100 Positive Affirmations for Anxiety & Mental Health

Anxiety can feel overpowering, making even the most minor tasks seem impossible. Racing thoughts, self-doubt, and constant worry can drain your energy and steal your peace of mind. Fortunately, though, you have the power to shift your mindset. One simple and effective way to do this is through positive affirmations. These short, powerful statements help reframe negative thoughts and replace them with uplifting beliefs, making it easier to manage stress and regain control of your emotions [1].

Repeating positive affirmations daily can rewire your brain over time, promoting a sense of calm and confidence [2]. While affirmations don’t erase anxiety, they can make a huge difference in how you react to stressful situations. Read on to browse 100 affirmations designed to support you in moments of doubt, reminding you that you are strong, capable, and worthy of peace.

What Are Positive Affirmations?

Positive affirmations are short, encouraging statements that help reshape negative thoughts. They work by replacing self-doubt and fear with words of confidence, self-love, and hope. When repeated often, affirmations can influence how you think and feel, making it easier to stay calm and focused, even in stressful situations.

These statements are most effective when spoken in the present tense, such as “I am strong” or “I choose peace.” This helps your mind believe these words as truth rather than something you hope to achieve in the future. By practicing affirmations daily, you train your brain to think positively, which can reduce stress and anxiety over time.

Why Are Positive Affirmations Important?

The way we think affects the way we feel. If your inner dialogue is full of doubt, fear, and criticism, your mental health can suffer. Negative thoughts fuel anxiety, creating a cycle of worry and self-doubt. Positive affirmations work as a powerful tool to break this cycle. They give your mind a new script—one that builds confidence, resilience, and self-compassion.

Studies show that affirmations can activate areas of the brain linked to self-worth and emotional regulation [3]. This means that when practiced consistently, they don’t just make you feel better in the moment but help rewire your brain to be more optimistic in the long run. While affirmations aren’t a substitute for therapy or professional care, they can be an invaluable addition to your mental health toolkit.

100 Positive Affirmations for Anxiety

When anxiety takes over, it can be hard to remember the truth: you are capable, strong, and in control. The following affirmations are designed to help quiet anxious thoughts and bring a sense of calm. Choose those that resonate with you and repeat them daily.

Affirmations for inner peace

1. I am safe at this moment.
2. I choose to breathe deeply and let go of tension.
3. My thoughts do not control me.  I control my thoughts.
4. I release fear and welcome peace.
5. My body and mind are calm and relaxed.
6. I deserve to feel at ease.
7. Every inhale fills me with calm, and every exhale releases stress.
8. I give myself permission to rest and recharge.
9. I trust in my ability to handle whatever comes my way.
10. I choose to focus on what I can control and let go of what I cannot.

Affirmations for strength and resilience

11. I am stronger than my anxiety.
12. Challenges help me grow and learn.
13. I have survived anxious moments before, and I will survive them again.
14. I am capable of finding solutions to my problems.
15. I trust myself to work through difficult situations.
16. My past does not define me. I create my own future.
17. I can overcome anything with time and patience.
18. I embrace discomfort as a sign of growth.
19. My struggles do not determine my worth.
20. I am resilient, and I can rise above my fears.

Affirmations for self-love and acceptance

21. I am enough just as I am.
22. I deserve kindness, especially from myself.
23. I treat myself with patience and understanding.
24. My mistakes do not define me.
25. I’m worthy of love, peace, and happiness.
26. I choose to be gentle with myself today.
27. I give myself permission to take up space.
28. I am proud of how far I’ve come.
29. I choose to love myself unconditionally.
30. I honor my journey, even when it feels difficult.

Affirmations for letting go of worry

31. Worrying does not change the outcome.
32. I release what I cannot control.
33. I trust that everything is unfolding as it should.
34. I choose peace over worry.
35. I let go of the need for certainty.
36. The future is unknown, and that’s okay.
37. I have the power to change my thoughts.
38. I refuse to let fear dictate my choices.
39. My anxiety does not define me.
40. I am learning to trust myself and the process of life.

Affirmations for confidence and courage

41. I am capable and strong.
42. I have everything I need within me.
43. I believe in myself and my abilities.
44. I deserve happiness and success.
45. I trust myself to make the right decisions.
46. I face my fears with courage.
47. I am confident in who I am.
48. I embrace uncertainty with an open heart.
49. I grow stronger with every challenge I face.
50. I radiate confidence and self-assurance.

Affirmations for sleep and relaxation

51. My body and mind deserve rest.
52. I release all my worries before bed.
53. I am safe and secure as I sleep.
54. My mind quiets down, allowing me to rest.
55. I let go of today and trust in tomorrow.
56. Sleep is a gift I give to myself.
57. My breath is slow, steady, and peaceful.
58. I surrender to deep, healing rest.
59. I’m grateful for this moment of stillness.
60. My mind is at ease as I drift off to sleep.

Affirmations for overcoming fear

61. Fear is just a feeling. It does not control me.
62. I acknowledge my fears but do not let them rule me.
63. I am braver than I believe.
64. I take small steps forward, even when afraid.
65. I trust myself to face my fears head-on.
66. Fear is temporary. I am strong.
67. I deserve to live without fear.
68. I embrace new experiences with an open heart.
69. I release fear and replace it with love.
70. I am safe and supported.

Affirmations for positivity and gratitude

71. I choose to focus on the good in my life.
72. I’m grateful for the little joys around me.
73. Every day brings new opportunities.
74. I attract positive energy into my life.
75. I choose joy over fear.
76. I see beauty in the world around me.
77. I am surrounded by love and support.
78. My heart is filled with gratitude.
79. I appreciate myself and all that I do.
80. I trust that good things are coming my way.

Affirmations for mindfulness and being present

81. This moment is all that matters.
82. I embrace the here and now.
83. I let go of regrets and future worries.
84. I am fully present in this moment.
85. I find peace in simply being.
86. I accept life as it unfolds.
87. I listen to my body and honor its needs.
88. I observe my thoughts without judgment.
89. I am in control of my focus and attention.
90. I trust in the rhythm of life.

Affirmations for hope and healing

91. Healing takes time, and I give myself grace.
92. I am worthy of peace and happiness.
93. Every challenge is an opportunity to grow.
94. I choose to heal, one step at a time.
95. I trust in my ability to overcome.
96. My heart is open to new beginnings.
97. I believe in a bright future.
98. I release the past and embrace the present.
99. I deserve to feel happy and whole.
100. I am on a journey of healing and self-love.

What Other At-Home Techniques Can Be Used for Minimizing Anxiety?

Positive affirmations are an excellent tool for calming the mind, but they work even better when combined with other self-care practices. Anxiety affects both the body and the mind, so taking a well-rounded approach can help bring lasting relief. Here are some at-home techniques that can support emotional balance and reduce stress:

Practice deep breathing

When anxiety manifests, breathing tends to become shallow and rapid, making the body feel even more tense. Deep breathing can help slow the heart rate, lower stress hormones, and restore a sense of calm. One method to try is the 4-7-8 technique:

• Inhale for 4 seconds through your nose.
• Keep holding your breath for 7 seconds.
• Slowly exhale for 8 seconds through the mouth.

Repeat this cycle a few times until you feel more at ease.

 Deep breathing signals the nervous system that you are safe, making it an effective tool for managing anxious thoughts and physical tension [4].

Try meditation or mindfulness

Meditation and mindfulness help train the brain to focus on the present moment instead of getting lost in worries about the past or future. Even a few minutes a day can help reduce anxiety over time.

A simple mindfulness exercise involves sitting quietly, focusing on your breath, and observing your thoughts without judgment. If your mind starts to wander, gently return your attention to your breath. Guided meditation apps and online videos can also provide step-by-step instructions to make it easier for beginners.

Stay active and exercise regularly

Movement is one of the best natural remedies for anxiety. Exercise triggers the release of endorphins, chemicals in the brain that boost mood and reduce stress. Physical activity also helps use up excess energy that might otherwise fuel anxious thoughts.

You don’t need an intense workout to feel the benefits. Activities like the following can be highly effective:

• Walking or jogging outside.
• Stretching or yoga.
• Dancing to your favorite music.
• Strength training or bodyweight exercises.

Even 20 to 30 minutes of movement a few times a week can improve mental well-being.

Journaling for mental clarity

Writing down your thoughts and emotions can help you process them. When anxiety feels overwhelming, journaling allows you to put your worries into words, which can make them feel less powerful.

You can try different approaches to journaling, such as:

• Gratitude journaling: Writing down three things you are grateful for daily can help shift your focus from stress to appreciation.
• Thought dumping: Free-write whatever comes to mind without worrying about structure or grammar. This helps release anxious thoughts.
• Problem-solving journaling: If something specific is bothering you, write about it and brainstorm possible solutions.

Regular journaling can provide insight into thought patterns and help you develop a more positive mindset.

Create a soothing bedtime routine

Lack of sleep can make anxiety much worse. A well-rested mind is better equipped to handle stress and stay calm. If you struggle with sleep, creating a relaxing bedtime routine can help signal to your brain that it’s time to unwind.

Try incorporating the following into your nighttime routine:

• Dimming the lights an hour before bed to reduce stimulation.
• Avoiding screens (phones, tablets, or TVs) at least 30 minutes before sleep.
• Reading a calming book or listening to soft music.
• Practicing deep breathing or progressive muscle relaxation.

Going to bed and waking up at the same time each day can also help regulate your sleep cycle, making it easier to fall and stay asleep.

Connect with loved ones

Isolation can make anxiety worse, so reaching out to friends, family, or support groups can be incredibly beneficial. Talking to someone who listens and understands can help you feel less alone in your struggles.

If you don’t feel comfortable talking about your anxiety directly, simply spending time with loved ones—whether in person or through a phone call—can boost your mood. Social connection is a natural stress reliever and can remind you that you have support.

Get Compassionate and Effective Treatment for Anxiety Disorder at Connections Mental Health in Southern California

If you are battling an anxiety disorder, we can help you recalibrate your life at Connections Mental Health. We treat all mental health conditions in an immersive inpatient setting at our luxury beachside facility in Southern California.

Our group sizes are limited to just six people, so you can benefit from peer support while still getting plenty of one-on-one attention.

Since all mental health issues are different, expect to access a personalized treatment plan to reflect this. We blend holistic interventions with evidence-based therapies to promote whole-body healing from anxiety. Therapies and benefits we provide: 

• Cognitive-behavioral therapy (CBT)
• Dialectical behavior therapy (DBT)
• Medication management
• Family-like environment
• 24/7 clinical support & supervision
• Personalized treatment plans 
• & More

When you’re ready to kickstart your recovery, get immediate assistance by calling 844-759-0999.

Sources

[1] https://www.mindtools.com/blog/how-to-turn-negative-thoughts-into-positive-actions/

[2] https://www.odu.edu/equity/civility-month/affirmations

[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC4814782/

[4] https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/breathingandrelaxation.html