20 affirmations for anxiety relief (and how to use them)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn more about positive affirmations and how these comforting words or mantras can support your mental health. Plus, 20 affirmations for anxiety relief.
Experiencing anxiety can be overwhelming, but there are ways to find calm and regain control. Positive affirmations can be a simple, yet compelling, way to shift your mindset toward positivity and empowerment. Discover what makes affirmations more powerful than general positive thoughts, explore different affirmations for anxiety, and learn practical ways to incorporate them into your daily routine.
What are affirmations, and how can they help with anxiety?
Affirmations are short, positive statements designed to challenge and weaken negative thoughts and replace them with a sense of confidence and calm. They can be a powerful way to support you in tackling mental health difficulties, particularly anxiety. When you're feeling anxious, repeating a calming affirmation can create a moment of tranquility and a much-needed break from your anxious thoughts. For instance, an affirmation like, "I am in control of my peace," directly counters feelings of helplessness that can accompany anxiety.
These phrases can range from general, uplifting words, such as, "I am worthy of good things," to more specific statements targeting anxiety, like, "I am calm in the face of uncertainty." By regularly repeating affirmations, you start to internalize their positivity and self-belief.
Affirmations can even have long-term benefits for your mental wellbeing. Regularly using positive affirmations for depression or anxiety can gradually build a more positive and resilient mindset. This shift doesn’t happen instantly, but with consistent practice, affirmations can help you to overcome anxiety.
In using affirmations, you’re not denying the reality of anxious feelings or difficult situations. Instead, you’re empowering yourself to face these challenges with a strengthened, positive outlook. It's an opportunity to remind yourself of your inner strength and capabilities, even when anxiety tries to tell you otherwise.
Positive thoughts vs positive affirmations
While positive thoughts and positive affirmations may seem similar, they play different roles in influencing your mental state. Understanding the difference can help you harness their power in combating anxiety.
Positive thoughts are spontaneous. They often occur naturally when something pleasant happens. For example, receiving a compliment might spark the thought, "I'm appreciated," and bring a smile to your face.
However, positive affirmations are more intentional and proactive. They’re specifically crafted statements that you choose to repeat with the aim of changing your thought patterns to build positivity in your mind. For example, regularly telling yourself, "I am capable of handling challenges," reinforces the belief in your ability to cope, even when anxiety arises.
While positive thoughts are reactive responses to external situations, positive affirmations are self-directed. You choose when and how to use them, giving you control over your mental narrative.
If you struggle with anxiety, affirmations can remind you of your strength, hope, and resilience. By repeating affirmations like, "I am calm and collected," you start to shift your focus away from anxious thoughts toward a more peaceful and positive state of mind.
Positive thoughts and affirmations are both beneficial, but affirmations give you the power to actively and purposefully cultivate a positive mindset to help manage anxiety.
10 affirmations to provide comfort when you’re feeling anxious
Having a set of affirmations ready can protect and comfort you when anxiety looms. They are powerful statements that can help shift your focus from worry anytime you feel overwhelmed.
The key to making affirmations work is repetition and belief. By regularly using them, you reinforce their positive messages, gradually building a mindset that’s more resilient to anxiety.
I am safe and in control.
I have done this before, and I can do it again.
This too shall pass.
I am strong and resilient.
I trust myself to navigate through this.
I am capable and competent.
I take things one day at a time.
I inhale peace and exhale worry.
This feeling is only temporary.
I am loved and accepted just as I am.
10 affirmations for anxiety relief
Beyond immediate comfort, managing anxiety also involves building long-term resilience. This is where a different set of affirmations can help. These affirmations are meant to be integrated into your daily routine to foster a sustained sense of wellbeing and self-compassion. They can gradually transform your thought patterns, leading to a reduction in anxiety symptoms over time.
I am enough just as I am.
I love and accept myself.
I forgive myself and let go.
I am free from the past and embrace the present.
I am doing my best, and that is enough.
I release fear and welcome peace.
Wherever I go, I am well.
I can handle whatever comes my way.
I am safe and protected.
I trust the journey of my life.
How to use positive affirmations for anxiety
Knowing how to effectively use affirmations is just as important as the affirmations themselves. These simple, yet powerful, tools can become a significant part of your strategy to manage anxiety in your daily life.
Write them down repeatedly
Write out your chosen affirmations several times. Focus on each word and its meaning as you write, allowing the message to sink deeply into your thoughts.
💙 Track your thoughts and record your affirmations in Calm’s Mindfulness Journal, a 7-day journal with daily prompts to promote self-love, release tension and anxiety, and increase mindfulness.
Record and listen to them
Use your phone to record yourself saying these affirmations. Play them back throughout the day, especially when you need a calming reminder.
Display your affirmations around you
Write affirmations on sticky notes and place them in areas you'll see them often, like your bathroom mirror, computer monitor, or refrigerator. They can be constant reminders of your journey toward peace.
Repeat them in your mind or speak them aloud
Choose an affirmation and silently repeat it in your mind during anxious moments for a quick, effective way to steer your thoughts back to a place of calm. You can also find a quiet time in your day to speak the affirmations out loud. Hearing your own voice say these positive statements can be incredibly powerful and affirming.
💙 Harness the power of positive self-talk through Self-Affirmations in this guided meditation and exercise with Jay Shetty.
Incorporate them into meditation
If you meditate, include affirmations in your practice. As you focus on your breath, silently repeat your affirmations, allowing them to anchor your meditation and deepen their impact.
💙 If you’re new to meditation, start with our 7 Days of Calm series to learn the basics.
Affirmations for anxiety FAQs
Can affirmations reduce anxiety?
Affirmations can play a significant role in reducing anxiety. When you repeat positive, empowering statements regularly, you start to change the narrative in your mind to focus on positive, reassuring thoughts rather than negative, anxious ones. This shift in thought patterns can lead to a decrease in anxiety symptoms. Consistent use of affirmations, combined with other anxiety management techniques, can make a noticeable difference in how you feel.
How do you affirm control over anxiety?
To affirm control over anxiety, choose affirmations that emphasize your power and ability to manage your feelings. Phrases like, "I am in control of my peace," or, "I have the power to calm my mind," are examples. These affirmations reinforce the idea that you have agency over your thoughts and emotions. Regularly reminding yourself of this control can help reduce the feelings of helplessness that often accompany anxiety, giving you a greater sense of empowerment.
How often should I repeat affirmations for optimal effectiveness?
For affirmations to be most effective, they should be repeated regularly. Make it a daily practice, ideally several times a day. You might find it helpful to repeat your affirmations in the morning to start your day with a positive mindset, or in the evening to calm your mind before bed. The key is consistency—the more you repeat your affirmations, the more ingrained they become in your thought patterns, enhancing their effectiveness in managing anxiety.
What are some positive affirmations for when you are struggling?
When you’re struggling, positive affirmations are statements that offer support, encouragement, and self-compassion. Examples include, "I am capable of overcoming challenges," "I am worthy of love and happiness," or "I am strong in my struggles." These affirmations acknowledge the difficulty of the situation while also affirming your strength and resilience. They serve as a gentle reminder of your worth and capabilities, even during tough times.
Are there specific affirmations for different anxiety triggers?
You can tailor affirmations to address specific anxiety triggers. For instance, if social situations trigger your anxiety, affirmations like, "I am confident and at ease in social settings," might be helpful. If work-related stress is a trigger, try, "I am competent and calm in my work environment." Personalizing affirmations to your specific triggers can make them more relevant and powerful in managing your anxiety.
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