Daily Positive Affirmations For Anxiety Relief

Many a times negative thoughts take over your body. These thoughts further overpower your dreams, achievements and goals for a good life that you imagined. Suddenly you find yourself in the midst of negative self-talk and pessimism. This is followed by self doubt, self sabotage and where anything positive appears to be far-fetched. ‘Am I not good enough?’, ‘I will never be able to finish this.’, ‘I am not cut for such a career.’ If you have ever gone through the above thoughts, you would know that  positivity was the last thing on your mind. Such negative self talk can result into anxiety, depressive mood or irritability. These are exactly the times when positive affirmations for anxiety can help a great deal.

Anxiety at a Glance:

Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness, or a rapid heartbeat. Every year, around 40 million adults in America suffer from anxiety disorder. While anxiety disorders are highly treatable, only 40% of them receive treatment. Additionally, Young people are more likely to experience symptoms of anxiety than older adults, with nearly 50% of those between the ages of 18 and 24 reporting anxiety symptoms.

What are Positive Affirmations?

Positive affirmations refer to statements or phrases that act as boosters for your self-esteem. If you have never used them before and the idea seems unreasonable, this definitely means that you’ve been going through a lot of negative self-talk lately. Try using them consistently for a few days and you will see a difference in your mental health.

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Science Behind Positive Affirmations:

A  number of researches have proven a connection between affirmations and good mental health for people of all age groups. Studies prove that practicing positive affirmations in your daily life can have measured behavior change as it displays  increased activity in key regions of the brain’s self-processing and valuation system. Another study indicates that affirmations can improve problem solving performance in individuals under stress. Other research suggests that saying or writing affirmations may foster a deeper sense of belonging in school for students, leading to improved grades.

How to use Daily Positive Affirmations?

Affirmations can be used in various ways in our daily life. The key here is to be consistent. Practising affirmations need to be made as part of your lifestyle,  essentially as forming a new habit. Here are some of the ways to use  Positive Affirmations:

Sticky Notes:

Sticky notes pasted around your fridge or mirror or at various places at your house or even in your office cabin are always visible to you. So these places become a great place for you to read and remember affirmations everyday. Pick up a sticky Note and write an affirmation on it. Make sure to read it everyday before you get ready or start for work.

Keep a Journal:

Keeping a journal is a great habit in itself. If you buy a journal with worksheets, you will see a section similar to Your Affirmation for Today…. If you made a journal out of a blank diary, make sure to add an affirmation everyday as part of your journal. Writing down a positive affirmation everyday will let your brain focus on it the whole day and work with that mindset accordingly.

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Speak it out repeatedly:

Every morning before you get ready to go out or while you drive your car to work or school, speak out your affirmations loudly. Let your conscious as well as subconscious mind listen to your affirmations loud and clear. You could start with 3-5 minutes two times a day.

Visualizations:

In order to visualize your affirmations, sit in a quiet place for 10 minutes, practice meditation and visualize a scene of your affirmation. For instance, ‘I am a calm soul’, visualize yourself sitting in a peaceful and calm place. Your calm place could be a sitting on a beach, or hiking the mountain or swimming beneath the ocean. It doesn’t matter what it is, there are no wrongs or rights in visualizations and affirmations.

Use an App:

Technology and internet has been a boon for therapy. A number of apps such as Think Up, I am etc. are available if you want to start practicing affirmations. You can read or listen to affirmations written by others or even create or record your own affirmations within the app.

Daily Positive Affirmations for Anxiety

1. I let go of anything that is out of my control.
2. Whatever I do today is enough. I am enough
3. I take one step at a time.
4. I have the power to move beyond my worries.
5. It is okay to make mistakes. I am improving.
6. It doesn’t matter what others think of me, what matters is what I think of myself.
7. I have survived challenges before, I can do it again.
8. Whatever happens today, I will have tomorrow to start afresh.
9. The panic and worries are all in my head.
10. What I am experiencing right now is temporary.

Daily Positive Affirmations for Men

1. I am proud of who I am and where I am in life right now.
2. My goals and dreams are as important as anyone else.
3. My mental health is as important as my physical health.
4. I can be a man in whatever way I choose to be.
5. I am in charge of my own happiness and destiny.
6. Fear is just a feeling, it does not control my life.
7. I do not need to be perfect all the time.
8. I am capable of handling anything that comes.
9. I do not give up when things get difficult.
10. I will not let others take advantage of me.

Daily Positive Affirmations for Women

1. I breathe in confidence and exhale fear.
2. I am good enough for myself.
3. I am stronger than any of my struggle.
4. I attract healthy relationships
5. I am unique and beautiful in my own way.
6. I have everything I need to be successful.
7. What others think of me is just their opinion.
8. The only person that can stop me is myself.
9.  I am the best version of myself.
10. I am open to all phases of my life.

Daily Positive Affirmations for Kids

1. I  am unique.
2. All my problems have solutions.
3. I am safe, loved and cared.
4. I am kind and helpful to everyone.
5. I can make a difference.
6. I am grateful for my life.
7. I learn something new everyday.
8. I can make good decisions.
9. I am a hard worker.
10. Trying is better than not doing anything at all.

Daily Positive Affirmations for Work

1. I respect myself and my work.
2. I am grateful for having a job.
3. I am capable and confident enough to handle the challenges at my job.
4. I am worthy of being successful.
5. I am full of creativity and good ideas.
6. Everything I do, serves my family.
7. Taking a break will help me be more productive at work.
8. Everyday is a new day with new opportunities for me.
9. I can do anything that I set my mind to.
10. I am not defined by my To-Do List.

How to write your own affirmations?

Often we feel the need to personalize our own affirmations. There are challenges and struggles you’re going through that only you know best. Here are some of the tips to create your own affirmations.

Understand your Goal:

Often we are trying to do something without a specific reason. Creating a habit keeping in mind the goal, will help you achieve it more consistently. There are some days you wouldn’t want to do it or give up on the practice. These are the days where your goal will motivate you to take action. You might be doing this to reduce negative self-talk or negative thoughts or in order to calm your anxiety or simply to have a positive mental health. Understand your own goal in order to work better towards your affirmations.

Be Clear and Concise:

Your affirmations should be short, crisp and in simple language. Clarity is important for your brain to absorb the positive statement and crispness will help you memorize them for future use.

Be Patient:

As you know, change cannot happen in a day. Your focus needs to be on being consistent and giving it the required time to work.

The ability of your brain to adapt to different situations throughout your life could be one of the possible reasons why positive affirmations work and how to make them more impactful. Repeating positive affirmations regularly can make your brain believe in them and help you reach towards your goals. You need to just believe in yourself and your brain will follow.

 

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