Affirmations for overthinking
For the loop that replays a conversation or plans for every possible outcome. These are short on purpose, because the point is to step out of your head and hear your own voice.
51 affirmations: 17 thoughts, each in a gentle, steady and bold version. Updated
What are good affirmations for overthinking?
Good affirmations for overthinking are short and believable, for example "I can let a thought pass", "I don't have to get it perfect", and "I let go of what I can't control". 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'm learning to slow my thoughts
- It doesn't have to be perfect
- I'm learning to let go of what I can't control
- Tomorrow can wait until tomorrow
- I can take one slow breath
- One small thing is still something
- I can make a choice and adjust later
- I can give this my attention for a while
- I'm trying to be kinder to myself
- I can make a mistake and still be okay
- I'm learning to trust myself
- I'm learning to let go of old hurt
- I can look at my money without panic
- I can let the day go when I lie down
- I can start before I feel ready
- Today I can feel a little calm
- I can notice one good thing
- I can let a thought pass
- I don't have to get it perfect
- I let go of what I can't control
- I deal with today, today
- I breathe slowly and I feel calmer
- One thing at a time is enough
- I make a decision and stand by it
- I give my full attention to one thing
- I speak to myself with kindness
- My mistakes don't decide my worth
- I trust myself to figure it out
- I let go of what hurt me
- I handle money calmly
- I rest deeply and wake up clear
- I start, and the rest follows
- Every day I feel calm and grateful
- I notice the good things
- My mind is calm and clear
- What I do is good enough, and so am I
- I put my energy where I have a say
- I meet each day as it comes
- I am calm
- I do what matters, calmly
- I trust my own judgment
- When I focus, I do great work
- I'm on my own side
- I forgive myself and keep going
- I trust myself completely
- I'm free of what hurt me
- I manage my money with ease
- I sleep well and wake up ready
- I finish what I start
- I am calm and grateful
- I find something good in every day
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
Saying something out loud takes attention that would otherwise go to the loop. That's one reason spoken affirmations can help more with overthinking than reading the same words silently.
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.