Now and then, all of us feel anxious. At times it is actually helpful to identify something dangerous we should avoid. But anxiety becomes an issue when it begins to influence how we function in life. Therefore, that kind of harmful anxiety needs to be managed well. There are several ways to deal with your anxiety. And you may not believe me if I say Positive affirmations for anxiety is one such method.
Yes, it is one potent and straightforward trick to use positive affirmations for health anxiety healing. Okay, let us start from the basics.
What are positive affirmations?
Positive affirmations are simple, short, and powerful phrases that you repeat to yourself. These short phrases always emphasize a specific outcome or who you want to be. Affirmations are effective because speaking in the affirmative phrases gives our hands the power to help us feel more in control for a better life.
Do affirmations work for anxiety?
Affirmations do help you create and reinforce new behavior and attitude patterns. However, they cannot magically make your anxiety disappear. Affirmations for anxiety disorders help strengthen self-worth by enhancing your positive opinion of yourself and confidence in achieving goals. They can also support countering the feelings of panic, stress, and self-doubt that often come with anxiety.
Here is what positive affirmations for mental health can do: –
- improve your mood.
- Boost self-esteem.
- Increase motivation.
- Help you solve problems.
- Boost optimism.
- Help you address negative thoughts.
Examples for positive affirmations for depression and anxiety
What are positive things that you can say to yourself when you are stressed? Well, the following are some universal affirmations you can use as calming affirmations for anxiety and affirmations for depression.
You can choose from these positive affirmations for anxiety sufferers, combine a few of them, or create your own.
- I let go of what I am unable to change and do my best with what I can.
- I release myself from stress.
- I am relaxing every part of my body.
- I find joy in the little things.
- My body is calm.
- I release worry and know that this shall pass too.
- I find joy in where I am.
- I appreciate this life and find things to be grateful for.
- I am safe and in control.
- I will not be anxious over things I have no control of.
- I have the ability to overcome anxiety.
- I have been through a lot of hard times before and have survived them.
- All of my feelings are valid.
- I am worthy of good things.
- I believe in my ability to walk through tough times.
- Everything that is happening now is truly for my highest good.
- I have everything I need within me.
- The feelings in my mind are normal, and I completely accept them.
- I am blessed, loved, and supported.
- I have thousands of reasons to be grateful for in my life right now.
Create your own positive affirmations.
If you have started browsing affirmations already, you must have probably found several lists, along with captions “Choose affirmations that resonate most with you.” That is excellent guidance, but there is an even better way to find affirmations that feel natural and right: Create them yourself.
You are the one who knows about yourself the most. Therefore, rather than using templates of positive affirmations already available, you can customize and make your own phrases.
What is concerning you most at this moment? What are your recent negative thoughts you had about yourself or a situation you faced? Your affirmations must speak straight into those worries and fears.
Consider one of the most common affirmations for anxiety: “I am fearless.”
You can repeat this affirmation repeatedly, but if you do not really believe you are fearless, it is unlikely you will become brave from the affirmation alone. When you have several fears and anxiety, combine them into the common affirmation to sharper the focus. Reworking it into something more related and useful might leave you with: “I have anxious feelings, but I also have the strength to challenge and change them.”
We know jumping from “I am fearless.” to “I have anxious feelings, but I also have the strength to challenge and change them” is not simple. Let us dive into this step by step.
Begin with “I” or “My”
A first-person standpoint can bind affirmations more firmly to your sense of self. This also makes them more relevant to specific objectives, which makes them easier to believe.
You can create your own starting with active statements, like:
My body is…
My mind is…
Keep them in the present tense. Aiming to feel more confident talk to people next year seems like a good goal. But affirmations are not exactly goals. It would help if you used positive affirmations for social anxiety to redefine existing thought patterns linked to self-defeating and anxious thoughts.
Future goals may not have much impact on your present behavior. Therefore, structure your affirmation as if it is already true. This enhances the chance you will behave in ways that actually make it true.
For example, think like, “I have the confidence to speak to strangers and make new friends.”
Do not be afraid to accept anxious thoughts.
If you are living with anxiety, you might find it helpful to aim this in your affirmations. It is part of you, and centering affirmations around this reality can give them more power. Always stick to positive phrasing and focus on realistic reflections of what you want to gain.
Do not say, “I will not let my anxious thoughts fail my work any longer.” Instead, try, “I can manage my uncertainties around failure and achieve my goals no matter what.”
2. Tie them to core values and successes.
Combining affirmations to your core values retells you of what is most valuable to you. When you repeat these affirmations, you reinforce your sense of self and belief in your own abilities, leading to excellent self-empowerment.
If compassion is in your value system, affirming this can help you remember self-compassion is just as important:
- “I dedicate the same kindness to myself that I show my loved ones.”
Affirmations can help to handle self-defeating feelings when you utilize them to remind you of your previous achievements:
- “I feel stressed, but I know it will pass. I can deal with feelings of panic and regain my calm since I’ve done it before.”
3. How to use them?
Now since you have a few affirmations to start with, let us see how actually to use them. There are no correct or wrong methods, but the following tips can support you make the most of them.
Create a daily routine.
Affirmations are not one-size-fits-all. It would be great if you found what goes best with you. The most important factor is “repetition!”. Repeated affirmations in a stressful moment can be supportive. Still, their highest impact is when you use these phrases regularly instead of just when you need them the most. Think of them as any other habit or hobby. It would help if you practiced periodically to for a lasting change.
You can start your day with such affirmations in the morning, repeat them throughout the day, and say them at night before bed. Also, you can write them down in your journal, place them on the wall of your room and say them out loud. Moreover, you can record yourself saying them and play them throughout the day and make them the wallpaper on your phone, too; the options are limitless. The fact is your thoughts influence your reality. Hence the more you repeat positive affirmations, the stronger your belief in those statements becomes, making room for hope and mental resilience. In this way, you can use these positive affirmations for anxiety and depression too. These will definitely help you to understand “How do you stay positive when you have anxiety?”
Commit to affirming yourself at least for 30 days. Also, remember that it might take a little longer for visible improvements.
Dedicate a few minutes 2 or 3 times per day to repeat your affirmations. Most people find it helpful to remind affirmations in the morning when waking up and just before bed. It does not matter the time you settle on; just try to stick to a persisting routine. Target ten repetitions of each affirmation or match your lucky number that inspires more positivity.
If you are a fan of “Seeing is believing,” then try repeating your affirmations in front of a mirror. Concentrate on them and truly believe them instead of just telling them off.
Positive affirmation meditation
If you practice meditation as a routine, combine Spiritual affirmations for anxiety into meditation. Spend some time to make yourself comfortable with the posture. Then close your eyes and start to bring your attention to your inner self. When you feel calm and ready, choose the positive statement to repeat in your mind. Do not just say the words in your mind; instead, try to feel the affirmation’s meaning deeper truly.
You can even use visualizations to really see them as reality. There are hundreds of positive affirmations for anxiety YouTube can provide with audio and visuals. This may retain your attention and help you more in affirming properly.
Keep them updated.
Better to continually assess and restructure your affirmations to make them more relevant to your present situation. This increases the effectiveness of the affirmations.
When time passes, check in with yourself. Are the affirmations supporting you to maintain control over your worries and practice self-compassion when you feel down? Or do they have a small or no impact since you do not believe them yet? Your observation of getting healed, use this success as inspiration. Maybe it can even spark a new affirmation.
Keep them where you can see them.
Regularly looking at your affirmations can help keep them at the center of your thoughts.
You can try:
- Pasting sticky notes or memos around your room and on your desk.
- Setting them as background or notifications on your phone.
- Maintaining a daily journal entry by writing down your affirmations.
Anxiety sometimes becomes a serious issue that affects all areas of life, including relationships, physical wellness, office or schoolwork, and daily responsibilities. Affirmations are obviously beneficial as a self-help strategy. However, if you live with severe anxiety symptoms, they may not be enough to help you recover completely.
Please, never hesitate to speak to a doctor about your symptoms. Perhaps, symptoms are due to an underlying medical issue. Several people require a therapist’s support when learning to manage the anxiety symptoms, which is perfectly normal. It does not mean your affirmations are not good enough.
An experienced therapist can help you start exploring underlying causes of anxiety that affirmations cannot address. Learning better regarding what triggers anxiety symptoms can help you find pathways to cope with such triggers effectively.
Even though many people find affirmations as powerful tools to rewrite unwanted thought patterns, they do not work for everyone. Use positive affirmations for test anxiety, but if they seem to be ineffective or enhance your distress, it is not your fault. It just means you might go for another type of support.
Affirmations can drive you to a more positive self-image with time. But they are not magically powerful. If you do not see much improvement, reaching out to a professional therapist would be the most helpful step.