493324/Here’s how you can connect with Brenda Jasmin:Instagram: @_brendajasminWebsite: www.brendajasmin.comLinkedIn: https://www.linkedin.com/in/brendajasmin/Download Brenda’s Gratitude Guide:https://brendajasmin.kartra.com/page/gratitudeguideGet Brenda’s Guide on “How to Be Happier in Uncertain Times”: https://brendajasmin.kartra.com/page/happierOriginal music composed by Leah Hidalgowww.leahhidalgo.com
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149. Self-Affirmations: What the Science Actually Says
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