by Laura Geftman, LCSW
Positive affirmations for anxiety work. They do. It’s kind of incredible. Choosing a brief sentence to repeat to yourself is a simple and incredible way to manage anxiety.
What is anxiety?
Anxiety is an important basic survival function we all use as a coping skill. It’s your body’s natural response to stress. Everyone experiences anxiety at some point of their lives. It’s also a very normal response to stressful life events. It’s like an alarm system that get activated when we feel danger or threat.
A natural human reaction, anxiety is reflected in our bodies and minds. We feel a physical sensation when our bodies react to danger like:
- faster heartbeat
- panting or breathing faster
- tense muscles
- sweaty palms
- queasy stomach
- trembling hands or legs
These reactions are caused by a rush of adrenaline and other chemicals that prepare the body to deal with threats. Bodily changes can be mild to extreme. Ordinary anxiety comes and goes. It doesn’t interfere with your everyday life.
What is Mindfulness?
Multitasking is considered a positive in our society. However, our brains are not designed for multitasking. Dividing your attention takes away the experience and ultimately makes it impossible to complete tasks to the best of your ability.
Be here now. You seen it on t-shirts, bummer stickers and maybe even tattooed on a friend. The mindfulness therapeutic technique aims help create focus on the present moment, slowing down, not multitasking and being more conscious. It’s about creating a calm consciousness to recognize one’s feelings, thoughts, and bodily sensations. Mindfulness is about accepting the quality of your state of being. By tuning into the present and acknowledging the moment, you can increase self-control and emotion regulation. Mindfulness helps decrease stress and psychological distress. It has also been attributed as a way to build concentration and increasing happiness.
There are many ways to practice mindfulness. Meditation and yoga are commonly practiced exercises. As previously mentioned- affirmations are also used in the practice of mindfulness.
The practice of Mindfulness Based Therapy (MBT) has been embraced by mental health professionals treating depression, anxiety, and chronic pain. Psychotherapist use mindfulness techniques in treatment such as visualization, breathing exercises, and the use of mantras.
Mindful Affirmations to Manage Anxiety
So let’s get mindful. Without much effort, you can create an affirmation to help you though your day. Creating and using affirmations are a great way to tap into your strengths and create a more positive reality. By choosing a statement of powerful and positive words and repeating it to yourself, you guide your conscious thoughts. You focus on the good and affirm your ability to achieve it. It’s the willpower tool you’ve been needing.
If you’re not used to creating your own affirmations, you may need some inspiration. Here’s lots. 85 affirmations for those struggling with anxiety (and more really…):
- I approve of me.
- I am a strong, independent person.
- I am prepared for change.
- I am capable of solving any problems that I’m faced with.
- I am in charge of my body and mind.
- There are no mistakes, only lessons to be learned.
- I did the best I could.
- I am strong.
- One step at a time.
- This too shall pass.
- I have the power to stop this.
- I will make this happen.
- I am calm.
- I can persevere.
- My anxiety does not control me.
- I can live life courageously.
- I can overcome fear.
- I survived before. I’ll survive again now.
- This is only temporary.
- My challenges bring better opportunities.
- I am not alone.
- Angles are watching over me.
- I have everything I need.
- I am safe.
- I am loved.
- I am not afraid of what could go wrong. I am excited for what could go right.
- I accept myself for who I am.
- Feelings are just visitors. Let them go.
- Everything is unfolding as it should.
- I will make this happen.
- I will succeed.
- I control my mind. It does not control me.
- I matter therefore I am worthy.
- I am not my anxiety.
- Be open and curious.
- I have many things to offer.
- Change is constant and I am prepared for it.
- Every problem has a solution.
- This is only temporary.
- Smiles, breathe, and go slow.
- Within me is a peacefulness that cannot be disturbed.
- I live in peace.
- All is well in my world and I am safe.
- I am where I need to be.
- I am in the process of positive change.
- I am willing to get rid of tension, fear, and stress.
- I have the power to make changes.
- It’s going to be okay.
- A bad day doesn’t make for a bad life.
- I believe in myself.
- I am healing.
- I forgive myself.
- I am going to get myself out of this mess.
- I will not be defeated.
- My mistakes don’t define me.
- I refuse to give into feelings of defeat.
- I am resilient.
- I am fierce.
- Today I will focus on progress not perfection.
- Ending my life isn’t a solutions.
- I do everything with intention and purpose.
- I am worthy of good things.
- I allow myself to express fear and pain.
- I know I can do this.
- I will not let anxiety take me down.
- I can overcome my fears.
- I choose to live in the present moment.
- I feel great today.
- The only approval I need is my own.
- My struggles are opportunities to learn and grow.
- I am my best source of motivation.
- There are no obstacles I can’t overcome.
- I have a wonderful soul.
- I appreciate my life.
- If I keep doing it, it’ll get easier.
- Nothing stands in the way of me loving myself.
- Today I chose happiness.
- This will not break me.
- I am going to keep living and figure this out.
- These tough times will be behind me one day.
- It’s okay to be anxious.
- It’s okay not to want to step out of your comfort zone.
- My anxiety is not your fault.
- My anxiety does not make you weak.
- I am cool, calm and collected (?).
It’s a pretty long and comprehensive list but did we miss any? Do you have other recommendations? Any affirmations that have really, really helped you?
About Laura Geftman, LCSW
Laura Geftman, LCSW is the Founder of The Calm, Cool & Collected and a practicing therapist. Beyond all things cannabis and mental health, Laura is passionate about developing greater understanding for kindness and acceptance. In her free time, Laura can be found on her yoga mat, in a kayak or singing karaoke.