Affirmations for anxiety and stress
For a tight chest, a busy mind or a day that feels like too much. Say them slowly. The gentle versions don't ask you to feel calm yet, only to notice that right now you're okay.
42 affirmations: 14 thoughts, each in a gentle, steady and bold version. Updated
What are good affirmations for anxiety and stress?
Good affirmations for anxiety and stress are short and believable, for example "I breathe slowly and I feel calmer", "I'm safe in this moment", and "I can let a thought pass". Say two or three of them out loud, five to ten times each, once a day. If a bold wording feels false, start with the gentle version.
Which version should you say?
Start here if kind words about yourself feel hard to believe.
Plain statements for when the gentle ones already feel true.
For when you believe it and want to say it like you mean it.
- I can take one slow breath
- Right now, I'm okay
- I'm learning to slow my thoughts
- One small thing is still something
- Tomorrow can wait until tomorrow
- I'm learning to let go of what I can't control
- I've done hard things before
- I'm allowed to say no
- There's something good in today
- Today I can feel a little calm
- I'm learning to feel safe with money
- I can look at my money without panic
- I can let the day go when I lie down
- It's okay to ask for help
- I breathe slowly and I feel calmer
- I'm safe in this moment
- I can let a thought pass
- One thing at a time is enough
- I deal with today, today
- I let go of what I can't control
- I can do hard things
- I say no kindly, and I mean it
- I'm grateful for today
- Every day I feel calm and grateful
- I have what I need today
- I handle money calmly
- I rest deeply and wake up clear
- I ask for what I need
- I am calm
- I am safe
- My mind is calm and clear
- I do what matters, calmly
- I meet each day as it comes
- I put my energy where I have a say
- I can handle whatever comes
- My no is as clear as my yes
- I'm grateful for my life
- I am calm and grateful
- There is always enough for me
- I manage my money with ease
- I sleep well and wake up ready
- I deserve the help I ask for
Say one out loud now
The free affirmation counter listens in your browser and counts each time you say it.
Why these are worded this way
Affirmations can help you steady yourself, but they aren't treatment for an anxiety disorder. If anxiety is getting in the way of your life, talk to a doctor or therapist, and use these alongside that help.
How to practise them
- Choose two or three from the list above. Fewer is better than many said half-heartedly.
- Say each one out loud, slowly, five to ten times. Hearing your own voice is part of it.
- Do it at the same time each day, like after brushing your teeth or on your walk to work.
- When a sentence starts to feel natural, switch to its stronger version.
Read more: How Many Times Should You Repeat Affirmations a Day?, Do Affirmations Work? An Honest Look at the Research
Questions
How do I use these affirmations?
Pick two or three that feel true, or nearly true. Say each one out loud five to ten times, slowly, once a day. Morning works well because it sets the tone, but any regular time is fine. Start with the gentle wording if the bold one feels like a lie.
Why are there three versions of each affirmation?
A statement you don't believe can make you feel worse, especially when your self-esteem is low. The gentle version is believable on a hard day, the steady one is a plain statement, and the bold one is for when you're ready. Move up when the current one feels natural.
Is it better to say affirmations out loud?
Saying words out loud helps you remember them better than reading them silently, an effect psychologists call the production effect. It also keeps your attention on the words instead of drifting.
How long until affirmations work?
There's no fixed number of days. Habit research found that a daily behaviour took a median of 66 days to feel automatic. Most people notice the words feel more natural after a few weeks of daily practice.
Let your phone keep count
Mantrify is an iPhone app that reads each affirmation to you, listens while you say it and counts every repetition, so you can practise with your eyes closed. Coming soon.