We are living in anxious and stressful times, which we all react to differently. Some of us embrace each day with positive thoughts and some of us become worried, anxious or stressed over the smallest of things.
Worrying about things increases anxiety and stress. I’d love to say that I live by the saying … ” If you can do something about it, don’t worry about it. If you can’t, don’t worry about it.” But I don’t live by the saying, I still get worried or stressed about things that I can’t do anything about. It is not healthy therefore, I work on improving my anxiety and stress levels in a variety of ways.
Struggling with anxiety can feel like an uphill battle, but there are positive steps you can take to manage your feelings. One of the ways is by saying positive affirmations. Positive affirmations are creative phrases that help quiet negative thoughts and replace them with supportive phrases that foster hard-won self-love and acceptance.
The Difference Between Anxiety and stress.
Anxiety and stress are both emotional reactions. Stress is an emotional response from an external factor, whereas anxiety is defined as a feeling of worry and nervousness beyond control which can affect our everyday lives.
Anxiety is a common mental health issue around the world which can affect your health and well-being. Everyone feels anxious, though not everyone who feels stressed and anxious develops anxiety. However, research shows that 1 in 4 people will experience anxiety at some time in their lives.
Stress and anxious feelings can come from work pressure, maybe a work deadline, or running late to a meeting. Sitting an exam or writing a university essay can be enough to feel stressed or anxious. Anxiety can also come from loneliness and living within your head with your thoughts. The current pandemic is enough to cause stress and worry, especially if you are out working and caring for people daily. There are many things that can bring on stress in many different ways. What some people don’t see as stressful, others will. Speaking on stage to a large audience is a large fear that causes anxious feelings in many people, me included, yet some people find speaking on stage not stressful at all. I know I’d be saying many positive affirmations to give me confidence if I was to speak on stage.
There is a lot to learn when it comes to anxiety and stress. I’m not a doctor, but these are my thoughts, I recommend if you do suffer from stress or anxiety that, you speak with your doctor, see a counsellor or call one of the many helplines.
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How to use positive affirmations to manage stress.
Affirmations are a form of positive psychology, increasing positive thoughts and success. The more you say something positive the greater the chance of positive change. The reverse is true too; negative attitudes towards life or situations increase the chance of failure or not progressing towards your life goals. Therefore positive affirmations can help with reducing anxiety and stress.
Affirmations may appear to be wishful thoughts. However, research has shown that the brain rewires itself and creates new pathways deleting connections that are no longer useful. Neuroplasticity also creates and strengthens more useful connections, adapting and changing to our environment. I’m not an expert on neuroplasticity, so here is an article on what neuroplasticity is.
To start using affirmations, write your affirmation in the present tense and say it to yourself with feeling. I’ve found that I sometimes need to say the phrase multiple times. There are also times that I need to come back to an affirmation because of similar situations. When I’m feeling anxious about the amount of work I have I often say ‘ I am grateful I have a job.’
Positive Affirmations To Help With Anxiety And Stress.
Every situation can be seen negatively and positively. I’m a glass 1/2 full person and look for the positive in situations. The negative situations I choose to learn from.
Affirmations to start seeing things in a positive manner.
- I choose to see the positive in all situations.
- I learn from all outcomes.
- My past is my past, and can’t stop me from achieving my future goals.
- There is no obstacle that I can’t overcome.
- This situation is not here to test me; it is here to help me grow.
I choose to focus on the positive.
I choose to fill my mind with positive thoughts and energy. Instead of worrying about what might go wrong, I focus on what can and will go right. My inner voice is kind, encouraging and empowering. I take time for self-care and do things that bring me joy. I trust in myself and the universe to guide me along the path of life, knowing it’s all part of a bigger plan.
I am capable of handling anything life throws at me.
I accept my feelings as they come and go, knowing that this, too shall pass. I am strong enough to handle my emotions and navigate through difficult situations. I am capable and resilient, never losing faith in myself or my ability to cope with life’s difficulties with grace and courage. I know that whatever happens, there is always a positive resolution, a way forward.
Affirmations for calmness.
To help with anxiety and de-stressing, I like to practice mindfulness methods that work, including breathing. Taking deep breaths helps with inhaling positive energy and exhaling negative energy. Here are a few affirmations on breathing and control.
- As I take deep breaths, I breathe in energy and release anxiety.
- Stress evaporates from my body as I breathe.
- I control my breathing. I can breathe deeply and slow down my breathing.
- I’m calm and relaxed.
Affirmations of strength and control.
- I have the strength, the ability and the willpower to succeed and achieve my life’s dreams.
- I have the mindfulness skills to help me through this anxious phase.
- I can overcome anxiety with my inner strength.
- I like my life. My life gets better every day. I’m in control.
- I acknowledge my anxiety but do not need to listen to it.
Personally, I like to acknowledge the stress I’m feeling. I find it helps me move through the stressful moment and recognise it as the thought and feeling it is. Often I find drawing on moments of achievement or success also helpful.
I feel stressed, but it will pass. I can and have managed feelings of stress before, I can control my feelings again to return to calmness.
Positive affirmations for social anxiety
- I am unique, different, and that is Ok.
- I am becoming more confident by acting with confidence.
- I am more than my anxiety.
- I accept myself as I am, and others accept me as I am.
- I am comfortable with who I am.
- I enjoy meeting and talking with new people.
Affirmations I choose to remind me I can make life changes and create the life I choose.
- I have the power to create positive change on my own terms.
- I have the power to make decisions and put actions into place, regardless of what my external environment may dictate.
- I take full responsibility for my life and future and actively create positive change on my own terms. The power lies within me, and I embrace it fully.
- I trust that everything will turn out well in the end.
- I know every challenge and experience is an opportunity for growth.
- I am learning to let go of my worries and doubts, trusting that everything will work out in the end.
- I have faith that whatever ultimately happens will be exactly what it was meant to be.
I am in control of my life.
I have the power to create any life that I choose. Even when things feel out of control, I have the final say in how my life will go. No matter what comes my way, I remain in control of myself and my destiny.
When should I say affirmations?
Affirmations can be said at any time throughout the day. Some people like to start their day with positive affirmations. Other people say them as needed. It is easy to personalise and write your own affirmations. This post gives a few tips on how to write positive affirmations – Be more productive, and start your day with daily affirmations.
Important to note.
Although reading positive affirmations for anxiety and stress can help in the short term, it is most important to talk with someone, your doctor or counsellor, friend or helpline about your concerns and worries. The more you let your worries build up inside you, the more it impacts your health and well-being.
Other articles that may help reduce anxiety and stress.
How to sleep better and worry less (with journal prompts).
The amazing benefits of journaling for mental health.
How to manage stress in life and improve work-life balance.