Today is the day to deliver a big presentation at your monthly all-in. You double-checked grammar on each slide, rehearsed with a colleague, and even added some fun effects to your PowerPoint. You’re ready for this.
You feel anxious — a perfectly normal response to a situation you care about. But before the anxiety grows and negative self-talk takes over, you know what to do: take a deep breath and recite some affirmations for anxiety.
Life will always be full of challenges and worries. You can’t avoid them, but you can practice techniques to better cope. And affirmations are one great technique to recenter yourself and find inner peace in tough moments.
What are affirmations?
Affirmations are concise, powerful statements in the present tense that you can recite or write down to influence and guide your thoughts.
Positive affirmations are common wellness and personal growth practices, helping you nurture a positive mental attitude and strengthen your mental fitness. They’re messages that challenge negative beliefs and reinforce constructive thoughts.
Setting high standards for oneself is common for professionals. It’s admirable that you want to perform at your best each day. But it’s not always easy to be present, set realistic goals, and stop comparing yourself to others, which can make you feel easily overwhelmed or mentally exhausted.
Incorporating positive affirmations into your daily routine can help you build deeper self-compassion. The more you practice them, the more resilient you become to anxiety about work or your personal life. They help you remember that while mistakes, setbacks, and failures are inevitable, they don’t define who you are. They’re merely learning opportunities.
Imagine a rough day at work. You receive a disappointed message from a client about a prototype you worked really hard on. Your mind floods with negative thoughts and circular thought patterns. You might think to yourself, “I’m a failure.” Rather than “I’m a failure,” repeat to yourself, “I value feedback and can refine and better my work.” This positive affirmation can help turn those anxious thoughts into powerful self-talk before you start ruminating on negative and inaccurate images of yourself.
What’s anxiety?
Anxiety is a natural emotion caused by a temporary worry or fear that may manifest as a result of stress, like nerves about a job interview or being paired with a difficult coworker. It might feel like dread or uneasiness when you face a roadblock.
Chronic anxiety infuses your daily life with discomfort — you might constantly feel tense, unable to concentrate or avoid situations that you think could cause stress and anxiety. That could lead you to miss out on valuable opportunities for your personal or professional growth.
Unlike dealing with fear, which ignites your natural fight-or-flight response when dealing with a present threat, anxiety is usually future-oriented. You may worry about your future financial wellness without concrete reason or working with a toxic coworker, should they be rude to you. In addition to intrusive worried thoughts, anxiety can make you experience dizziness, rapid heartbeat, or sweating over a perceived threat to your well-being.
If you feel anxious sometimes, you aren’t alone. The American Psychological Association’s 2022 Stress in America survey found that, of the 76% of American adults feeling stressed, 34% of them also felt nervous or anxious. If you frequently feel anxious, there are several ways to calm your anxiety and protect your mental health, including positive affirmations.
If anxiety begins to interfere with your daily life, it might be turning into an anxiety disorder. According to the Anxiety and Depression Association of America, 6.8 million Americans experience Generalized Anxiety Disorder, or about 3% of the population. Consider speaking with a mental health professional if you’re worried you might be one of them. You’ll need more support than affirmations can offer.
How do affirmations help with anxiety?
It might sound like a little positive self-talk is too simple to mitigate your anxiety. But affirming yourself activates your brain’s reward system, which creates new neural pathways. Neural pathways adapt throughout our lives thanks to neuroplasticity, and the stronger a pathway becomes, the more automatic that thought is. That means the more you reinforce your self-worth and core values through positive affirmations, the more your brain defaults to positive thought patterns.
Here are a few other ways positive self-talk can improve your day-to-day life:
Although positive affirmations support inner peace and self-love to combat anxiety, repeating a mantra for anxiety is just one of several tools. If you experience anxiety regularly, combining affirmations work with physical exercise or self-care routines can equip you with tools to confront stressful situations more effectively.
60 positive affirmations for anxiety relief
Whether you need quick relief to calm yourself down quickly or positive energy to work toward your long-term goals, positive daily affirmations can put you in the right mindset.
Here are some positive statements to help you pause and embrace the present moment. Experiment with a few to find what works for you, and feel free to create your own go-to mantras for anxiety if none of these feel right.
Affirmations to find inner peace quickly
If you feel anxiety bubbling up, you can repeat positive thoughts between deep breaths to find some peace. Here are some calming affirmations:
- “I’m present, calm, and focused.”
- “Every breath I take centers and strengthens me.”
- “I’m in control of my feelings right now.”
- “Breathe in peace, breathe out tension.”
- “My inner peace guides my actions and words.”
- “I’m present and grounded in this moment.”
- “I have the skills and knowledge to navigate this.”
- “I trust myself and my capabilities.”
- “I’m prepared and believe in myself.”
- “Today, like every day, I’m my best self.”
Strong affirmations for social anxiety
It’s not always easy to put yourself out there. Some days, you might not have the energy to socialize or struggle to make small talk with new people. Here’s some positive thinking to help you overcome social anxiety:
- “I bring value and authenticity to every interaction.”
- “My voice matters, and I’m worthy of being heard.”
- “People appreciate my presence and perspective.”
- “It’s okay to step away and take a moment when needed.”
- “Every conversation is a chance to learn and connect.”
- “Every interaction helps me develop my social skills.”
- “Today, I choose to embrace social opportunities with a new heart.”
- “I have something interesting to say.”
- “I’m powerful and can navigate this social situation with grace.”
- “I’m deserving of respect, kindness, and understanding.”
Positive affirmations for anticipatory anxiety
While preparing to meet a new colleague or practicing your delivery for a presentation, negative self-talk might try to psych you out. Here are some positive affirmations for anxiety to refresh your self-worth and embrace the process:
- “All of my experiences have equipped me for this moment.”
- “I possess the skills and expertise I need for success.”
- “I believe in my abilities and what I bring to the table.”
- “I’m deserving of opportunities and growth.”
- “My preparation and knowledge will guide me.”
- “I trust the journey and my place within it.”
- “I’m in control of my future.”
- “I approach this with an open mind and a determined heart.”
- “I will make a lasting, positive impression.”
- “My worth isn’t determined by one performance.”
Anxiety affirmations to combat stage fright
Before delivering a presentation or phoning into a job interview, you may feel your stomach drop, or negative thoughts invade your mind. You might tell yourself others will judge you or fear you don’t meet expectations. Here are some positive statements to help you perform with confidence:
- “I’m prepared, practiced, and poised.”
- “My message is valuable, and I’m the right person to convey it.”
- “My voice is steady, my mind is clear, and I’m present.”
- “Every interaction is a step toward mastering my craft.”
- “Today, I will leave a positive impression.”
- “I control the tone and delivery.”
- “I’m supported, even if it’s silent.”
- “I choose to focus on the message, not the fear.”
- “I’m here for a reason.”
- “This opportunity is proof of my investment and dedication.”
Affirmations for a long-term positive mindset
Life is full of ups and downs. Building resilience and an optimistic outlook can help you push beyond temporary challenges and keep a growth mindset. Here are some affirmations to help you keep your eye on the prize:
- “Every experience, both good and bad, contributes to my growth.”
- “I choose positivity and hope, even in moments of great challenge.”
- “The future holds promise.”
- “I’m worthy of love, joy, and success.”
- “I’m the narrator of my life.”
- “Cultivating positivity today shapes a brighter tomorrow.”
- “I have the power to influence my mindset and choose optimism.”
- “I’m constantly evolving, and every day brings a new lesson.”
- “Every thought I hold on to nurtures my long-term outlook.”
- “I’m surrounded by abundance and attract positive energy.”
Tips to create your own self-affirmations
Crafting your own positive affirmations can help you address your specific needs and ground your statements in personal experience and ambition. They become even more potent by tailoring your self-talk to your unique situation. Here are some tips to make your affirmations more impactful:
- Stay present: Self-affirmations are meant to bring you into the moment and are effective when repeated in the present tense. Instead of “I will be confident,” say “I am confident.”
- Be positive: Focus on positive outcomes and beliefs to pull yourself out of negative feelings. Avoid negative language like “don’t,” “won’t,” or “can’t.”
- Invoke emotion: Your affirmations should inspire positive change. Include emotions that make you feel good. Rather than “I accept my emotions,” say, “I radiate warmth and love.”
- Stay realistic: Always aim high while making sure your affirmations are realistic and relevant. Rather than “I’m the best in the world at everything I do,” say, “I bring unique strengths and skills to every task I approach.”
I can do anything
It’s never a bad time to give yourself some self-love and positivity. Whether you want to set the tone for a big day or need immediate relief, affirmations for anxiety can help you pause, connect, and return to positive thinking.
Cultivating positive thinking is deeply personal — feel free to create self-affirmations and daily practices that best meet your needs. Find what works for you, stick to it, and let the positive energy ripple into your future.
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