50+ Positive Affirmations for Anxiety That Actually Work

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Repeating positive phrases to yourself in the mirror might feel a little weird and even super cringe at first, but don’t be mistaken; there’s a lot of real science backing up this practice and its benefits for mental health. Affirmations for anxiety, for example, are rooted in cognitive behavioural principles and self-affirmation theory, which show that positive self-talk can literally rewire our brains. And all you have to do is consistently repeat empowering statements to yourself that make you feel fabulous. What’s the catch? There isn’t one. You just have to be patient. Using positive affirmations and mantras can be great for calming down mid-anxiety attack, as they challenge and replace negative thought patterns, calm the nervous system and strengthen our belief in our ability to cope. Overtime? They can change your life right down to how you see the world and feel about yourself.  Let’s find you some affirmations that truly resonate with you because when the right ones click, that’s where magic (or science) really happens.

How to Use Affirmations for Anxiety Relief

Affirmations for anxiety, or any positive affirmations for that matter, are powerful mental health tools deeply rooted in psychology and neuroscience. They work by helping reframe negative self-talk and activating the brain’s reward system while also gently rewiring the anxious pathways and training the mind to be healthier and kinder.

In fact, research in cognitive behavioural therapy (CBT) and self-affirmation theory shows that using mental health affirmations decreases stress, reduces rumination and improves your self-worth. They can also trigger the parasympathetic nervous system, your body’s natural “calm down” button, which is especially helpful during anxious moments for obvious reasons.

So, how do you actually use them?

• Repeat them regularly – Morning, night, or whenever anxiety creeps in. Repetition helps them sink into your subconscious.
• Say them out loud – Or write them down in a journal, set them as phone reminders, or speak them silently during anxious moments.
• Pair with breathwork or mindfulness – This helps your body and mind absorb the intention behind the words.
• Believe in the message – The most effective affirmations for mental health are the ones that feel true or that you want to be true. If one doesn’t resonate? Skip it. This isn’t one-size-fits-all.

Want to take your practice one step further? Try pairing your affirmations with a calming tool like a fidget ring. The rhythmic motion of spinning the ring as you repeat your mantra helps ground your body and mind, combining the calming benefits of fidgeting with the soothing ambiance of affirmations for an even more powerful anxiety relief ritual.

Bonus Tip: Our readers get to an entire month free of breathwork classes here.

Find Your Perfect Anxiety Affirmations 

Now for the fun (and healing) part—choosing anxiety affirmations that truly speak to your soul. Whether you prefer simple mantras for anxiety, encouraging phrases, or even comforting scriptures for mental health, the secret sauce is finding words that feel right for you. You can use the same affirmation every morning as a mental anchor or switch them up depending on what you’re facing that day. Most importantly, there’s no wrong way to use affirmations for mental health. This is your practice, your peace, your pace.

Below, we’ve curated some of the most effective and soothing positive affirmations for anxiety to help you through everything from racing thoughts to self-doubt.

Easy Affirmations for Quick Anxiety Relief

These quick affirmations for quick relief are short, powerful and easy to remember. They’re perfect for calming your mind in the moment or repeating silently during stressful situations.

• My breath is my anchor.
• I am safe, even if I don’t feel like it right now.
• I am the bravest baddie there is. I got this.
• I am in full control of my thoughts and emotions.
• I am stronger than I know and can get through this.
• I know I can handle this.
• I am in charge of my anxiety.
• This feeling is temporary and it will pass.
• I am stronger than my anxiety.
• I inhale calm, I exhale fear.
• I am grounded and present.
• I am in control of my breath.
• I am doing my best and that is enough.
• I trust myself to get through this.
• I am worthy of peace.
• My body knows how to relax.

Affirmations for Overcoming Panic Attacks or Anxiety Attacks

• This feeling is temporary and it will pass.
• I ride this wave with strength and courage.
• I let go of the fear and invite in peace.
• My heart is beating and that means I’m alive and strong.
• I breathe more deeply and calmly with every breath.
• I am in control of my body and mind.
• I allow this fear to flow in and out; I am not in danger.
• I trust the process of life.
• I’ve survived this before and I’ll survive it now.
• I am in control of my breath.
• I am not in danger, I am just feeling anxiety.
• I have the power to calm my body.

Positive Affirmations for Managing Anxiety Disorders

Living with an anxiety disorder means navigating daily challenges that others might not see and your inner dialogue can become a powerful part of your healing. These positive affirmations for managing anxiety disorders are designed to help you cultivate long-term resilience and self-compassion, and help you rewrite the story anxiety tries to tell.

• I focus on what I can control and let go of what I cannot.
• I am patient with myself as I heal.
• I am capable of overcoming my fears.
• I achieve great things through small steps.
• I am not my anxiety.
• I free myself from all destructive doubt and fear.
• I have the power to make changes.
• I have the power to defeat my anxiety.
• I am learning to live with anxiety, not fear it.
• I honour my progress, no matter how small.
• My anxiety does not define me.
• I am safe, even when my mind tells me otherwise.
• I have tools and support to manage this.
• I am resilient and capable.
• It’s okay to take life one breath at a time.
• Healing isn’t linear, and that’s okay.
• I am worthy of a peaceful life.
• I trust myself to handle whatever today brings.
• My mental health matters.
• I choose peace over judgement.
• Every day, I grow stronger than my anxiety.
• I give myself permission to feel and heal.

Soothing Affirmations for Social Anxiety

Social anxiety can make everyday interactions feel overwhelming but these affirmations for social anxiety can help you quiet self-doubt, boost self-trust and show up just as you are – bravely, beautifully and authentically.

• Every day, I grow stronger than my anxiety.
• I give myself permission to feel and heal.
• I am worthy of connection just as I am.
• I don’t have to be perfect to be accepted.
• It’s okay to feel nervous and still show up.
• My voice matters.
• I release the need for approval.
• I choose to trust myself in social spaces.
• I am allowed to take up space.
• My presence is enough.
• I am confident in my ability to connect.
• I deserve to feel safe and supported in every room I enter.
• People value the real me.
• I can handle awkward moments with grace.

Bedtime Affirmations to Ease Night Anxiety

Nighttime is when anxiety loves to sneak in—just as the world quiets down, your mind likes to turn up the volume. From overthinking and spiralling thoughts to a general unease that keeps you tossing and turning, not being able to sleep at night because of anxiety is the worst. These bedtime affirmations for anxiety are here to help you unwind and remind your nervous system that it’s safe to let go.

• I am safe to release today and welcome rest.
• My thoughts can wait until tomorrow.
• I am grateful for this moment of stillness.
• It is safe for me to relax.
• My breath is slow, steady and calming.
• I have done enough today.
• I trust my body to restore itself overnight.
• I let go of all tension with each breath.
• I am wrapped in calm and comfort.
• I forgive myself for any worries I carried today.
• My room is a safe sanctuary for rest.
• Each inhale brings peace; each exhale releases stress.
• I surrender to sleep with a calm and open heart.

Using Affirmations to Calm Down

Anxiety may show up in many forms, but so can your strength. Whether you’re repeating a favourite anxiety mantra, wearing your go-to fidget ring, or simply breathing through the moment, remember that you’re doing the work, and that all that matters. Let these affirmations for anxiety be a gentle reminder that you are safe, capable and not alone on this journey.

Looking for extra comfort you can carry with you? Explore our Anxiety Gone Shop for calming tools like fidget rings, crystal anxiety jewelry, and curated self-care gift sets designed to support your mental wellness every day. Don’t forget to join us on our socials and in the club for mental health on-the-go.

FAQs

1. What are anxiety affirmations?
   Affirmations for anxiety are positive statements designed to counteract negative thoughts and promote a sense of calm and control.
2. Can affirmations help with panic attacks?
   Yes, affirmations can be a useful tool during panic attacks to help reduce fear and regain control.
3. How often should I use anxiety affirmations?
   For best results, practice affirmations daily, both in the morning and before bed.
4. What are some common mistakes to avoid when using affirmations?
   Avoid using generic or unrealistic affirmations. Ensure they are specific, positive, and believable.
5. Can children use affirmations?
   Yes, children can use affirmations. Simple, positive statements created for their understanding can be very effective.
6. Are there any scientific studies supporting affirmations?
   Yes, research indicates that positive affirmations can activate brain regions associated with self-processing and reward, helping reduce anxiety and stress.

Affirmations for Anxiety Infographics