Long-distance love is hard – especially when one person is incarcerated. But you are not alone, and daily positive affirmations can help both your spirit and your relationship. Psychology research shows that affirmations (short, positive statements about yourself or your future) boost mood and confidence. One review found that self-affirmation exercises can significantly reduce anxiety and boost self-esteem, with effects lasting days or even weeks. Saying or writing down an affirmation each morning can help you face the day with strength.

Try these evidence-based affirmations, tailored for someone supporting an incarcerated partner:

• “I am strong and resilient, and I can handle today.” Psychological studies show that framing yourself as capable and enduring helps your brain cope with stress. Reminding yourself of your inner strength daily can curb anxious thoughts.
• “Distance makes our love grow stronger.” Research on long-distance relationships finds that couples often grow in dedication while apart. Repeating a line like this helps keep focus on the positive aspects (you’re committed to each other) rather than loneliness.
• “Every call, every letter, brings us closer.” Studies confirm that frequent communication actually boosts relationship satisfaction in LDRs. By affirming the value of each connection you make, you reinforce that bond.
• “I deserve support and compassion.” Caring for someone inside can stir guilt or shame. Self-kindness is crucial: affirming that you deserve help (like speaking to a counselor or joining a support group) reduces burnout and depression (self-compassion is known to improve well-being).
• “I focus on what I can control.” Research on coping suggests focusing on actions you can take (writing a letter, practicing self-care) reduces helpless feelings. This calm statement reminds you to take practical steps each day.

Putting these on sticky notes, phone alerts, or in your journal can make them a habit. Over time, studies show these positive thoughts literally change how you feel. And don’t forget: sharing one of your affirmations in a letter is a wonderful way to lift your loved one’s spirits, too.

Insight: A few uplifting words each day can shift your mindset. Start each morning (or each tough moment) with one of these affirmations to ease stress and stay hopeful. (For more support, see our Couples Communication Guidebook – it’s full of tips and exercises for keeping a positive outlook as you navigate incarceration together.)