A synonym for affirm? Be sceptical
Affirmations. Psychological superpower, or a load of rubbish? Read on for some important information on this topic.
In this article:
Affirm Definition
The word 'affirm' has the following meanings (1):
To state something assertively and confidently
To have a strong belief in something
To offer support or encouragement
Confirm or ratify a judgement in a legal/court context (e.g., appellate court)
The first three meanings have relevance from a psychological perspective. Synonymous terms include:
Assert
Declare
Pronounce
Support
Affirmations are an active endorsement of an important aspect of one's self-image (2). These statements are a popular self-help strategy intended to prompt a positive mindset. Affirmations are often used in adversity to provide motivation, inspiration, and a sense of hope.
Self-affirmation theory suggests that people use affirmations because they are motivated to have a positive self-image. When under threat (e.g., someone criticises us), we use affirming statements to counter these challenges.
Do affirmations work?
Research has focused on various outcomes or effects of affirmations. It's fair to say that the findings on affirmations are mixed.
There is some evidence that affirmations result in positive attitude change. But the picture is unclear regarding effects on intention, behaviour, task performance, stress, mood, and self-esteem (2). Even when positive outcomes are reported, these have not consistently been replicated in later studies (3).
Overall, there does seem to be an indication that affirmations have some value, but there is more to learn. It may be that mixed findings are partly due to studies failing to account for a wide range of variables that might influence the effects of affirmations. There’s lots of research going on with this topic (e.g., University of Sussex research group).
If affirmations have positive effects, these outcomes may occur because they help us see our entire identity, not just the parts under threat (4).
Be wary of affirmations
I have come across many affirmations in my work that are just plain bollocks. Just because it sounds good doesn't mean it (a) makes sense in the real world, or (b) will provide lasting positive effects.
I recommend that clients use positive affirmations that have a clear meaning (in relation to their goals), and are used as part of a broader set of practical skills.
In the remainder of this article, I want to give a few examples of unhelpful affirmations.
'That which does not kill us only makes us stronger'
Gold-standard bollocks.
Adversity and trauma can have profound but complex outcomes on our psychological functioning. Therefore, we cannot reduce these events to an overly-simplistic if-then statement. Even stressful but non-life-threatening events can have a mixed bag of psychological outcomes. Sure, positive growth can occur through traumatic experiences (5), but mild to profound adverse effects are common too.
While the sentiment of this statement is well-meaning, it risks people viewing themselves as weak or failures when distressed by difficult events.
A more accurate and potentially helpful statement could be, 'If it could have killed you, then it was a big deal!'
We can come through challenging experiences when we accept and learn from their positive and negative effects. Your best chance of becoming stronger from that which does not kill you is to understand that distress is normal.
It is also helpful to know that positive outcomes are not just about innate psychological characteristics (e.g., personality) but also about how you respond to stressful life events (e.g., using problem-focused coping; 6).
Try this related skill: Notice, name, and normalise difficult emotional states
'Think Positive'
Throw me off a bridge.
Our brains are survival machines, whereby evolution has designed them to be 'sticky' for threat-based information. Negative thoughts and feelings are a fact of life. They are normal and unavoidable.
Not sure it is helpful to say 'disregard reality, pretend everything is great'.
A more helpful statement is 'Be aware of all thoughts, good and bad'. Negative thoughts (and emotions) serve essential functions. Apart from ensuring we make it past our 1st birthday, these thoughts provide crucial information about our environment and experiences, help us conserve mental resources, and facilitate efficient cognitive processing (7).
Trying to ignore negative thoughts and emotions robs us of these benefits and impairs our ability to cope with negative psychological states (which, again, are a fact of life). The relentless pursuit of positive thoughts and emotions can also bring unintended consequences such as less attention to detail and impaired performance on analytical tasks (5).
So, try viewing negative thoughts as essential pieces of information to notice and approach. Negative thoughts are part of your cognitive life. Ask 'What might this thought be telling me?' and 'How can I use this information to make a useful response in this situation?'
Try this related skill: Identify and challenge problematic thinking patterns
You have limitless potential
Sorry, you don't.
We all have constraints on our lives, making the above statement plain ridiculous. There are limits to our energy, time, material resources, etc. I understand this statement is probably encouraging people to 'Be all that they can be', but it totally ignores the realities of life.
A more accurate and potentially helpful statement could be 'You have unknown potential'. When we first pick up a tennis racket or accept that promotion, we do not know where the experience will lead us. Perhaps we will become a respectable weekend court warrior. Maybe we will reach the senior management team in a large company. You don't know until you try.
Rather than realising the bar was set unattainably high to begin with, people can blame themselves when inevitably failing to reach unrealistic standards.
So don't tell yourself that you have limitless potential. Instead, set realistic goals for yourself, follow a concrete action plan, immerse yourself in the experience, and enjoy having a bit of mystery in your life. Then, congratulate yourself for the little achievements along the way and see where you go.
Related article: Unrealistic standards and you
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References
(1) https://www.merriam-webster.com/dictionary/affirm
(2) McQueen, A., & Klein, W. M. P. (2006). Experimental manipulation of self-affirmation: A systematic review. Self and Identity, 5, 289-354.
(3) Hanselman, P., Rozek, C. S., Grigg, J., & Borman, G. D. (2017). New Evidence on Self-Affirmation Effects and Theorized Sources of Heterogeneity from Large-Scale Replications. Journal of educational psychology, 109(3), 405–424. https://doi.org/10.1037/edu0000141
(4) Critcher, C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threat. Personality and Social Psychology Bulletin, 41(1), 3-18.
(5) https://www.apa.org/monitor/2016/11/growth-trauma
(6) https://journals.sagepub.com/doi/abs/10.1177/105413730701500104?journalCode=icla
(7) Kashdan, T. B., & Biswas-Diener, R. (2015). The upside of your dark side. New York: Plume Books.
*Bonus trivia: the verb 'to affirm' has Middle English origins (Latin affirmāre) and relates to the French term afermer.
