Find Helpful Relief With Affirmations For Anxiety

Anxiety often involves tension, worry, increased blood pressure, and other physical changes. However, it usually differs from fear in that it's typically more future-oriented and can be a natural response almost everyone experiences. Because anxiety can often have a future orientation, those experiencing it may focus on events that haven’t happened yet, or that may not happen at all. For those who experience frequent anxiety, affirmations may be one of many management strategies commonly recommended in therapy, and they can sometimes be the difference between feeling anxious and calm. To connect with a therapist, you can seek out one in your local area or join an online therapy platform.

Understanding anxiety

Anxiety can be a natural response to stress, often experienced as a feeling of apprehension regarding something to come. For many, it feels like an intense, persistent stress that comes up regarding everyday situations. It can also manifest as a pathological worry about certain subjects, especially in those experiencing an anxiety disorder. 

Some people experience it before a test or public speaking event, while others may experience ongoing or chronic symptoms. For example, the persistent worry that your car will break down at any moment or that a slight change in your body signifies a health problem can be considered chronic symptoms.

Common symptoms can include the following: 

• Elevated heart rate

• Rapid breathing

• Nausea 

• Sweating

• Fatigue

In addition, individuals who experience chronic anxiety may feel "like something bad is going to happen" without being able to name it. 

According to the American Psychological Association, approximately 4% of adults and 6% of teens may have anxiety disorders classified as severe.

Anxiety disorders typically include generalized anxiety disorder, social anxiety disorder, panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, and phobias. Each type may present a unique experience from person to person.

You might benefit from speaking with a therapist if you experience anxiety regularly or if it interferes with work, school, or relationships. A therapist can help you identify what type you experience, acquire a greater sense of its potential causes, and teach you techniques to lessen its impact on your life. Online therapy, which may be less anxiety-inducing, can be an effective treatment option that has helped many individuals. 

How can positive affirmations for anxiety help?

Affirmations, or self-affirmations, are typically positive statements, declarations, or phrases designed to provide a reminder or motivation targeting a specific topic. You can use affirmations to encourage positive self-talk. Affirmations may alleviate symptoms by pointing your thoughts in a positive direction. 

Affirmations can offer encouragement, emotional support, or reminders about an action you'd like to take when encountering a specific situation or feeling. One study indicated that people who used positive affirmations during times of stress and anxiety were 83% more likely to decrease symptoms independently than those who don't. 

Another study found that affirmations can increase activity in your brain’s reward system, including areas of the prefrontal cortex, posterior cingulate cortex, and ventral striatum. The results showed that the activity in these brain systems seemed to function as primary pathways associated with self-affirmation, the activation of which was generally associated with measured behavior change. 

Examples of affirmations for anxiety

Keep reading to explore some affirmations for feeling anxious. It’s okay if one doesn't click or match your core values – move on to the next one until you find one that does. If none of these affirmations sound helpful, an online therapist might be able to help you create your own. Therapists can help you identify what makes you feel calm, and online sessions typically allow you to do this from the comfort of your home. 

Many affirmations, including some of the ones below, may be in the present tense. This can help you focus on manifesting the actions. In addition, the present tense may make it easier to believe the words you are saying. You can also choose to use affirmations that utilize the future tense, whichever works best for you. Overall, you usually want to find affirmations that feel natural. 

I am free of anything that weighs me down

Although it may seem like the weight of the world is on your shoulders when you're feeling anxiety, the reality is usually less intense. This affirmation may help you look at things in a different light and shake off the sensation that life is weighing you down. This may result in you experiencing a moment of joy instead. 

With each breath that I take, I am releasing the anxiety I feel

Deep breathing often helps us feel calmer during these instances, and this affirmation might help you focus on that goal. You might repeat, "With each breath that I take," as you inhale, and "I am releasing the anxiety I feel" as you exhale. You can repeat affirmations like this silently in your mind or out loud, whatever feels more comfortable to you. 

I’m strong, and I can handle anything

When you experience anxiety, you might feel incapable of getting through a situation. This affirmation may lead you to reclaim your power and remind you of your inner strength. You might also look in the mirror and say something like, "I've got this, I'm strong, I can handle anything!" 

I control my thoughts; they do not control me

Anxiety can be a normal human emotion in stressful situations, but when you experience it persistently, it might feel like your thoughts control you. It can be okay to acknowledge those thoughts, but this affirmation can help you keep things in a first-person perspective and think positively when experiencing it. 

Who I am and what I do matters

This affirmation might help you remember that you are important and matter to others, even when you don't feel productive or accomplished. When you feel anxious, reading or repeating this affirmation might help you replace negative thoughts. This may help you reclaim your sense of self-worth and appreciate what you do in your life.

I choose peace

The experience might feel chaotic internally, but you can use this affirmation to focus on sensations of inner peace in your daily life. You might even tell yourself, "I choose peace,” or “I deserve to feel peaceful,” in the mirror every day when you wake up or go to bed.

I am an overcomer

An overcomer is defined as "a person who overcomes something; one who succeeds in dealing with or gaining control of some problem or difficulty." This affirmation might remind you that you can overcome any difficulty, even if it seems the opposite. And, if you'd like, follow it up with the affirmation below.

My challenges are my opportunities

Almost everyone experiences challenges or negative thoughts, and part of being an overcomer (which we explored in the previous affirmation) can be facing those challenges so you might overcome them. This affirmation may help you see each challenge as an opportunity to practice overcoming things instead of viewing them as roadblocks. It can also help you forgive yourself and acknowledge what you may be able to achieve in the future. 

Your affirmations for anxiety relief and a positive mindset

Making affirmations a part of your daily life may help you positively affect your self-related processing and potentially reduce or overcome anxiety symptoms. If you feel comfortable speaking them out loud, you might look in the mirror and smile when you say them. Repeating them silently in your mind can also be a valid method of using affirmations. 

When you find an affirmation you like or one that brings you happiness, consider keeping it on your phone or writing it on sticky notes where you'll see it each day. You can also memorize your favorite affirmations to use anytime, anywhere, even if you don't have reminders. 

Online therapy for anxiety and other mental health challenges

Anxiety can be natural, real, and valid. If you experience it regularly or have an anxiety disorder, it can feel overwhelming. Positive affirmations might not be enough to provide you relief, and that's okay – you're not alone, and help is available.

For example, BetterHelp is an online therapy platform that can connect you with a therapist based on your personal needs and preferences to assist you in understanding, working with, and treating your anxiety. Most people are matched within 24-48 hours, and you can schedule flexible appointments via phone, video, or online chat. In addition, therapy through BetterHelp may help curb anxiety, depression, and other mental illnesses.

As this study explains, the efficacy of online therapy is generally equal to that of traditional face-to-face therapy. Please don’t hesitate to reach out for the help you deserve.

Below are reviews of BetterHelp therapists from people experiencing similar issues.

Online therapist reviews

"I am so grateful that my first experience seeking counseling was with Katharine. She completely and truly understands and gave me valuable advice. She really helped me explore ways to control my anxiety. I cannot thank her enough for helping me through everything."

"Natasha has been a truly amazing counselor! I now feel that I have the confidence to face challenges as they come. Natasha helped me to reflect on why I might be feeling a certain way, while providing me with some tools to cope with my anxiety as needed. She was incredibly understanding and helped me to set realistic goals with myself and others. Not only can I tell that our counseling sessions helped, but also others have commented on the positive changes I have made. She's awesome!"