15 Positive Affirmations for Anxiety (Plus 3 More Ways to Find Relief)

Using positive affirmations for anxiety isn’t just about speaking positive words and hoping they take root. (At least not here at Lindywell!). For us, this is about adding another tool to your anxiety toolbox—something we should all have! 

If you’re struggling with anxiety, know that you’re not alone. More than 40 million adults across the U.S. will suffer from anxiety at some point in their lives, making it the most commonly reported mental health concern nationwide. 

The emotional, mental, and physical sensations that come with anxiety can feel overwhelming (I know, I’ve experienced anxiety many times myself), but it is possible to restore yourself to balance and a more peaceful state of being. Check out episode 40 of The Balanced Life to learn how I overcame my paralyzing anxiety.

If you’re ready to find another tool to support your anxiety relief, here are some positive affirmations for you to try, along with a few other beneficial practices to soothe anxiety.

Disclaimer: This article does not take the place of medical advice. We recommend visiting the PsychologyToday directory to find a mental health professional if you need support. 

What Are Affirmations—and How Can They Help with Anxiety?

A positive affirmation is a value statement that reframes unhelpful thoughts to reinforce the truth about your inherent worth and life experiences. In situations when anxiety leaves you feeling powerless, affirmations will remind you that no fear is insurmountable—that you can face the moment with resilience, courage, and presence of mind.

So, how does this work exactly? 

Support the brain’s stress response: Affirmations can act as a buffer against the brain’s stress response while activating neural reward pathways. This calms the area of your brain that has been primed to scan for threats, which makes it easier to regulate intense emotions.

Promote mindfulness: The repetitive nature of chanting an affirmation aloud enhances mindful attention and slows your breathing cadence, both of which relax the nervous system.

Improve self-efficacy: affirmations also lead to greater self-efficacy. Self-efficacy can bolster executive functions such as problem-solving or decision-making to help you overcome challenges. 

Whereas anxiety tangles your mind in a spiral of fear-based insecurities and false narratives, affirmations can help redirect your awareness so you can come out of that spiral.

15 Positive Affirmations to Relieve Your Feelings of Anxiety

For your affirmations to be effective at calming your anxiety, they have to be unique to you. They have to feel true to your experience, needs, and beliefs so that you can not just say them, but believe them. If some or none of the following positive affirmations for anxiety feel right for you, make them your own so they can support you in the moments when you need them.

1. I am safe in this moment—there is nothing to fear.
2. I will root myself in the present and be where my feet are planted.
3. I inhale peace and assurance. I exhale doubts and worries.
4. I choose to nurture, love, and accept who I am unconditionally.
5. I can reframe the false narratives or beliefs that hold me back.
6. I will navigate my circumstances one step at a time.
7. I know this emotion is temporary—it does not have to control me.
8. I release distress from the past and uncertainty for the future.
9. I can overcome any setbacks or obstacles in my path.
10. I am capable, resilient, brave, and strong—even more than I realize. 
11. I summon empowerment and embrace self-compassion.
12. I trust myself to persevere, just like I have before.
13. These are normal body sensations of anxiety. I can experience them without being in danger.
14. I can’t control the future, but in this moment I am safe and can feel peace.
15. I am capable of handling anything that comes my way.

3 More Holistic Wellness Techniques to Promote Anxiety Relief

As powerful as affirmations can be, you need more than positive words to work through anxiety, especially in hard moments. Below are some of my favorite ways to relieve anxious thoughts, reset the nervous system, and return to a state of mindfulness and inner peace. 

• Pilates: This exercise combines gentle, low-impact movements with mindful awareness. That mind-body connection activates AMPK signals and releases endorphins in your brain. AMPK signals promote homeostasis and energy balance at the cellular level, while endorphins stabilize your mood. These benefits make Pilates both relaxing and restorative for mental health.  

• Breathwork: Hyperventilation (rapid, shallow breaths from the chest) is one of the most common anxiety reactions—but it can increase your panic even more. On the flip side, taking deep, intentional breaths from the diaphragm will calm your autonomic nervous system, which helps slow your heart rate, lower blood pressure, and minimize those overwhelming feelings of stress or alarm.

• Nature: Being outside is inherently therapeutic—who doesn’t love the sensation of a breeze on your face, the earth under your feet, and fresh air in your lungs? Whether you stroll around a park or meditate on the beach, carve out time to enjoy the outdoors. Even 15 minutes of nature immersion can reduce cortisol levels to promote relaxation, boost emotional regulation, and enhance your mood state.

Relieve Anxiety and Nurture Your Mental Health with Lindywell

These positive affirmations for anxiety are meant to be another tool in your anxiety toolbox—which should also include strategies and coping skills to help you on hard days or through hard moments. 

If nurturing your mental health is important to you (I have a feeling it is!), join us here at Lindywell! As a member, you can access more than 350 online Pilates classes, plus guided breathwork sessions and nourishing recipes to restore your balance and wellness from the inside out. Start your 14-day free trial and become part of our vibrant, rejuvenating community.