The Power of Positive Words: How Self-Affirmations Support Children’s Well-Being
By Zoe Hart, MSW and Dr. Marina Heifetz
At Mindful Kids Psychology and Wellness Centre, we see how transformative it can be when youth begin to recognize their strengths, values, and inner resilience. One simple, research-supported tool that helps build this foundation is self-affirmation.
Self-affirmation is the practice of reflecting on what matters most to you or acknowledging your positive qualities. In other words, these brief exercises, in which people reflect on their core values and identify positive traits they connect with, this practice has also been shown to improve general well-being and happiness in small but significant ways.
While self-affirmations may seem minute, research consistently shows they have meaningful and lasting effects on emotional and social well-being, stress management, and even cognitive performance.
What the Research Says:
1. Self-Affirmations Boost Well-Being
A 2025 review from the American Psychological Association analyzed 129 studies and nearly 18,000 participants. Its results showed that short, simple self-affirmation practices can significantly improve:
Sense of self-worth
Overall well-being
Social connection
Emotional resilience
These effects weren’t just short-term. The benefits were observed across various groups of people and often persisted long after the exercise.
2. Self-affirmations Support Executive Functioning
Another research study by Harris and colleagues (2016) found that self-affirmation can improve working memory, self-control, and even performance under pressure. Participants who completed a brief self-affirmation task before a challenging activity performed significantly better than those who did not.
This means that when children use self-affirmations before stressful events, such as tests, class presentations, or encountering new social situations, they may be better equipped to stay calm, focused, and confident.
3. Self-affirmations Help Buffer Stress and External Worries
Self-affirmations activate the brain regions linked to reward, self-processing, and positive association. This creates a “protective buffer,” helping children approach challenges with more perspective and less emotional overwhelm.
So why does all this matter? Given today’s many building pressures for youth, such as academic demands, peer dynamics, emotional ups and downs, and major developmental changes. Self-affirmations offer:
A confidence boost: Encouraging a healthy, grounded sense of self
A stress buffer: Supporting calm during moments of worry or uncertainty
Better focus: Helping the brain stay steady during tasks that require attention
Long-term resilience: Reinforcing a stable sense of identity and capability
These tools are simple, accessible, and can be used anywhere, at home, at school, or in therapeutic practice.
How to Use Self-Affirmations With Children
Here are easy ways families can introduce self-affirmations:
For younger children:
Choose 3 - 5 qualities (“I am kind,” “I am strong,” “I try my best”) and repeat them during morning routines or before school.
Pair affirmations with deep breathing or a calming activity.
For older children and teens:
Invite them to write or journal about what matters most to them, such as friendships, creativity, fairness, or learning.
Encourage affirmations before stressful events (tests, performances, sports games).
Use affirmations as part of mindfulness or grounding exercises.
If you’d like support weaving affirmations or other wellness strategies into your child’s daily life, our team is here to help.
📚 References
American Psychological Association. (2025, October 27). Self-affirmations have lasting benefits for well-being, say researchers. APA News. https://www.apa.org/news/press/releases/2025/10/self-affirmations-well-being
Creswell, J. D., Dutcher, J. M., Klein, W. M., Harris, P. R., & Levine, J. M. (2016). Self-affirmation improves problem-solving under stress. Journal of Experimental Social Psychology, 64, 30–36. https://doi.org/10.1016/j.jesp.2016.01.003
