When it comes to anxiety, there are a whole range of methods to manage the symptoms. Some require professional intervention from a mental health professional (like a therapist, psychologist or psychiatrist), while others are lifestyle modifications or practices that can help people with anxiety manage their mental health.
Affirmations can be helpful for people dealing with anxiety
One way to cope during times of anxiety? Incorporating affirmations into your day-to-day self-care practices.
“Affirmations can help counteract negative and anxious thought patterns by reframing them into ones that are more helpful and positive,” says Neha Darji, LPC, the founder of We Rise Therapy + Wellness. “They can serve as a positive distraction for individuals with anxiety as well as positive reinforcement to rewire the brain for more helpful and calming thinking patterns. Repeating them can also help you stay present and serve as a distraction from overwhelming anxious thoughts.”
The great thing about affirmations, aside from the expert-approved benefits for managing anxiety, is that this is such a simple practice to incorporate. You can add this short step into your daily routine — maybe that means committing to looking in the mirror after you brush your teeth each morning and night and repeating some affirmations that resonate with you.
You can also take a second to center yourself by repeating your affirmation (either out loud or simply in your head) during times of the day that trigger your anxiety, like before a big meeting.
You can use a general affirmation, or create something bespoke
Affirmations can be general (think “I am strong”, “I am brave”, “I am capable"), but people with anxiety may benefit from affirmations tailored to their specific worries. If you’d like to create your own affirmations, you absolutely can — just think about what you need to hear during moments of anxiety.
“It is important that the affirmations have personal meaning and are relatable,” says Darji. “Over time, consistent affirmations practice can build resilience by improving confidence and self esteem.”
Since anxiety is often all about fear of the unknown, it may be helpful to choose affirmations that make you feel a sense of control.
“It can be helpful to have affirmations that are grounding and bring in the presence, as anxiety is rooted in fear of the unknown and a lack of control over uncertainty,” says Darji. “Affirmations that allow you to be present, calm, safe and grounded can be helpful.”
So how can you create your own affirmations?
Darji is on hand to provide some guidance.
“When creating affirmations it can be helpful to identify a specific trigger or situation that may be causing the anxiety and then reframe that fear or worry into a present tense, empowering affirmation,” says Darji.
Once you've created affirmations, what’s the best way to incorporate them?
“Consistency and repetition is key to rewire the brain. Daily affirmation practice, preferably multiple times a day can be helpful. Research has shown that affirmations can strengthen neural pathways in the brain to create new neural pathways,” says Darji.
“You don’t necessarily have to look in the mirror for affirmations to be effective. The effectiveness of affirmations really depends on your belief in the statements and your consistency in practicing them,” add Darji. “Some people might find the visual connection helpful, but writing them down, repeating them mentally, tapping with them or saying them out loud can also be helpful. The key is to choose a method that resonates with you personally and to practice regularly and consistently, ideally a daily practice and multiple times a day if you suffer from anxiety or a specific anxiety producing situation.”
Need help choosing an affirmation? We’ve created a few with guidance from Darji, which may help you get started with this practice:
1) I choose to trust the process
2) I am present, calm and grounded
3) I release all worries and embrace peace
4) I choose to be grounded and present in this moment
5) I am safe, calm and relaxed
6) I handle social situations with grace, confidence and resilience
7) I am stronger than what is making me anxious
8) I can only control what I can control
9) I choose to face my fears
10) I am prepared
11) I am in charge of my body
12) I can do this
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Parents, MarieClaire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.