Do you ever feel like you’re your own worst enemy?
That’s a feeling that a lot of people that deal with anxiety know all too well. Breaking free from negative, anxious thought patterns can feel like an insurmountable task.
Lucky, for some, positive affirmations for anxiety may help ease these anxious thoughts and develop a more positive mindset.
In this post, we will discuss some of the best positive affirmations for anxiety relief, as well as when and how to use them.
What is anxiety?
According to MedLine, anxiety is a “feeling of fear, dread, and uneasiness.” Sometimes, this is a normal reaction to stress.
But when these feelings do not go away, or get worse over time, this becomes an anxiety disorder.
Either way, anxiety can be downright uncomfortable. Essentially, it triggers your fight or flight response even when you don’t need it.
Those who experience anxiety may benefit from talk therapy.
In addition, certain self help tools like meditation, mindfulness, and positive affirmations for anxiety may help.
How can positive affirmations help with anxiety?
It may seem too simple to be true, but when we repeat positive affirmations to ourselves, we are essentially retraining our brain to think more positive thoughts.
This helps reduce feelings of stress and anxiety by replacing negative thoughts with positive ones. Over time, this can lead to lasting changes in our attitude and outlook on life.
2015 research from the social Cognitive and Affective Neuroscience journal Research from 2015 suggests that positive affirmations help trigger your brains award system, which can lessen negative thoughts.
Another study published in the journal “PLoS One” found that positive affirmations can help with problem-solving under pressure.
Some people may benefit a lot from affirmations for others, but they may not work as well for others. It’s important to seek a therapist to find ways to manage anxiety that work well for you.
That said, If you’re looking for a self-help tool to reduce anxiety and build confidence, positive affirmations are definitely worth a shot.
How to use affirmations for anxiety
There are several ways to use affirmations for anxiety. Ultimately, it’s whatever works best for you. Here’s a few of my favorites.
Use these affirmations in situations where you feel stressed or anxious
Affirmations can be especially helpful in stressful situations. When we’re feeling anxious or stressed, our minds can start to race with negative thoughts.
Affirmations can help us to focus on the positive and calm down our racing thoughts.
When faced with a stressful situation, it can be helpful to take a few deep breaths and then recite a positive affirmation to yourself.
Make these affirmations part of your routine
The best way to start your day is by saying positive affirmations out loud. This will set the tone for the day and help you to focus on the positive. When you start your day with positive thoughts, you’re more likely to have a positive day.
It can be helpful to come up with a list of affirmations that you can rotate through. This way, you won’t get bored of saying the same thing every day.
Give yourself reminders of these affirmations
One way to keep affirmations top of mind is to post them somewhere you will see them every day. This could be on your mirror, your refrigerator, or even your computer screen. Seeing the affirmations every day will help to keep them fresh in your mind and remind you of their positive effects.
Another way to keep affirmations top of mind is to set reminders on your phone or computer. This way, you can be reminded to say them throughout the day.
Remember, it takes time for affirmations to work, so be patient and consistent in your use of them.
List of 30 affirmations for anxiety
1. I breathe deeply. With each inhale, I become calmer.
Use this affirmation when you need an instant way to calm down. When you breathe deeply, it signals to your brain to relax. This affirmation can help you focus on your breathing to give some anxiety relief.
2. I am safe
When you feel anxious, it can trigger feelings of being unsafe. Even when you totally are. This affirmation for anxiety will remind you that you are totally safe and protected right where you are.
3. I am confident and charismatic. People love to be around me.
If you deal with social anxiety, it can be easy to doubt yourself and worry too much about what others think. Use this affirmation as a reminder of your positive qualities.
4. I have control over my thoughts, not the other way around.
Even if it doesn’t feel like it, you have control over your thoughts. They are not the boss of you. This affirmation can help you put automatic negative thoughts in their place.
5. I am doing the best I can, and that is enough.
Feelings of self-doubt and inadequacy are common with anxiety. When you feel this way, remind yourself that your best is enough.
6. I am calm and focused
Use this affirmation when feelings of anxiety prevent you from focusing on work, school or whatever else needs your attention.
7. I love and accept myself as I am
The fact is, we all struggle with something. So don’t be too harsh on yourself because of your anxiety. Remind yourself that you love and accept yourself, no matter how you feel.
8. I am strong and resilient
Just because you feel anxious, that does NOT mean you are week. Some of the strongest people I know deal with anxiety.
9. I find joy in the little things
Anxiety can make it hard to slow down and appreciate the small stuff. But this is actually super important, as mindfulness can help ease anxiety. Remind yourself of the small things with this affirmation.
10. I have everything I need to get through this
Take a moment to remind yourself what you’re capable of. You’ve been through hard things, and you are able to get through them.
11. I am ready to relax and wind down
Many people with anxiety struggle to put their mind and body to rest, even when they want to. Use this affirmation at the end of a long day to prepare for rest and relaxation.
12. I release all physical tension. My muscles and my mind are relaxed and at ease.
Another common symptom of anxiety is tense muscles. You may notice you hold tension in your neck and shoulders, especially. This affirmation can help remind you to relax your physical body.
13. I look forward to the future, knowing there are so many amazing things ahead
A big part of anxiety is fear of the future. It can be so beneficial to remind yourself of all the positive things that lie ahead.
14. I am patient with myself and others
Patience can feel like the hardest thing when you’re feeling anxious. You may easily snap at love ones, or even have no tolerance for your own mistakes.
15. I embrace the unknown
You know that anxious feeling of always wanting to know what’s next? And just not being able to deal with any unknowns? If you can learn to embrace the unknown, it can be a lot more peaceful.
16. I put my thoughts to rest and sleep soundly
Some people struggle to sleep when they are dealing with racing, anxious thoughts. Repeating this affirmation at night while trying to sleep can be a good distraction from your thoughts, and a reminder that it’s time for bed.
17. I ask for help when I need it
There’s no shame in asking for help. Many people with anxiety benefit from talk therapy. It’s simply not a battle you can go through alone, so remind yourself that it is okay to ask for help.
18. I focus on the present moment, giving all my attention to the here and now.
Have you ever been so anxious that your weren’t able to enjoy your day? Use this affirmation to help you stay in the moment, rather than on any worries about the future.
19. I give myself permission to say no to things that trigger my anxiety
When you learn what triggers your anxiety, give yourself permission to say no to it. You may think having boundaries is selfish, but it’s actually so important.
20. I prioritize self care
A solid self care routine is one of my personal favorite ways to ease anxiety. I find that dedicating some time to a candlelit bath, reading, and a cup of tea helps me find peace. Remind yourself that you prioritize self care.
21. It is safe to be my authentic self.
If you’re anxious about what others might think of you, remind yourself that it’s safe to be who you are. What others think is simply none of your business, so there’s no sense in worrying!
22. I acknowledge my thoughts for what they are– thoughts. I release those that do not serve me
Though they can feel like they hold so much power, negative anxious thoughts are often simply not true. Remind yourself that they are only thoughts. They are not facts, and you have the ultimate control over them.
23. I take care of my physical body, recognizing the effect this has on my mind and soul.
It’s so important to remind yourself to not only take care of your mind, but also your body.
25. What I feel now is only temporary. Better days are ahead.
Anxious thoughts can feel like they will last forever, but they never do. I love this affirmation because it’s a great reminder that even the worst anxiety will pass.
26. I redirect my attention to more positive thoughts
Use this affirmation when you notice automatic negative thoughts popping up. Train your brain to simply redirect to more positive thoughts.
27. I see ___, I hear ___, I smell ___, I feel ____
This affirmation is actually what’s called a grounding exercise. By noticing how you use your 5 senses, you can redirect your attention to the present moment, which helps ease anxious thoughts.
28. I am proud of how far I have come. My efforts to nourish my mind are paying off.
Managing anxious thoughts is a journey. On a bad day, it can feel like you’re starting all over. Use this affirmation to remind yourself how far you’ve come, and that your efforts (like using these affirmations) are paying off.
29. I trust the universe [God, etc.]
If you’re a spiritual person, putting trust in a higher power is a great way to relieve anxiety.
30. All is well. I am at peace knowing I am exactly where I need to be
Lastly, one of my favorite affirmations. When I’m anxious, it’s so hard to feel like I’m exactly where I need to be. I can’t help but feel like something is just off. But this affirmation helps me overcome these feelings of unease.
Take a deep breath…
Is it just me, or do you feel a little calmer already?
I hope these positive affirmations for anxiety will come in handy for you, as they do for me!
Remember that these affirmations are not a magic wand for anxiety. They may work better for some people than others. If you’re struggling with anxiety, a therapist can help you find techniques that will work for you.