100 Positive Affirmations for Stress and Anxiety Relief

Anxiety can be all consuming, making it feel as though even the most basic day-to-day activities are impossible. If you’re feeling anxious, your heart may be racing with worry, and that’s not something you have to go through alone.

Anxiety impacts millions of people globally and is a completely normal occurrence, but it doesn’t have to take over your life.

Positive affirmations are one great tool in dealing with anxiety. It’s the simple but powerful messages that can rewire your brain, soothe your central nervous system, and instantly offer relief in anxiety-provoking moments.

In this one-of-a-kind guide, you will find over 100 carefully crafted affirmations to help you feel better about yourself and live the life you want, as well as a simple three-step process to help you use those affirmations for maximum effectiveness.

No matter if you are suffering from social anxiety, work stress, or general worry, these manifestos will be yours everyday companions on the journey to inner peace and confidence.

What are Affirmations, and How Do They Help with Anxiety?

Affirmations create good, NOW, thoughts to counter and replace bad thoughts. Think of them as strength-building exercises that teach your brain to place more weight on strength-based beliefs than fear-based thoughts.

When you are anxious, your mind frequently gets trapped in a string of what-ifs and worst-case thinking. Affirmations break this cycle by replacing it with positive and centering ones for your brain to focus on, instead.

How Affirmations Work for Anxiety:

Neuroplasticity in Action: The human brain has an incredible capacity to build new neural pathways during all stages of life. Every time you practice positive affirmations, you are LITERALLY rewiring your brain to think calm, confident thoughts. Research even suggests that regular positive self-talk can decrease activity in the amygdala, the brain’s center for fear.

Breaking The Anxiety Cycle: Anxiety is a self-feeding monster. The anxious thoughts themselves generate physical symptoms, such as a pounding heart or sweating, which in turn prompt further anxious thoughts. Affirmations helps break this cycle by giving your mind something else to focus on and allowing your nervous system to settle down.

Create New Beliefs: Many anxiety survivors have had deeply held beliefs such as “I’m not safe” or “I won’t be able to cope with this.” Affirmations allow you to deliberately select new beliefs like “I am safe and protected” and “I have the power to handle any situation.”

Instant Relief: Affirmations offer some calm, and peace right now, as opposed to therapy or medication. You can use them anywhere, whenever you feel anxiety start to rise. They feel like a little supportive friend in your pocket, just to help remind you of your strength and power.

The Science: Research in neuroscience and psychology has determined that positive affirmations can help to decrease stress hormones such as cortisol, enhance problem-solving abilities and boost feelings of self-worth. Sure, these aren’t just feel-good sayings – they are scientifically backed tools for mental health.

The answer is, consistency and belief. The more you affirm the easier & powerfull it is! Your brain will start to accept these positive affirmations as reality and you are left with a natural shield against the triggers of anxiety.

100 Positive Affirmations for Anxiety

Check out these 100 strong affirmations categorized by themes to tackle various aspects of anxiety. Pick and choose the ones that you feel resonate with you or put a daily practice into play by choosing and using affirmations from each category.

Related:

• 14 best mindfulness apps to help you keep calm during a crisis
• The Neuroscience of Gratitude and Effects on the Brain

Calming Affirmations for Anxiety

These affirmations focus on creating immediate peace and tranquility when anxiety strikes:

1. I am safe in this moment, and I choose to breathe deeply and relax.
2. My mind is calm, my body is relaxed, and I am at peace.
3. I release all tension from my body and welcome serenity into my heart.
4. This anxious feeling is temporary, and it will pass like clouds in the sky.
5. I am grounded, centered, and completely safe right now.
6. My breath is my anchor, bringing me back to peace with each inhale and exhale.
7. I choose calm over chaos and peace over panic.
8. My nervous system is settling down, and I feel more relaxed with each moment.
9. I am surrounded by love, light, and protection at all times.
10. I trust that everything is working out for my highest good.
11. I release control and allow life to flow naturally and peacefully.
12. My heart rate is slowing down, and my muscles are becoming loose and relaxed.
13. I am safe to feel my emotions without being overwhelmed by them.
14. The present moment is all that exists, and in this moment, I am okay.
15. I send love and compassion to the anxious part of myself.
16. My anxiety does not define me; I am so much more than this feeling.
17. I choose to focus on what I can control and let go of what I cannot.
18. Peace flows through me like a gentle river, washing away all worry.
19. I am learning to trust myself and the process of life.
20. I deserve to feel calm, peaceful, and relaxed.
21. My body knows how to heal and return to balance naturally.
22. I am becoming more patient and gentle with myself every day.
23. I choose thoughts that nurture my soul and calm my mind.
24. This too shall pass, and I will emerge stronger and wiser.
25. I am held and supported by the universe in every moment.

Confidence-Boosting Affirmations for Anxiety

These affirmations help build self-confidence and reduce anxiety about your abilities:

26. I trust myself to handle whatever life brings my way.
27. I am capable, strong, and resilient beyond measure.
28. I have overcome challenges before, and I can do it again.
29. My past successes remind me of my incredible strength and capability.
30. I believe in myself and my ability to navigate any situation.
31. I am worthy of love, respect, and all good things in life.
32. My voice matters, and I have valuable contributions to make.
33. I face challenges with courage, wisdom, and determination.
34. I am learning and growing stronger with each experience.
35. I trust my intuition to guide me toward the right decisions.
36. I am enough exactly as I am, and I don’t need to prove anything to anyone.
37. I speak up for myself with kindness but firmness.
38. I attract positive people and opportunities into my life.
39. I am confident in my abilities and trust my judgment.
40. I handle stress with grace and find solutions to any problem.
41. I am proud of how far I’ve come and excited about where I’m going.
42. I deserve success, happiness, and peace in all areas of my life.
43. I release the need for approval and embrace my authentic self.
44. I am brave enough to step outside my comfort zone when needed.
45. I trust that I have everything within me to succeed.
46. I am becoming more confident and self-assured every day.
47. I choose to see opportunities instead of obstacles.
48. I am worthy of taking up space and being heard.
49. I celebrate my progress, no matter how small it may seem.
50. I am creating a life filled with purpose, joy, and meaning.

Resilience-Building Affirmations for Anxiety

These affirmations strengthen your mental resilience and ability to bounce back:

51. I am stronger than my anxiety, and I will not let it control my life.
52. Every challenge I face makes me more resilient and wise.
53. I have the power to choose my response to any situation.
54. I bounce back from setbacks with renewed strength and determination.
55. I am adaptable and can adjust to any changes that come my way.
56. My struggles are shaping me into a stronger, more compassionate person.
57. I have survived difficult times before, and I will survive this too.
58. I am building mental muscle every time I choose courage over fear.
59. I turn my wounds into wisdom and my pain into purpose.
60. I am creating healthy coping strategies that serve me well.
61. I choose to see setbacks as setups for greater comebacks.
62. I am developing unshakeable inner strength and confidence.
63. I learn from every experience and use it to grow wiser.
64. I am patient with my healing process and trust divine timing.
65. I celebrate small victories and acknowledge my progress daily.
66. I am becoming more emotionally mature and resilient each day.
67. I have the courage to ask for help when I need it.
68. I am building a strong foundation of self-love and acceptance.
69. I choose to see obstacles as opportunities for growth and learning.
70. I am developing the ability to stay calm under pressure.
71. I trust that every experience is preparing me for something greater.
72. I am becoming more skilled at managing stress and anxiety.
73. I have unlimited potential to heal, grow, and transform my life.
74. I am writing a new story for my life, one of courage and triumph.
75. I am committed to my growth and healing journey, no matter how long it takes.

Self-Compassion Affirmations for Anxiety

These affirmations help you treat yourself with kindness and understanding:

76. I speak to myself with the same kindness I would show a dear friend.
77. I am human, and it’s okay to feel anxious sometimes.
78. I forgive myself for past mistakes and choose to move forward with love.
79. I am patient with myself as I learn and grow.
80. I treat myself with gentleness, especially during difficult times.
81. I acknowledge my feelings without judgment and offer myself comfort.
82. I am worthy of love and compassion, especially from myself.
83. I give myself permission to rest when I need it.
84. I celebrate my effort and progress, not just my achievements.
85. I am learning to be my own best friend and biggest supporter.
86. I honor my emotions and allow myself to feel without shame.
87. I am doing the best I can with the knowledge and resources I have.
88. I choose self-acceptance over self-criticism every day.
89. I am gentle with myself during times of anxiety and stress.
90. I deserve patience, understanding, and unconditional love from myself.
91. I acknowledge my imperfections and love myself anyway.
92. I am on a journey of self-discovery and growth, and that’s beautiful.
93. I give myself credit for showing up and trying, even when it’s hard.
94. I am learning to trust myself and my inner wisdom.
95. I offer myself the same compassion I would give to someone I love.
96. I am enough, exactly as I am, in this very moment.
97. I honor my sensitivity as a strength, not a weakness.
98. I am proud of myself for seeking help and working on my well-being.
99. I choose self-love over self-doubt in every moment.
100. I am my own safe haven, and I can always come home to myself.

Tips for Incorporating Affirmations for Anxiety in Your Daily

Routine

Affirmations are more than just words you read every now and then. For those considering adding affirmations to their anxiety tool kits, here are some tips:

Start Your Day with Intention

Select 3-5 affirmations every morning that feel aligned with how you would like to feel that day. Repeat these while you are standing in front of a mirror or write them in your journal. This establishes a positive tone and kind of builds a mental armor to any triggers you might run into that would make you anxious.

Create Affirmation Anchors

Make your affirmations part of things you already do each day. For example, say the affirmations that calm you and your nervous system before you brush your teeth and the affirmations that build your confidence while you’re getting dressed. This is helpful in developing the habit without adding time to your routine.

Combine the 4-7-8 Breathing Technique With an Affirmation

When the anxiety hits, throw in some positive affirmations with deep breathing. Breathe in for 4 counts, thinking about your affirmation, hold for 7 counts as you really take it in, and then exhale for 8 counts while you let everything go.) It soothes the mind and the body at once.

Commit Them to Writing for More Clout

The mechanics of crafting the letters involves other parts of your brain, solidifying the message. Have an affirmation journal, write those down on sticky notes for your bathroom mirror, or set up digital reminders in your phone.

Customize for Your Specific Triggers

If social situations cause your anxiety to spike, use affirmations about confidence and self-worth in the days leading up to a social event. For anxiety over work, positive affirmations on your capabilities and resilience. Customize your options to the things you want most, right when you want them.

Practice During Calm Moments Too

Be sure to not wait until you’re already feeling anxious to employ affirmations. Do them when you feel good to build up strong neural pathways. This also makes them more available and more effective when anxiety appears.

Use Your Own Voice

Record yourself saying your favorite affirmations and listen to them in the car, during walks or before bed. It also feels more personal and believable to hear affirmations in your own voice.

Be Patient and Consistent

As with any new skill, affirmations will take time to sound and feel comfortable and effective. You need to commit to using them for at least 30 days before evaluating their effects. Some people experience changes within days, while others require weeks of regular practice.

Combine with Visualization

Imagine yourself in the truth as you say your affirmations. If it’s, “I am confident and capable,” imagine yourself succeeding in a challenging scenario. This multi-modal aspect enhances its effects.

Track Your Progress

Just maintain an issue of your anxiety journal with your anxiety levels before and after using the affirmations. This enables you to see patterns and growth over time, which is motivating (practice).

Make Them Feel Real

Select affirmations that feel doable for you at this time. If “I am absolutely without fear” isn’t your reality just yet, ease yourself in with a more cheerful and approachable mantra like “Every day, I am growing braver.” As you get bigger, you can move on up to stronger statements.

Use During Transition Times

Stand in a line, sit in traffic or walk between meetings as the opportune moments to practice silent affirmation. They’re micro-moments throughout your day that start to make a lot of positive power over time.

The Bottom Line

You can refuse to let anxiety be your life sentence. It may seem all encompassing, but more control over the state of your brain is available than you may realize. Positive affirmations are some of the quickest, easiest, most potent tools for managing anxiety and regaining control of your mental and emotional faculties.

There are many approaches to that (just think of all the graduate programs in psychology), but Goetzke’s latest book focuses on 100 affirmations that are not from “a random ass listicle.” His affirmations don’t sound like typical “pretty words” because every single one is scientifically proven to rewire your brain toward calm, confidence, and resilience. Whether you occasionally suffer from worry or live with a form of chronic anxiety, these affirmations can be a daily companion on the path to emotional health.

Remember: healing is not linear, and progress is not always easy to see. There will be worse days, there will be better days, and everything in between, and that is all normal. The point is to keep showing up for yourself, keep repeating your affirmations and trust that each positive thought is planting seeds of change in your mind.

Begin small, and be consistent, and be kind to yourself. Pick a few affirmations that you feel most strongly about today and then commit to doing these several affirmations every day for the next week. Pay attention to how you feel, make adjustments, and grow your practice slowly.

You may have had anxiety for some time, but it is not who you are. You are capable of calm. You are worthy of peace. You have all it takes inside you to live the emotionally balanced life you want. These are just words to assist you to remember who you are beyond the anxiety; strong, resilient, and naturally at peace.

So go ahead: Take a deep breath, pick your favorite from the list below, and state it with confidence. So your journey toward more peace and confidence begins with this one powerful moment, the moment you chose hope over fear. You can do this, and these are some affirmations that will keep reminding you of that fact as you go.

FAQs

How soon do affirmations work for anxiety?

Most people begin to feel small changes after 1-2 weeks of daily, consistent practice. But dramatic results often occur after 30-60 days of regular use. The secret is not perfection, but regularity.

Is it possible to affirm through a panic attack?

Yes, affirmations can help during panic attacks paired with deep breathing. Try to keep your affirmations short and calming, like “This will pass” or “I am safe in this moment” over longer affirmations.

Do I say affirmations aloud or to myself?

Both work effectively. Speech is more forceful and interesting in the speaking process, and ‘silent repetition’ is more useful in public context. Pick whatever you find the most liberating; freefall.

How often should I use affirmations?

Begin with 3-5 affirmations to prevent overwhelm. Better to deeply connect with a few than to quickly skip past many. You can ease into it as the habit becomes routine.

What if I can’t believe the affirmations to begin with?

This is completely normal. Begin with affirmations that are more believable, such as “I am learning to feel calmer” as opposed to “I am totally calm.” Through consistent operation, your confidence will grow.

Is it possible for affirmations to be used in place of therapy or medication for anxiety?

Affirmations are a valuable adjunct but should not substitute for professional care for moderate to severe anxiety. They are most effective when used in conjunction with other anxiety reduction techniques and appropriate professional help.