100 Positive Affirmations for Anxiety Relief and overthinking 😊

According to the Diagnostic and Statistical Manual of Mental Disorders DSM-5, anxiety is categorized as a state of constant worrying that leads to chronic fatigue, stress, agitation, nervousness, strained muscles, and sleep problems. If remains untreated it can lead to dysfunction in social, personal, and work life.

Anxious thoughts manifest themselves with varied themes these can include NATs (Negative automatic thoughts) causing depressive moods, chronic stress, panic attacks, and overthinking which negatively affect your ability to stay focused, your mood, your work, and your personal and social relationships.

If you are someone who struggles with constant worrying or you know someone who is fighting this battle, this article will provide you with valid scientific knowledge and 100 affirmations for anxiety that can aid in changing your negative automatic thoughts and hence reducing the distress caused by anxiety.

100 Affirmations for Anxiety 

In this section, you find 100 affirmations for Anxiety and depression, Anxiety and stress, Anxiety and overthinking, Social Anxiety and Panic attacks.

Anxiety and depression 

  1. I opt to stay relaxed.
  2. I am calm and composed.
  3. I nurture helpful thoughts.
  4. I choose self-compassion.
  5. I create my joy and happiness.
  6. I am capable.
  7. I can accomplish anything I set my mind to.
  8. Good things are happening to me.
  9. I am grateful for all the blessings life has given me.
  10. I see and value my worth.
  11. I let go of all the guilt I carry.
  12. I forgive myself for being imperfect.
  13. I live in the present.
  14. I wake up every day and choose gratitude.
  15. I have the power to fill my life with happiness.
  16. I chose to establish a positive mindset.
  17. I opt to invest time in myself.
  18. I invest time in my healing.
  19. I am no longer fixated on my past.
  20. I release all the guilt I carry from my mind and body.

Anxiety and stress  

These affirmations are specifically helpful if you have chronic stress and anxious thoughts:

  • My mind and body are in a relaxed state.
  • I am safe and protected.
  • I let myself de-stress.
  • My body is releasing all the muscle tension.
  • I am consciously choosing relaxation.
  • I am grounded in my present.
  • I am in control of my thoughts.
  • I can handle any challenge.
  • I am a good problem solver.
  • I am aware all problems are solvable.
  • Difficult times will pass too.
  • I deal with one problem at a time.
  • I allow myself to be stress-free.
  • I only worry about what I can control.
  • I am strong-willed.
  • My inner peace is unshakeable.
  • I am powerful to overcome all obstacles.
  • I am sufficient.
  • I got my back.
  • I chose to be a solution seeker.

Anxiety and overthinking

The most commonly occurring problem with anxiety is over-thinking. It is often overwhelming and you think you are only looking for solutions however; it leads to more anxious thoughts and is unhelpful.

You can find these affirmations for anxiety and overthinking helpful in coping with over-thinking:

  • I am in control of my mind and thoughts.
  • I am powerful.
  • I create the narrative in my mind.
  • I know when to stop.
  • My discipline is my power.
  • I am compassionate towards myself.
  • I go with the flow.
  • I am surrendering and allowing things to happen naturally.
  • I let go of the fear of the future.
  • I let things naturally evolve.
  • I choose to use my energy productively.
  • I choose to think beneficial thoughts.
  • I let my mind rest.
  • I look forward to the future without any attempts to control it.
  • I seek balance in my thoughts.
  • My mind is constructive & I create positivity.
  • I hold the power to steady my mind.
  • I live in here and now.
  • My mind is aligned with the present.
  • I may feel overwhelmed, but I control my behaviors.

Social Anxiety 

The fear of being evaluated by others or embarrassing yourself can get to anyone sometimes. These affirmations for social anxiety can help you:

  • I execute with confidence. 
  • I am aware of my capabilities. 
  • I am proactive and come prepared.
  • I am an amazing imperfect being.
  • I am in the process of learning.
  • I choose growth over comfort.
  • I stay focused on the positive energy.
  • I am likable.
  • I give my best in everything.
  • I find pleasure in all that I do.
  • I cherish my abilities. 
  • I take it one day at a time. 
  • Each step I take is a success in itself. 
  • I count my efforts as a win too. 
  • I chose not to worry about what others think.
  • I chose not to evaluate myself constantly.
  • I let myself be and enjoy the moment.
  • I do not control what people perceive of me.
  • I am calm and composed when interacting with people.
  • I have the courage to do anything. 

Panic attacks 

Panic attacks often happen when you feel overwhelmed and have been in chronic stress and anxiety. If you often feel like your body is going into a panic mode you can use the following positive statements for panic attacks to encounter your NATs:

  • I am safe and sound.
  • My body is my sanctuary.
  • My breathing is calm and slow.
  • I control my body.
  • My body listens to my conscious thoughts.
  • I am courageous.
  • I let this wave pass through me.
  • I am friends with my body.
  • I can deal with it, as I have in the past.
  • I cope well with my anxiety.
  • With every deep breath I take, I sense more calmness in me.
  • I create my reality with my thoughts.
  • I am capable and resourceful.
  • My positive thoughts calm my body.
  • I no longer hold on to my worries.
  • I am loved and protected. 
  • Nothing unbearable will happen to me.
  • My coping with the anxiety is improving.
  • I carry all the power within me to get through this.
  • I release all the negative thoughts I experience. 

Can affirmations reduce anxiety? 

An increasing number of scientific research data supports the effectiveness of positive affirmations for anxiety: 

  • Affirmations are shown to elevate mood and increase happiness, joy, hopefulness, and overall well-being (Arquiza,2020)(Rana, 2018) 
  • Positive affirmations lead to a more positive view of oneself, reduce depressive symptoms, and alleviate anxiety (Peden et al,2000)
  • Self-affirmations are considered a promising self-help activity that can reduce anxiety, rumination, and dwelling on the past. (Koole et al, 1999)
  • Affirmative help in decreasing social anxiety and distress caused by participation in various social activities and leads to lesser avoidance behavior. (O’Brien,2017)
  • Positive affirmations done with the addition of relaxing music effectively aid in anxiety reduction and increase a sense of calmness. (Karper,2003)

How to do affirmations for anxiety 

  • Keep a journal, repeated rehearsals of writing down your affirmations are an effective way to encounter your NATs.
  • Stand in front of a mirror, look at yourself engage with yourself, and say your affirmations out loud. 
  • If you like to listen to affirmations, it is recommended that you record your affirmations and listen to them whenever feasible.
  • If you have saved a specific pattern of negative thoughts you can use a few selective affirmations for anxiety targeted to cope with those thoughts.
  • If you are someone who prefers visual cues you can write them down, make little notes, and put them in a place where you spend your most time.
  • Repetition is the key, observe your thoughts and repeat your affirmations to lead you to a more positive thinking pattern. 

There’s no hard rule for the specific time you want to do them, work with your personality, and make space for yourself, if you meditate, exercise, or do yoga regularly you can add ten minutes to your routine for your affirmations.

Personal stories and Testimonials

A few testimonials of clients are shared below:

 “At first I was a bit skeptical but with time I realized my anxiety is lessened and I feel more positive about myself” 

“ I used to be socially anxious it was difficult for me to take part in class presentations, and group activities which affected my grades, doing self-affirmations has been a journey I now do not avoid group activities, present more confidently, and socialize with more people, my social behaviors have seen a significant change. I recommend everyone to try and persistently do affirmations for their mental health”

“I was recommended to write and do my affirmations in front of the mirror, I feel much more confident and good about myself. I am in a better place now” 

Positive affirmations for anxiety PDF 

Here is a quick link for gaining access and downloading the affirmations provided in this article. You can download the positive affirmations for anxiety PDF file and print it out.


To sum it up anxiety is something that happens to everyone and can take a toll on mental health if not addressed. However, scientific evidence suggests it can be managed using several different methods one of which is the use of mindfulness and positive affirmations to cope with anxious thoughts. It seems like a trivial thing but has a profound impact. Therefore, making affirmations a part of your life is equivalent to investing in your mental health and consequently leading a more productive, confident, and motivated life. 


Can positive affirmations help with anxiety? 

Yes, increasing scientific research is supporting its effectiveness in helping to cope with anxiety. 

When and how often should I practice my affirmations for anxiety? 

There’s no hard and fast rule however, it is recommended to do them in the morning and at night when you have a relatively free mind and stay focused or while engaging in meditation, exercise, or running, taking out a few minutes to do them.

Are positive affirmations a replacement for professional help for anxiety? 

Not, it is a self-help activity. However, if it’s not helpful and your symptoms persist it is highly recommended you reach out to a professional and seek treatment. 

How long does it take to see results from using positive affirmations for anxiety? 

It usually takes 21-30 days for a habit to develop and have an effect on the mind. MRI scans show a more significant number of neural pathways in individuals who do self-affirmations. ( cascio et al,2016). 

Can positive affirmations be used alongside other anxiety-reducing techniques?

Yes, it is often associated and used with “journaling”, “relaxing music” and “meditation” 



Arquiza, L. (2020). The Effect of Positive Affirmations on Self-Esteem and Well-Being in College Students.

Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621-629

Koole, S. L., Smeets, K., Van Knippenberg, A., & Dijksterhuis, A. (1999). The cessation of rumination through self-affirmation. Journal of Personality and Social Psychology, 77(1), 111.

Karper, C. M. (2003). The efficacy of affirmations on anxiety reduction. University of Central Florida.

O’Brien, K. A. (2017). Self-affirmation and social anxiety: affirming values reduces anxiety and avoidance.

Rana, M. (2018). Positive Affirmations and its Benefits on Psychological Well-Being. EDU WORLD, 9(2), 5-11.




  • Ahsan Aman

    Aman Ahsan has a masters in clinical psychology from Forman Christian College. She is fond of research, likes to create awareness, and shares knowledge about “mental health” in her writings. 

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