Affirmations for Anxiety
These affirmations for anxiety are for you if you struggle with anxious thoughts, nagging worry, or intense moments of fear. At Vertellis, we know that constant stress and unease can zap your creative brain power and keep you stuck in life. Whether you struggle with a specific type of fear, like social anxiety, or generally battle chronic worry and tension in your everyday life, these positive quotes for anxiety offer an alternative to fearful thoughts and can help bring you a sense of peace.
In addition to learning some of our favorite calming mantras, you’ll also learn how to incorporate these anxiety affirmations into your daily routine and how to use them in moments of intense fear. We know that living with persistent anxiety can be challenging, but there is hope when it comes to managing this emotion. Keep reading to get 41 positive affirmations for anxiety and see how these uplifting statements can be a powerful tool when it comes to reducing anxiety and fear.
41 Affirmations for Anxiety
These positive affirmations for anxiety are here to help you feel more calm, release tension, and practice self-compassion. We recommend choosing a few calming mantras to use everyday to keep anxiety levels in check and others to keep on hand for when you experience moments of intense fear or panic.
- I am safe and secure.
- Today, I choose peace.
- This feeling is temporary.
- I release all negativity from my body.
- I allow my emotions to flow through me.
- My breath is here to support me.
- I will get through this.
- I am worthy of a calm, peaceful life.
- I tend to my mental health each day.
- Today I will take time to relax.
- I am worthy of feeling good in my body.
- This is just a feeling. It does not control me.
- I have the power to create change in my life.
- I will be okay.
- I live in the present moment.
- Today I choose happiness.
- I am worthy of good things.
- Today I will treat myself with kindness and compassion.
- I can do hard things.
- I release the need to be perfect.
- I am more calm with each passing breath.
- I am capable of tolerating discomfort.
- I take the time I need to heal.
- I inhale calm and exhale tension.
- I am more than my anxiety.
- My fear does not define me.
- I am not alone in this. I am cared for, loved, and supported.
- I breathe lots of love in and lots of love out.
- I can be anxious and still complete this task.
- I listen to what my body needs.
- It’s okay to take time to breathe.
- I am proud of myself for trying.
- In this moment, I have everything I need.
Social anxiety affirmations
Social anxiety is very common, but can feel debilitating if you live with this specific fear. After all, we live in a society where meeting and talking to people is a big part of work, school, and maintaining both platonic and romantic relationships. We wanted to include these specific affirmations for social anxiety to help you feel more confident and comfortable the next time you walk into a social situation.
- I am capable of making new friends.
- I am a good person.
- I have a lot to offer.
- I gravitate towards people who are kind and understanding.
- Everyone here is human, just like me.
- It’s okay to be nervous. I can still show up.
- I will meet people who accept me as I am.
- I enter this situation with an open heart.
For many people, society anxiety is connected to low self-esteem. If you’d like more positive quotes to boost confidence and self-worth, check out these affirmations for self-esteem. They can help you a lot if you combine them with our social anxiety affirmations.
Practice anxiety affirmations on a daily basis
To see the best results from these anxiety affirmations, you need to practice them on a daily basis. It’s just like building physical fitness—one trip to the gym won’t give you the results you want; you need consistency! Keep reminding yourself of your strengths and eventually, over time, your confidence will build.
Our favorite way to incorporate these positive quotes into our lives is by including them in a morning or evening routine. Having a daily ritual for the beginning or end of your day (or both!) is a powerful way to release fear and tension before you dive into that day’s tasks or wind down before you go to bed.
Keep reading for three of our favorite ways to use these anti anxiety affirmations on a daily basis. And if you want more information about how to build a morning routine or some additional positive statements to get you going in the AM, take a look at this post on morning affirmations.
How to regularly use positive quotes for anxiety
When it comes to using positive quotes for anxiety on a regular basis, there is no “right” way to do it. Really, it comes down to what works best for you. However, a great way to incorporate this practice into your day is to pair these peaceful declarations with other exercises commonly used to alleviate anxiety and fear.
Like we said earlier, to see the best results with your anxiety affirmations, it’s important to practice them on a regular basis. Take a look at the three exercises described below and give them a try. Decide which one you enjoy the most (because remember, joy is important here!) and make a plan to incorporate that exercise into your daily routine.
Meditate with a calming mantra for anxiety
Meditation has long been used to help people reduce feelings of stress and worry. This is because meditation helps you focus on the present moment and detach from anxious thoughts. There are many ways to practice meditation, but we personally like to meditate while using a calming mantra for anxiety (a version of Transcendental Meditation).
To do this, choose a soothing statement from above. Sit in a comfortable position with your hands resting lightly in your lap and close your eyes. Start to focus on your breath and allow your body to relax. Then, introduce your calming mantra, repeating it silently to yourself. If any anxious thoughts come up, allow them to pass and bring your focus back to repeating the mantra.
Many teachers recommend meditating for 20 minutes a day, but if that’s not doable for you right now, work up to that. Start with 3 minutes—you’ll still get amazing benefits!
Write peaceful statements in a journal
Journaling is another activity commonly recommended for people struggling with anxiety. Stream of consciousness journaling (also called “downloading the brain”), is particularly helpful, as you can write whatever comes to mind and get all fearful thoughts out of your head. To get both the benefits of journaling and affirmations for anxiety, practice them together.
Start with a stream of consciousness journaling session where you write down any worrisome thoughts or feelings you may have, and then write down your chosen peaceful statements. Over time, this not only lets you see patterns in regards to what’s causing your anxiety, but also gives you space to reframe anxious thoughts with more grounded, positive ones.
To do this, grab a blank notebook or try using a guided mindfulness journal like Vertellis Chapters. When writing your chosen positive quote for anxiety, be sure to write it at least ten times. This gives your subconscious mind a chance to truly absorb this new serene thought!
Do physical activity while saying your affirmations about anxiety
We all know exercise is good for us, so why not kill two birds with one stone (okay, not literally…) by pairing physical activity with your anxiety affirmations? This can be as simple as taking a ten-minute walk while silently saying a reassuring proclamation or as intense as a CrossFit class where you proudly say your anti-anxiety affirmation with each air squat. Whatever works for you!
For moments of intense anxiety or panic
Okay, so now you have some great ways to incorporate these soothing statements into your daily routine, but how about when you’re in a moment of intense fear? Anyone who’s ever had a panic attack knows how scary they are. And in these scary moments, that’s when the words we tell ourselves really matter.
Affirmations for anxiety can be incredibly useful when you feel panic coming on. If you can, get to a place where you can sit or lie down, close your eyes, and repeat a calming mantra from above. Keep it simple. Some of our favorites are: “I will get through this” and “This too shall pass”. The goal is to breathe through the panic, allowing it to run its course and subside versus resisting it (which can make your anxiety worse).
Root your affirmations for anxiety and fear in reality
One key thing we want to mention is that it’s important for your positive affirmations for anxiety to be based in reality. Notice that we didn’t include statements such as: “I am always confident when I walk into a room” or “I am never anxious when I try something new.” These aren’t true even for people who don’t struggle with anxiety!
Consequently, when choosing or creating your calming mantra for anxiety, be sure it’s something that can be considered true. You may not necessarily believe it at first (after all, anxious thoughts will always try to convince you that you are not capable, safe, or okay), but as you breathe and repeat your soothing proclamation, a statement rooted in reality will reduce your anxiety, as your subconscious brain knows it is true. On the other hand, a false affirmation will increase tension since your brain will pick up on the fact that you’re lying! (It’s smart that way…).
The benefits of anxiety
It may be hard to believe that there are benefits to anxiety, but it’s actually a healthy emotion that serves a purpose. Anxiety is our fight-or-flight response. It’s what humans feel when exposed to stress. In healthy amounts, anxiety can actually be an important “radar” if something’s off in our life that we need to change. It also keeps us alert when we’re in a dangerous situation.
For example, having some anxiety while driving on the freeway is natural. You’re operating a piece of heavy machinery at a high speed around other drivers, so healthy anxiety keeps you alert to what’s happening in the lanes around you and therefore helps you make safe driving decisions. Anxiety becomes a problem when it gets unmanageable, overwhelming, and affects your day-to-day life. That’s where affirmations for anxiety and fear can work by helping you reframe your thoughts and focus on the reality of the situation versus exaggerated worry.
Pair these calming mantras with professional help
While we have great belief in the power of calming mantras for anxiety, we also want to acknowledge that we are not medical professionals. Anxiety can be extremely debilitating and we always recommend speaking to your doctor or a mental health professional if this is something you’re struggling with.
Don’t forget that friends and family can also help support you during this time. There is no shame in reaching out to others to help cope with anxiety or any mental health issue you may be experiencing. We’re all human and we all need help sometimes!
If you have any shame or embarrassment about your anxiety, check out these health affirmations. You’ll find positive statements to help give you peace and confidence while healing from an illness or injury—including ones related to mental health.
Make these affirmations for anxiety work for you
Finally, like we said earlier, when it comes to using positive quotes for anxiety, there is no right or wrong. All of us are different and it’s important to find the positive quotes and modalities that work for you. Try some of the statements and tools outlined above, find what feels good, and then keep practicing what works in your unique situation. We’re here to root you on as you begin this journey with affirmations for anxiety!