25 Positive Affirmations For Anxiety Relief
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Feeling tangled in the web of anxiety is a common concern, but don’t worry, help is closer than you think!
These 25 positive affirmations for anxiety are designed to provide relief in those overwhelming moments when you need a positive mindset shift, what’s better? They can fit into your daily routine, as naturally as your morning cuppa!
Incorporating positive affirmations has been scientifically proven to challenge self-esteem obstacles and facilitate confident strides towards achieving your personal goals.
So, whether you’re wrestling with work anxieties or battling butterflies ahead of a big event, we’ve got you!
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Positive affirmations are statements or phrases that are repeated to oneself, often to replace negative thoughts and foster a positive mental state, building self-confidence, and overcoming negative self-talk.
These affirmations typically focus on affirming one’s worth, capabilities, and potential, encouraging a shift in thinking towards more empowering and constructive perspectives.
Studies have shown that by regularly repeating positive affirmations individuals “can decrease stress, increase well being, improve academic performance and make people more open to behavior change.”
This happens because positive affirmations can boost the reprogramming of the subconscious mind, replacing limiting beliefs and self-doubt with affirmations that reinforce feelings of self-worth, resilience, and optimism.
Positive affirmations can be used as a tool for personal growth, self-improvement, and mental well-being, helping individuals cultivate inner peace.
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The clinical definition of anxiety typically refers to a broad range of mental health disorders characterised by feelings of worry, fear, or apprehension that are strong enough to interfere with daily activities.
Anxiety disorders can manifest in various forms, including generalised anxiety disorder (GAD), panic disorder, social anxiety disorder (SAD), specific phobias, and others.
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is widely used by mental health professionals for diagnosis, anxiety disorders share common features such as excessive fear or worry, avoidance behaviours, and physiological symptoms such as increased heart rate, sweating, trembling, or difficulty concentrating.
These disorders often involve a combination of biological, psychological, and environmental factors. They can significantly impact an individual's quality of life, relationships, and overall functioning if left untreated.
Treatment options typically include therapy, medication, lifestyle changes, and other interventions tailored to the specific needs of the individual.
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Here’s how positive affirmations can help combat anxiety:
Shift Focus: Affirmations redirect your focus from negative or anxious thoughts towards more positive and empowering beliefs. They encourage you to focus on what you want to achieve or how you want to feel rather than on what you fear.
Encourage Self-Compassion: Affirmations promote self-compassion and self-care, which are essential for managing anxiety. By speaking kindly to yourself and acknowledging your worth, you can counteract feelings of inadequacy or self-doubt.
Challenge Negative Beliefs: Anxiety often stems from distorted or irrational beliefs about oneself or the world. Affirmations challenge these negative beliefs by offering a more balanced and realistic perspective.
Build Confidence: Affirmations can boost your confidence and self-esteem, making you feel more capable of handling challenging situations. This increased confidence can help reduce anxiety by instilling a sense of empowerment and control.
Promote Mindfulness: Affirmations encourage mindfulness by bringing your awareness to the present moment and the positive aspects of your life. They help ground you in the here and now, reducing worries about the future or regrets about the past.
Create a Positive Feedback Loop: Consistently repeating positive affirmations rewires your brain to adopt more positive thinking patterns over time. This creates a positive feedback loop where the more you affirm positive beliefs, the more natural and ingrained they become.
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The key to positive affirmations working is acknowledging why you feel you need to use positive affirmations and why you may be drawn to particular words used in the affirmations you choose.
Dr Calorine Leaf says “If you haven’t changed a belief system or a core issue that’s toxic, that’s making you feel like that in the first place, that positive affirmation really becomes a bandaid”.
Once you have identified the need for positive affirmations “you can start addressing the root problem, you can start re-conceptualising, redesigning it, seeing it from a different perspective and using the positive affirmations in that process” she continues.
So essentially, yes! Positive affirmations will give you that extra boost you need, but without addressing the underlying issue, they may not be as effective as you’d like.
25 Positive Affirmations For Anxiety Relief
Here are 25 affirmations for anxiety to use in the morning to prepare you for the day ahead or whenever you may feeling overwhelmed throughout the day, do what works best for you!
1. I am safe and secure in this moment.
2. I have the strength to overcome any challenge.
3. I trust in my ability to handle whatever comes my way.
4. I am resilient and capable of adapting to change.
5. I choose to focus on what I can control.
6. I release worry and embrace peace.
7. My breath anchors me to the present moment.
8. I am surrounded by love and support.
9. I am deserving of calm and serenity.
10. I accept myself fully, including my fears and anxieties.
11. I am not alone; many others understand and empathise with me.
12. I release tension from my body with each exhale.
13. I am capable of finding joy even in challenging situations.
14. I am allowed to take breaks and prioritise self-care.
15. I am resilient, and I can bounce back from setbacks.
16. I trust in the process of life unfolding.
17. I am stronger than my fears, doubts, and worries.
18. I am grateful for the lessons that anxiety teaches me.
19. I am worthy of peace and tranquillity.
20. I trust in my ability to find solutions to my challenges.
21. I am in control of my thoughts and emotions.
22. I let go of the need for perfection and embrace my imperfections.
23. I choose to focus on the present moment, rather than dwelling on the past or worrying about the future.
24. I am grounded, centred, and connected to the Earth.
25. I am capable of creating a life filled with joy, purpose, and fulfilment.
Other Ways To Reduce Anxiety At Home
Several other at-home techniques can help manage anxiety too. Here are some examples:
1. Deep breathing exercises: Practice deep breathing techniques such as diaphragmatic breathing or square breathing to help calm the nervous system and reduce anxiety.
2. Progressive muscle relaxation: Engage in progressive muscle relaxation by tensing and then relaxing different muscle groups in your body, systematically working through from your toes to your head.
3. Mindfulness meditation: Incorporate mindfulness meditation into your daily routine to cultivate awareness of the present moment and develop greater resilience to stressors.
4. Guided imagery: Use guided imagery exercises to visualise peaceful and calming scenes, helping to distract from anxious thoughts and promote relaxation.
5. Journaling: Keep a journal to express your thoughts and emotions, reflect on your experiences, and identify patterns or triggers that contribute to your anxiety.
6. Physical exercise: Engage in regular physical exercise, such as walking, jogging, yoga, or dancing, to release endorphins, reduce stress hormones, and improve overall mood.
7. Limiting caffeine and alcohol: Reduce consumption of stimulants like caffeine and alcohol, as they can exacerbate anxiety symptoms.
8. Establishing a routine: Create a daily routine that includes regular sleep patterns, healthy meals, exercise, relaxation techniques, and meaningful activities to promote a sense of stability and predictability.
9. Limiting exposure to news and social media: Limit exposure to news and social media, which can be a source of stress and anxiety, especially during times of uncertainty or crisis.
10. Seeking social support: Stay connected with friends, family, or support groups for emotional support and encouragement, and don’t hesitate to reach out for help when needed.
If anxiety symptoms persist or significantly interfere with daily functioning, try seeking professional help from a therapist or mental health professional.
Consider reaching out to Samaritans. You can call them at 116 123 or email them at jo@samaritans.org.
