Affirmations for anxiety

Reframing Your Worry to Calm Down

Affirmations are positive statements you repeat to promote change in your life and ease your distress. They can be useful in managing anxiety.

Using positive affirmations is like practicing positive self-talk. It can help you reframe your negative thoughts and focus on ideas and behaviors that lead to change.

You can create your own or find existing affirmations that speak to you. In either case, affirmations can become a useful tool to manage anxiety symptoms.

Here are a few positive affirmations for when you experience anxiety or to use regularly to manage anxiety symptoms in the long term.

To calm down quickly when you feel anxiety rising, try to repeat affirmations while you practice deep breathing or any other relaxation technique that works for you.

“I am safe and in control.”
“I have done this before, and I can do it again.”
“This too shall pass.”
“I am strong.”
“I trust myself. ”
“I am capable.”
“I take things one day at a time.”
“I inhale peace and exhale worry.”
“This feeling is only temporary.”
“I am loved and accepted.”

“I am enough.”
“Look at me go! I can do it all.”
“I love myself.”
“I forgive myself.”
“I let go and I am free.”
“I am doing the best I can and that is enough.”
“I release the past and embrace the present.”
“Wherever I go, I am well.”
“I can handle whatever comes my way.”
“I am safe and protected.”

“I am safe.”
“I am brave.”
“I can move past this moment.”
“I am in charge.”
“As I breathe, I am calm and relaxed.”
“I have survived my anxiety before. I will survive it now.”
“My body is my ally.”

“I act with confidence because I know what I am doing.”
“I am different and unique, and that is OK.”
“I am safe in the company of others. ”
“I love and I am loved.”
“I am prepared and ready for this situation.”
“People assume I can do this, I know I can, and I will.”
“I like myself and that is enough.”
“I am at ease when talking to other people.”

“I enjoy doing this.”
“I am good at everything I do.”
“Day by day, minute to minute.”
“I am capable and prepared.”
“I let go of control and focus on joy.”

“I am here, I am now, and I am well.”
“I can handle anything that’s to come.”
“I am safe in the here and now.”
“I will handle whatever happens like I always do.”
“I choose to see the beauty in my surroundings.”
“I have time to prepare and decide.”

Positive self-talk and positive thinking have a direct effect on how you feel. A 2016 study, for example, found that replacing worrisome thoughts with positive mental images or positive affirmations helped people living with anxiety to worry less.

Another study from 2015 suggested that affirming yourself activates your brain’s reward system. The reward system causes you to experience a sense of pleasure and joy. It also reduces the experience of pain and worry.

A 2018 randomized controlled trial with mothers experiencing postpartum baby blues found that listening to positive affirmations and practicing relaxation techniques every day for 4 weeks offered the mothers significant relief from their symptoms.

Evidence from a U.S. national adult survey also found that practicing spontaneous self-affirmation was linked to a greater sense of:

happiness
hopefulness
well-being

The report also found that self-affirmation, which focuses on your core values and self-worth, was related to feeling less angry or sad.

Research from 2015 indicated that under stress, your concept of self can constrict, which may impact your self-worth. Affirmations can help you reframe your thoughts from focusing on the aspects of the self that feel threatened when facing a challenge to the ones that may remind you that you’re capable and worth it.

In other words, affirmations help shift your focus from a problem and refocus on an extended vision of the self. This extended vision of who you are allows you to identify skills, experiences, and traits that make you capable of overcoming this and any other challenge.

Overall, using positive affirmations can help your emotional health by:

decreasing stress
improving confidence
boosting overall mood
focusing on solutions
encouraging optimism
boosting motivation
helping you manage physical pain
reducing fear

When using affirmations, you can:

write them down a few dozen times in a notebook while focusing on their meaning
record them and then play them back throughout the day
write them down separately on sticky notes and tape them around your desk or home
pick one and repeat it mentally a few times until you calm down
pick one or more and repeat them aloud whenever you need

The start of your day and just before bedtime might be two of the best times to practice the affirmations.

Some people find it helpful to say their positive affirmations in front of a mirror or make it part of their daily meditation practice.

The more you repeat your affirmations, the more confident you’ll feel. Positive statements work because they lead you to focus on positive self-talk and thinking while leaving worrisome thoughts aside.

How to create your own affirmations

To create your affirmations, consider phrases that speak to you and feel natural and appropriate to your challenges.

It’s essential to choose words that feel believable so that you’ll trust they can happen.

When creating affirmations, it’s best to stick with a first-person perspective to provide a stronger connection to your sense of self and goals. That’s why affirmations usually begin with “I” or “my.”

Consider writing affirmations in the present tense as if what you’re saying is already a reality.

For example, instead of saying, “I will be successful,” you’d say, “I am successful. ”

You could also acknowledge your anxiety symptoms in your affirmations, but you’d add a positive twist.

For example, you could say, “I sometimes experience anxiety, but I can still achieve all of my goals.” Sometimes acknowledging your challenges can help you feel you can triumph over them.

Another idea is to speak to your core values to emphasize what’s important to you. This will boost your sense of self, improving self-esteem and self-empowerment when you repeat them.

For example, “I am noble and tolerant.”

Positive affirmations are statements you can use to decrease distress and focus on positive thinking. Research says they can help you feel more at ease.

When working with affirmations, you can write them down, repeat them aloud, or record them and listen to them throughout the day. Practicing relaxation techniques can make positive affirmations more effective for anxiety relief.

75 Positive Affirmations for Anxiety to Calm Your Mind

Laura Smith Updated: July 19, 2022 Yoga and Meditation

Contents

Anxiety can take its toll on you day to day and really impact on your self-esteem.

Start practicing daily affirmations and research shows you can teach your brain a new way to think about the world!

In this article we’ve compiled 75 positive affirmations to calm your mind and relieve your anxious thoughts.

Positive Affirmations for Anxiety

Positive thinking is powerful!

A 2016 study published in the National Library of Medicine, revealed that thinking positively can reduce worry in those with Generalized Anxiety Disorder.

Harness the power by practicing the below positive affirmations for anxiety:

1. The panic I feel will pass.

2. I am strong and courageous.

3. My thoughts and feelings are valid.

4. Everything is temporary.

Pin it for later!

Don’t forget to pin these positive anxiety affirmations for later!

5. I choose to be happy.

6. I feel grounded in this moment.

7. I let go of what I can’t control.

8. My anxiety doesn’t define me.

9. I take things at my own pace.

One way to slow down the pace of life is by practicing yoga.

There is much evidence to show that yoga can help relieve symptoms of anxiety.

In fact there is a series of poses that are particularly potent for those suffering from anxiety, depression or stress.

You can even recite yoga affirmations to put you in the headspace to get started!

10. I have the power to control my emotions.

11. I will let go of negative thoughts.

12. I have people willing to help me.

13. I am not my thoughts.

15. My future is filled with so many possibilities.

READ: 17 Best Yoga Poses for Anxiety (Depression and Stress)

Fear of the judgement and scrutiny of others can make even familiar social settings challenging for those with Social anxiety disorder.

Have these affirmations for social anxiety saved for when you need to give yourself a pep talk:

1. I am a great conversation starter.

2. I have nothing to fear.

3. Being unique is my strength.

4. I’ve done this before. I can do it again.

5. I’m not alone in how I’m feeling.

You’re certainly not alone.

Statistics show that 15 million adults across the US suffer from Social anxiety disorder.

More than three in four people experience their first symptoms in childhood or during their teenage years.

6. I am an interesting person to be around.

7. I am worthy of a happy life.

8. I am enough.

9. I belong here as much as anyone else.

10. I don’t fear people’s judgement.

READ: Are Acupressure Mats Good for Anxiety?

1. I can overcome my anxiety.

2. I focus on what makes me happy.

4. I fully embrace who I am.

5. I can perceive any situation positively.

6. I choose to think positive thoughts.

7. I trust myself.

8. I am worthy of good things.

9. I don’t dwell on the negatives.

10. This might be hard, but I can handle it.

READ: 60 Positive Daily Affirmations to Boost Your Mood!

Morning Affirmations for Anxiety

Get your day started in the best possible way by reminding yourself what a strong person you are!

Here are 10 morning affirmations for anxiety relief:

1. I am a good person.

2. I can rise to the challenge.

3. I welcome happiness and joy into my day.

Why not practice your morning affirmation as you enjoy a cup of herbal tea?

There are a number of blends, backed up by science, that have benefits for those living with anxiety.

These include peppermint, chamomile and rosehip.

4. I am exactly where I’m supposed to be.

5. I can choose my thoughts.

6. I am capable of solving problems.

7. Today will be a good day.

8. I am not alone in my life.

9. I know that everything will work out.

10. I will let worry go.

READ: 9 Best Teas for Anxiety: Natural Remedies for Relief

Affirmations for Work Anxiety

The latest statistics show that 62% of adults in the workplace report high levels of stress.

Workload, people issues, lack of job security and juggling work and personal life were provided as causes.

1. I believe in my own abilities.

2. I trust my own judgement.

3. I am more than my job.

Building your self-esteem and reducing worries is possible when you regularly meditate.

Sitting cross-legged may not seem like an effective treatment method, however experts explain that meditation teaches you how to experience your thoughts completely differently.

4. I can overcome any problem that comes my way.

5. I am the right person for the job.

6. Today I will celebrate every little win.

7. I will embrace new opportunities.

8. I’m allowed to say no.

9. There are no mistakes, only lessons to be learned.

10. I am grateful for all I have achieved.

Showing gratitude each day is another way shown to curb anxiety.

Using a journal can be one way to create a habit of giving thanks.

READ: Benefits of Meditation: 42 (Life-Changing) Reasons to Start Today

1. I am not in any danger. I am safe.

2. My mind is calm. My muscles are relaxed.

3. Tomorrow is a new day.

4. I have done enough today.

Going to bed early can be one way to calm your busy mind.

Enjoying a full night’s sleep can reduce feelings of stress, anger and mental exhaustion.

5. I am making myself a priority.

6. I can fall asleep whenever I want.

7. I choose sleep over anxiety.

8. I am grateful for all I achieved today.

9. I will recharge for tomorrow as I sleep.

Living with anxiety can take its toll on your confidence.

You can give it a boost by going to bed naked! Yes, you read that correctly.

There is some evidence to show that sleeping naked makes you feel more comfortable in your own skin which results in greater confidence.

10. I let all the feelings of today just drift away.

READ: 23 Things to Help You Sleep Better Tonight (Evidence-based)

Self-Affirmations for Anxiety

You are more than your anxiety and it’s important that you keep reminding yourself of this fact.

Read our self-affirmations for anxiety and find the one that most resonates with you:

1. I am calm and at peace.

2. Taking care of myself is very important.

3. I have everything I need within me.

4. I can slow my breathing. I am in control.

5. I am enough.

6. I give myself permission to take a break.

Anxiety can be exhausting so making time for self-care is so important.

Due to the commonality of anxiety, the market is bursting with products to help treat the condition, so why not treat yourself?

7. I am kind to myself.

8. I can always try again.

9. I am learning to deal with my worries.

10. I release any doubts and fears.

Want even more inspiration?

We’ve compiled lists of affirmations for men, women and kids that you can explore to find the words that are right for you.

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60 Best Affirmations for Anxiety, Fear and Stress 06 Mar, 2022 08:00 9926 Stress, Affirmations

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When you have anxiety, it seems like the whole world around you is falling apart.

The feeling of anxiety can be so overwhelming that it takes over your entire life, preventing you from seeing any hope of improvement.

Anxiety, stress and a sense of panic can be very difficult to cope on your own, and positive affirmations will help you with this. They help you let go of negative feelings, feel relieved, and regain control of yourself.

In this article, we have collected the most effective affirmations that help you cope with feelings of anxiety in everyday life.

How to manage anxiety with affirmations

Anxiety is essentially fear or fear for the future.

Each of us has anxiety from time to time, but when it becomes all-consuming, it begins to disrupt the usual course of our lives.

Negative thoughts create negative emotions that affect our mood and mental health. Affirmations are one way to start changing your thoughts in a positive way , restoring peace of mind.

Since anxiety is mostly about worrying about the future, one of the main ways to deal with it is to return to the present moment.

If you are depressed, then you are living in the past. If you are anxious, then you are living in the future. If you are in a state of calm, then you are living in the present. | Lao Tzu

This is the process when0014 we pronounce and repeat positive phrases, inspire our brain that we are calm and in control of the situation .

Although simple, affirmations are a very useful tool to help with anxiety. Affirmations are considered by many professionals to be a useful treatment and an important part of recovery.

Affirmations should be used at the moment of anxiety or a panic attack, but it is most effective to practice them regularly , for example early in the morning or in the evening before going to bed. This will help prepare your body and mind when anxiety strikes, making it much easier for you to deal with it.

When you say an affirmation, try to feel it, focus on the phrase and your breath, and let go of all negativity.

Positive affirmations to deal with anxiety

1. I am safe.

2. My natural state is calm.

3. I live in the present moment.

4. The present is beautiful.

5. My anxiety doesn't own me - it's just an emotion.

6. I can overcome any difficulties that come my way.

7. I am strong.

8. I am free and not attached to my thoughts.

9. My world is safe and beautiful.

10. I am going in the right direction.

11. My body releases tension and I relax.

12. I trust the process of life.

13. Everything that happens is for my good.

14. I deserve positive moments.

15. My future looks bright and wonderful.

16. I am now freed from all doubts and fears.

17. I'm fine.

18. I am always calm and relaxed.

19. I feel my feet on the floor, I am present in the present moment.

20. My eyes see what is happening around me and I am present in the present moment.

21. I breathe in confidence and breathe out fears and anxieties.

22. I have an even heartbeat.

23. My shoulders are relaxed.

24. My jaw is not clamped.

25. I hear the world around me and I am present in it.

26. I allow myself to feel the weight of my body.

27. I smell and taste food, and I am present in the present moment.

28. I relax and let the waves carry me to the shore.

29. Air comes in and out of my lungs.

30. My body is soft, my mind is soft, my soul is soft.

31. I feel more comfortable every minute.

32. The past has no power over me.

33. My condition is stable.

34. I think of my loving friends and family and they support me.

35. I am grateful for every moment in my life.

36. I accept my past. I live in the present. I'm ready for my future.

37. I breathe slowly and evenly.

38. Today I love myself more than yesterday.

39. I am free from the fear of being alone.

40. The past has no power over me.

41. I am more than my thoughts.

42. I am able to solve anything.

43. I do the right thing at the right time.

44. I'm fine.

45. My life is a gift.

46. I am grateful for every moment in my life.

47. I am stronger than my anxiety and fears.

48. I will go through any difficulties.

49. There are many opportunities and good things in my future.

50. I always have a choice.

51. I am calm and grateful.

52. I don't let anxiety or panic limit me and take away my happiness.

53. Overcoming anxiety is a matter of time, not willpower.

54. I can focus on the good things happening in my life.

55. I deserve peace and happiness.

56. I am not my fear, I am brave enough to look him in the eye.

57. I always have a way out of darkness, even if it is not easy and not so fast.

58. What matters now is my life, whatever the circumstances.

59. Everything will be fine.

60. I am responsible for my life.

Information sources:

happierhuman - Positive affirmations for anxiety
healthline - How to write and use affirmations for anxiety
zoella - 50 positive affirmations to calm the anxious mind

Author: Filipenko L.V.

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Affirmations from anxiety and stress ⋆ Energies of the new time

Affirmations Practices and techniques

Contents of the article

I present to you affirmations that will help overcome anxiety, relieve internal tension and stress.

When you are faced with a situation that generates fear, panic and anxiety, such as visiting new places, meeting new people, become aware of your anxious attitudes, and repeat positive affirmations that acknowledge your negative thoughts, emotions and let them go.

Use affirmations that align with your realistic statements and give you an internal positive response. That is, when you feel that a new affirmation has a positive effect on you, promotes relaxation and a positive attitude. Since, if the subconscious mind is not ready for a new statement, you can feel an internal imbalance and rejection of new settings.

Affirmations

With each breath I calm my mind and body.
With each exhalation, I get rid of anxiety and nervous tension.
I am a strong and independent person.
My difficulties bring new opportunities.
I'm ready for change.

I am aware of my anxiety and fears, and I actively overcome them.
I am able to easily and quickly deal with any problem and difficulty.
Everything is temporary. I easily overcome temporary difficulties.
I release my desire to control.
I am filled with love and acceptance.

read also How to be happy and change your life for the better.

I am free from stress and worries.
I am able to say "No".
I overcome difficulties with calm emotions and mind.
I allow myself to be happy.
I take care of myself, my mental and physical health.

I stop being afraid and worried.
I choose a joyful and happy life.
I value my life and my time.
I am free from the race of life.
I begin to live more balanced, I become calmer.

see also Worry and Anxiety. How to get rid of anxiety.

I allow myself to rest and relax.
Most of the things you worry about will never get done. And I let go of my restless thoughts.
I have the ability to choose what to think about.
Today I choose bright and positive thoughts.
I realize the futility of my anxious thoughts and experiences.

I am free from stress. I live in spiritual harmony.
I allow myself to be relaxed, happy and enjoy life.
I choose constructive and positive thinking.
I release all negativity and tension.

I feel calm and confident.
My intentions create my reality.
I control my thoughts and my life.
I am grateful for my life. I am grateful for the opportunity to live.

read also Morning affirmations. Set up for a good day.

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Video version of Affirmations on my YouTube channel Emeraldway

I wish you less worries and more joy!

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