10 Recommended Positive Affirmations For Anxiety

by Sarra Khechremi, Health Columnist

Published in Health on 29th January, 2020

Anxiety is a powerful emotion. It has a strong effect on your body and mind - making you powerfully anticipatory of risks, but also secretly tormented by them. People with anxiety often become very skilled at hiding their pain.

It's triggered by an emergency such as being exposed to physical danger; for example, being attacked or caught in a fire. Stressful events can cause anxiety; such as having an exam, speaking in public or having a job interview. It is a natural emotion and plays a role in keeping us safe.

anxiety disorder

For some people, having anxiety can be experienced on a regular basis, with no apparent reason. It is often felt due to a situation that did not actually happen but it happened only in their head. In this case, we are talking about an anxiety disorder.

Using positive affirmations for anxiety is a powerful way to break free from the anxious thoughts that take away your energy and prevent you from living a calm satisfying life. Before dealing with anxiety, it is important to know about this overbearing mental illness.

What is an anxiety disorder?

According to the Diagnostic and Statistical Manual of Mental Disorders (DSM - 5), an anxiety disorder is a mental disorder characterized by excessive worry and fear. An anxious state which happens regularly and lasts for more than 6 months.

Excessive worry is when the person worries about a situation more than it actually requires. Anticipating a difficult situation and being fearful of the outcome.

Anxiety can be triggered by an event or situation which doesn't require excessive fear and worry at all. It's a form of fear, related to the thought of something going wrong in the present or the future.

People with anxiety worry so much about everything in their lives. What people think of them, what if they do or say something wrong and embarrass themselves, what if the come late and what if they don't succeed at a test.

Let's take some examples to see how anxious thinking can be. If you are having friends coming over to your house and your place is messy and not clean.


An anxious person would obsess about it and it can ruin their whole day. They might even do things that are bad for them or hurt other people's feelings in order to alleviate this worry.

Whereas a non-anxious person will not worry about it as much and might just do what they can and they are over it; whether it is completely clean or not.

For people diagnosed with an anxiety disorder, an anxiety attack can sometimes happen for no apparent reason. Severe anxiety can affect your daily life.

What causes anxiety?

There are many factors that might cause an anxiety disorder. Here are five factors that might cause anxiety disorder:

Your mental health

It is very rare that a mental disorder comes in its pure form. It is usually associated with other mental illnesses. If an individual has depression he might be most likely prone to have anxiety.


Anxiety feeds from overthinking and the fear of future outcomes. such as What will your life be in five years, how are you going to handle a difficult situation or as simple as worrying about embarrassing yourself in a meeting. When in fact there is nothing to worry excessively about.

Overthinking creates a vicious cycle because, while it's tempting to constant analyze, over the long-term it's incredibly harmful to your mental health. The more you overthink, the more your mental health declines. the more your mental health declines the more you overthink. As a result, overthinking causes even more and more anxiety.

Environmental and genetic factors

It is well known that anxiety is a mental disorder, caused by a combination of environmental and genetic factors. It can be running in the family, passed down from parent to child.

In addition, there are environmental risk factors that trigger anxiety symptoms and severity; such as a history of child abuse, a traumatic event, poverty or family and relationship problems.

A chemical imbalance in the brain

Like other mental illnesses such as depression, anxiety might be caused by a chemical imbalance in the brain.

brain activity

Studies have shown that severe or long-lasting stress has an impact on the balance of chemicals in the brain called "Neurotransmitters". As a result, this may affect mood and behavior.

Medical prescriptions and stimulants

Some medical prescriptions and stimulants might cause or worsen anxiety while you are taking them. Others may have an effect on your emotional state, after you take them.

Some medical prescriptions that cause anxiety include medical prescriptions to treat; Thyroid problems, Asthma and Parkinson's disease.

Some stimulants might cause or worsen anxiety if it is excessively consumed such as Caffeine, alcohol, smoking cigarettes, etc.

How anxiety affects the body?

Having anxiety is more than emotional restlessness. Chronic anxiety affects your physical health. It can be so devastating, to the point that it interferes with your daily routines such as sleep-cycle and eating schedule.

It may manifest itself with physical symptoms, such as dizziness headaches abdominal pain and blood pressure.

When not treated, chronic anxiety may develop into a psychosomatic response. A psychosomatic response is when the unbearable emotional stress manifests itself into the body, as physical pain or illnesses.

Is there a difference between a panic attack and an anxiety attack?

A panic attack usually consists of a short period of time; 15 to 20 minutes of severe anxiety. However, the use of drugs such as stimulants can artificially prolong the torture for a much longer time.

The symptoms vary from chest pain to nausea, with the feeling that you're almost about to die or being on the edge.

panic attack

Panic attacks usually disappear after a few minutes, while anxiety symptoms can last for long periods.

The most common anxiety symptoms are:

  • Restlessness
  • Fatigue
  • Difficulty concentrating
  • Irritability
  • Muscle tension
  • Sleep problems such as difficulty falling or staying asleep

Like all mental illnesses, anxiety symptoms and severity vary from person to person.

What other disorders associated with anxiety?

According to the DSM5, Generalized anxiety disorder (GAD) is the most common anxiety disorder among adults. It is usually linked to other mental illnesses that are called anxiety-related disorders. Each of these disorders has its own symptoms. The main anxiety-related disorders are summarised in the following list:

  • Depression
  • Obsessive-Compulsive Disorder
  • Phobias
  • Body-Focused Repetitive Behaviors
  • Post Traumatic Stress Disorder (PTSD)
  • Sleep disorder

Can positive affirmation reduce anxiety symptoms?

Anxiety disorder is an overwhelming mental disorder to live with. The good is it can be treated.

The two most common anxiety treatments are medication and psychotherapy.

However, the easiest, most natural and effective way of treating anxiety is by using positive affirmations to help reduce your anxiety symptoms - so how do positive affirmations work?

Having an anxiety disorder may cause you to have unwanted repetitive thoughts. It's the process of repeating the same dark thoughts, over and over again, and it is called rumination.


Rumination is a bad habit, which is destructive to your mental well being. It is an obsessive way of thinking, where you lack control over these repetitive thoughts and negative images in your head.

It affects your ability to think clearly and to process emotions. That's why checking into your way of thinking is very important.

Cognitive-behavioral therapy CBT is the most effective way of treating patients with an anxiety disorder. It is well known for its ability to reprogram patients minds. It changes their perception of life events and of themselves.

With this same strategy positive affirmations can be highly efficient. Because you are reprogramming your mind, to think positively.

A positive affirmation is a short statement that you say and repeat to yourself in order to get your subconscious mind reprogramed in thinking a powerful train of thoughts.

Spiritually speaking, positive affirmations go hand in hand with the law of attraction. Your thoughts create your reality. According to the Law of Attraction; we attract into our lives whatever we are focusing on. It has been helpful to many people and can help you if you use the right techniques.

How to use positive affirmations?

Using positive affirmations every day helps to replace negative thoughts with positive ones. They shape your way of thinking and help reduce anxiety.

Repeating to yourself positive affirmations as soon as you wake up, helps replace any negativity from dreams and problems that you might be facing in your life.

positive affirmations

It is always important to use affirmations in the present form. The words "I am" are very powerful. For example, you might wish to be successful and happy.

Every day you repeat to yourself: "I am successful" - "I am happy".

  • Try to check your thoughts. As soon as you spot yourself having an anxious thought, close your eyes take a deep breath and think of something positive instead.
  • Before using a positive affirmation try to make yourself calm.
  • Repeat the affirmations to yourself slowly and clearly.
  • Focus on each meaning of the word. Words are powerful.
  • Write in a journal every morning or late at night before going to bed. By using this technique you help your brain get used to this positive way of thinking.
  • Write a list of affirmations that are motivating and inspiring.
  • Stand in front of a mirror it can help you with focusing on your goals.

10 recommended positive affirmations for anxiety

To help to manage your anxiety. Write a list of positive affirmations that inspire you and helps you overcome anxious thoughts and self-doubt. Use them daily and each time you are having a panic attack.

positive affirmations

Here are 10 recommended positive affirmations to help you reduce anxiety symptoms:

  • I breathe in calmness, I breathe out stress.
  • I am calm, cool and collected.
  • The universe is working in my favor.
  • I love myself deeply and unconditionally.
  • I am confident and strong.
  • My mind is clear my body is relaxed - and I am in control.
  • I surrender any kind of stress and my life is easy and manageable.
  • I am in complete peace right now, all is well in my world and I am safe.
  • I am worthy I am strong and capable of solving any problems that face me.
  • I am living a satisfying, happy life free from worries and fear.

Using positive affirmations to help with anxiety might feel a bit weird in the beginning, especially if you are not used to them. The key is to believe that they will work and never give up - eventually, you'll discover them working away at your subconscious!

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