When you’re feeling anxious, it’s crucial to speak kindly to yourself. Fighting negative thoughts isn’t easy if you’re dealing with the effects of a bad anxiety day. In those moments, you may feel like you’re your own worst critic. Reciting positive affirmations for anxiety is a great way to shift your mindset so you can move forward.
You want to keep affirmations short, simple, and in the present tense. For example, maybe you’re experiencing the start of a panic attack. You can recite things like, “In this moment, I feel grounded,” or “with each breath I take, I feel calmer.” Think of these statements as helpful tools to combat your fears in times of stress.
I notice that keeping an affirmation log in my journal helps a lot with my stress levels. I like to write down positive thoughts and sayings in my journal before the day ends.
They are also super useful during moments of panic. The other day, I felt a panic attack coming on in the middle of the night. Before my anxiety levels got too bad, I closed my eyes, took a deep breath, and said, “I am calm,” over and over again.
Keeping the statement simple was important in that moment. Even though my brain was a bit foggy, I was still able to concentrate on my breath and repeat the words. Slowly but surely, I felt better.
Don’t let negative self talk steal your happiness. Here are 35 positive affirmations for anxiety to help restore your inner peace and tranquility! 💛
35 Positive Affirmations for Anxiety
1. My feelings and thoughts are valid.
You have the right to your feelings and it’s perfectly healthy to express them.
Anxiety comes with very real symptoms, which aren’t “all in your head.” Acknowledge your thoughts so that you can better understand your fears. Write them down or reach out to someone you trust. Also, remember to talk to your doctor if you feel that self-care isn’t enough!
2. Today, I am looking after my body, mind, and soul first.
Sometimes, we all just need to take a step back and show ourselves a little TLC. Self care looks different for everyone. It can be writing, eating plenty of fruits and veggies, or simply enjoying a cup of coffee in peace!
3. I will talk to myself as though I’m speaking to a loved one.
Inspired by one of my favorite quotes! We should always talk to ourselves as though we were talking to our closest friend. 💗
“Talk to yourself like you would to someone you love.”- Brene Brown
4. I am a beautiful person, inside and out.
We can often times be our own worst critics. It helps to “flip the script” on self-criticism. What are some qualities that other people love about you? This is your reminder to take note of those awesome qualities that make you who you are. A beautiful person.
5. I trust myself.
One of my favorite positive affirmations for anxiety! When we’re feeling anxious, we may not trust our body and abilities. Take a step back today to think about all the times you were able to rely on yourself. The truth is, we don’t even think about all of the little daily tasks we do that require self-trust.
If it helps, consider writing down a list of these moments in a journal as a reminder.
6. It’s okay to say no for the sake of my mental health.
It is absolutely okay to say no. And needed for your mental health!
We can’t say yes to everything (as much as we’d like to). Sometimes saying “no” is the best thing you can do. This includes canceling plans, turning down a work assignment when overwhelmed, and narrowing down your general to-do list for the day.
7. When I breathe in, then exhale slowly and steadily, I am letting go of my stress.
Breathing exercises are effective when you’re struggling with anxiety. Consider reading up on different methods and try incorporating them throughout your daily routine to help with stress relief.
8. The panic I feel is only temporary.
During times of panic, it can feel permanent. There seems to be no end in sight. But there are ebbs and flows in life – ups and downs. Thankfully, that means anxiety can’t last forever. Even during a panic attack, your body naturally starts to calm down and returns to its normal state.
Think about the moments that were difficult and you made it through anyway. That’s proof that you will make it through this panic and be okay.
9. I will smile, breathe, and go slowly.
During times of high stress, it can be difficult to slow things down. This quote by Thich Nhat Hanh always helps me remember to take a breath —
“Smile, breathe, and go slowly.” — Thich Nhat Hanh
10. I am doing the best that I can and will continue to grow.
It’s easy to preoccupy ourselves with what’s on our to-do lists, but we should celebrate our own growth, talents, and strengths. If you haven’t heard this yet today, you’re doing great!
11. Everything is going to be alright.
You are going to get through this trying time. I believe in you. Remember to give yourself credit for facing hurdles in the past and know that this will be okay too.
When I was going through tough times this year, my therapist taught me a cool “butterfly hug” self-soothing technique.
Place your hands on your chest and interlock your thumbs so it looks like a butterfly. Take a few deep breaths with your hands against your chest. It really does feel like you’re giving yourself a hug!
12. I feel centered and grounded.
Inspired by Nanea Hoffman’s lovely quote —
“It’s always worth it to take a moment to acknowledge your difficulties, to find little pieces of gratitude, and to make your way back to your center.”- Nanea Hoffman
13. I will focus on today — one hour at a time, one thing at a time.
It’s helpful during times of anxiety to focus on one task at a time. Now this is no simple task. I recently found out that I have OCD, so this isn’t easy for me whatsoever.
If your thoughts are racing about the future, consider writing a mini checklist of things you want to do. Only focus on one at a time. Take a break after each task and reward yourself when you complete the task.
You can also set a timer to highlight what you need to do for the next 20, 30, or 60 minutes.
If you need a reminder, write these positive affirmations for anxiety down and tape them to the wall. Make sure they’re somewhere you can see them!
14. Self care is important because I deserve to be happy and content.
Repeat after me: you deserve to take time out for self-care! Because you’re a human and everybody needs a break sometimes.
What are some things that give you joy?
Take some time out of the day (even if it’s 5-10 minutes) to do something you love. Maybe it’s listening to a song, baking, or taking a walk in your neighborhood. You deserve peace and happiness!
15. I am strong and will get through the cloudiest of days.
Just like a panic attack, cloudy days are temporary. It’s healthy to grieve. With that said, know that sunnier days are ahead. Life has its natural ups and downs, but you have the tools to overcome even the worst days. You’re stronger than you think you are.
16. I am loved.
Anxiety often times makes you feel unlovable, but that just isn’t true. There are people who care about you, want to see you happy, and support your goals.
17. Even if I’m having a hard day so far, I can still make the most of it.
A few days ago, I locked myself out, accidentally wore a see-through shirt over a polka dot bra, and spilled tea everywhere at Starbucks. Later that day, I still managed to have a good time and laughed a lot.
18. I give myself permission to take a mental health day to recharge.
Everyone needs time to recharge. Unfortunately, our work culture doesn’t promote mental health enough. Things are starting to change for the better in recent years, which is awesome.
No matter what you hear around you, know that mental health days are vital to your wellbeing. Do what you need to do to allow yourself to have a mental health day – whether it’s planning ahead of time or calling in sick. Your mental health IS important and comes first!
19. As time goes on, I will continue healing from past hardships.
Trauma leaves us feeling scared, confused, angry, and even numb. You can overcome it and have so much bravery within you.
There are resources out there. Therapy is an amazing tool for your tool belt. It NEEDS to be more accessible, but thankfully there are ways to make it more affordable. Psychology Today is a great resource for searching for therapists in your area.
Self-help books by accredited sources and support groups can also be helpful in your journey.
Ask yourself: what do you need most right now to heal?
20. I don’t have to prove myself to anyone because I am enough.
Such a memorable statement from Maya Angelou! Anxiety tends to make you feel like you’re not good enough, but you are. And you don’t need to prove yourself to anyone — because you are awesome! 💓
“You alone are enough. You have nothing to prove to anybody.” — Maya Angelou
21. Everyone’s path is uniquely beautiful, including my own.
This is important to remember, especially when you’re scrolling through Instagram. The comparison game can be enough to make you feel down. Just remember that everyone has their own unique life story. Your story is beautiful because it’s yours!
22. I feel grounded in this moment.
Try sitting on the floor and saying any of these positive affirmations for anxiety. Bring yourself back to the present time with the sights, sounds, and smells of the room.
23. I am in control of my body.
Panic will make you feel like you’re not in control. But our bodies are capable of much more than we even know.
24. Today, I choose only happiness and joy.
This isn’t always an easy thing to do, but can help you to bounce back. What are the little things about today that brought you joy? Close your eyes and sit in that moment for a bit as you recite the affirmation.
25. I embrace changes and new opportunities as they come.
Change isn’t always easy. But it can be exciting. When new things come your way that excite you, embrace them. I think we all get a feeling of “imposter syndrome” but there’s a reason those opportunities came your way in the first place. You deserve them!
26. Tomorrow is a brand new day.
No matter what you’re going through right now, things will get better. Today may have not been the best, but tomorrow is an entirely new chapter. I was having a really rough weekend and Alejandro reminded me of this on Saturday. Thought I’d share his encouraging words with you!
27. I am capable of anything I set my mind to.
Here’s your daily reminder: YOU’VE GOT THIS! You are capable of achieving your goals, hopes, and dreams.
28. I celebrate everyday wins, big or small.
Big or small – a win is a win. Why not celebrate them all? Maybe it’s a promotion, new recipe you just learned, or simply getting out of bed on a bad mental health day. These are all wins!
29. Despite my fears, I will live authentically and follow my dreams.
Fear sometimes causes us to postpone or abandon our dreams. But we don’t want to listen to the “fear monster.” Instead, we should try our best to focus on our valued activities. What are some of your goals in life? Even the super simple or short-term ones? What about the activities in life that you value? Take some time each day to engage in those activities and recite some positive affirmations for anxiety.
And today I’ll be the one to tell that nagging fear monster to take a hike!
It’s normal to have unhelpful thoughts at times. No one is perfect. It’s not realistic to expect sunshine and rainbows all the time. But we don’t want to linger on those hurtful thoughts. Instead, when we notice them, we should try our best to accept that they’re coming in, challenge them, and replace them with more helpful thoughts.
Try taking a deep breath, accept that the thought is happening, and let it go as you breath out. Practicing mindfulness can help. Consider downloading a mindfulness app like Calm to get into the habit!
31. No matter what challenges I face, I will persevere.
This phrase from Elizabeth Warren is something I like to tell myself when I’m feeling down. It truly empowers me and makes me feel more in control!
“Nevertheless, she persisted.” — Elizabeth Warren
32. I have all the tools that I need to face my fears head-on.
Think about all the positive coping skills you have. Maybe it’s a hobby, creative outlet, a mentor, your support people, or things you’ve learned in therapy. Sometimes it can help to go through those list of tools in your head or write them down. If you’re in a panicked moment, know that you have these tools at your disposal.
33. Right now, I feel totally safe, calm, and at peace.
Think of what things in the room make you feel at peace. Close your eyes and remember a time you felt completely safe. Think of something that makes you feel happy about the future. If you need a little help creating the moment, I recommend the “Happiness Spells” podcast. It’s a 5-minute list of the small and joyful moments of life.
34. I’ve got my back.
It can be a little strange to think of ourselves as our own best friend. In reality, that’s what we should be: a friend to ourselves. How do you support your best friend? Extend those kind gestures and words to yourself. You’ve got your back!
One of the simple positive affirmations for anxiety, but a powerful one for sure!
35. My anxiety doesn’t define me.
You are SO much more than your anxiety! That’s an indisputable fact. There’s so much about you that is not anxiety. Your hopes, your dreams, your laughter, your interests, and those little quirks that make you who exactly you are.
Calming Affirmations Printables!
*Just a little note, I first published this post in June of last year. I felt inspired and wanted to expand on my original post and also include additional affirmations for anxiety! Thanks so much for reading and hope you enjoyed!*
How do you cultivate positive thoughts, whether you’re dealing with anxiety or going through a stressful period? Also, what are some other helpful positive affirmations for anxiety?