Meet the Expert
doctor Sanam Hafeez is a New York-based neuropsychologist and director of Comprehend the Mind, a diagnostic and treatment center for neuropsychological, psychiatric, and educational difficulties.
What are Affirmations?
According to the expert, “affirmations are positive statements or phrases repeated regularly with the aim of transforming negative thoughts and behavior patterns into positive ones”. When used consistently, Dr. Hafeez tells us that these positive statements can “change negative self-talk, boost self-esteem, challenge self-sabotaging thoughts and behaviors, and promote overall well-being.” Indeed, research – such as this 2016 study published in Cognitive and Affective Social Neuroscience—confirms that affirmations can have a positive impact on mental and emotional health over time.
That said, the most effective affirmations are the ones that really resonate with you, which is why Dr. Hafeez recommends customizing these to your unique life experiences and goals. How you put them into practice is also a matter of personal preference – so feel free to try them out loud, write them down and visualize them until you find a method that works for you.
How can affirmations help you manage anxiety?
Affirmations can be helpful in managing anxiety in several ways. Behaviorally, the fact that affirmations interrupt and replace negative self-talk and unhelpful thought patterns with positive, empowering ones is huge—mainly because it leads to “increased feelings of self-efficacy and control, reminding individuals that they are empowered to choose more positive and adaptive ways of thinking and behaving,” says Dr. Hafeez. According to the expert, another interesting thing about affirmations is that they have been shown to “reduce the overall level of physiological arousal and stress associated with anxiety, promoting feelings of calm and relaxation.” And anyone who has ever had a panic attack will confirm that the physiological effects of the stress response can be a real barrier to clear thinking.
Of course, repeating a positive affirmation may not be the best or only way to manage anxiety. Think of these phrases or statements as one more tool in your toolbox when it comes to dealing with negative thoughts (along with therapy, journaling, exercise, medication, and any other tools you can rely on).
50 affirmations for anxiety
Ready to start cultivating inner peace and resilience? Take a look at our list of affirmations for various types of anxiety… then tweak them as you see fit.
For fear and panic
1. I am safe and protected.
two. I trust in my ability to handle whatever comes my way.
3. I am in control of my thoughts and feelings.
4. I’m brave.
5. I choose to stop worrying and focus on the present moment.
6. I’m in control.
7. My body is on my side.
8. My anxiety does not control me.
9. I’m not in danger, I’m just uncomfortable.
10. I am consciously reducing my anxiety right now.
11. I know there’s nothing to be afraid of.
12. I’ve felt this way before and it was fine.
13. Nothing bad will happen.
To calm down quickly
14. I can feel every part of my body relaxing.
15. As I breathe, I feel myself calming down.
16. I know this is just a passing feeling.
17. I am confident in my ability to handle whatever comes my way.
18. I know I’ll be fine.
19. I am worthy of love, peace and happiness.
20. I am choosing to be free from stress.
21. I’m strong.
22. The life is good.
23. I’m supported.
24. I am loved.
25. I am getting rid of stress every time I exhale.
for anticipatory anxiety
26. I know that everything will work out for my highest good.
27. I can take one step at a time.
28. I am able to deal with challenges and obstacles.
29. I trust the journey of life.
30. I am secure in the present moment.
31. I will focus on the present
32. There is no problem that I cannot solve.
33. Everything will be fine.
34. I have the power to create positive outcomes for myself.
35. I have the power to create positive change in my life.
36. I am calm and relaxed in the face of stress and uncertainty.
for social anxiety
37. I’m friendly.
38. I’m here and it’s okay.
39. I’m feeling calm and in control.
40. I don’t need to be anything but myself.
41. I am surrounded by positive energy.
42. I am able to relax and have a good time.
43. I attract positive people into my life.
44. I will not let anxiety get in the way of my joy.
45. I can feel confident in any situation.
46. My presence is appreciated by those around me.
47. I can feel relaxed in my body.
48. People want me here.
49. Nobody is judging me.
50. It’s okay to be anxious, but I can get over it.
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