15 Positive Phrases To Instantly Erase Your Anxiety
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Anxiety affects millions globally, with around 40 million adults in the U.S. suffering annually, as per the Anxiety and Depression Association of America (ADAA). This common mental health condition manifests in various forms, like generalized anxiety disorder and social anxiety.
Symptoms include excessive worrying, restlessness, and physical issues like increased heart rate. While professional help is essential for managing severe anxiety, there are simple, positive phrases that can have a profound impact on your mental state.
“I Am Capable of Handling This.”
When anxiety strikes, it often manifests as self-doubt and fear of the unknown. Reminding yourself that you are capable can be empowering.
This phrase acknowledges your strength and resilience, giving you the confidence to tackle whatever challenges come your way.
“This Too Shall Pass”
Life’s challenges are temporary. This ancient Persian adage reminds us that difficult times are not permanent and that brighter days are always ahead.
The ADAA notes that recognizing the transient nature of anxiety can significantly reduce its impact.
“I Have Survived All My Bad Days”
Reflecting on your past resilience can give you the strength to face current challenges. You’ve made it through tough times before, and you will again.
Resilience theory supports this concept, emphasizing the human capacity to adapt and thrive despite adversity.
“I Am in Control of My Breathing”
Breathing exercises are a cornerstone of many therapeutic practices, including Cognitive Behavioral Therapy (CBT). The 4-7-8 breathing technique(Inhaling deeply for a count of 4, pausing for 7, then exhaling slowly for 8 seconds) offers a calming remedy for moments of stress or anxiety.
This practice aids in balancing cortisol levels, the hormone responsible for triggering the fight or flight response.
“I Am Worthy of Peace”
Self-worth is pivotal to mental health. Believing that you deserve tranquility can be a powerful antidote to anxiety.
As Oprah Winfrey famously said, “You alone are enough. You have nothing to prove to anybody.”
“I Choose to Focus on What I Can Control”
Anxiety frequently arises from concerns over matters beyond our control. Epictetus, renowned for his works like the “Discourses” and “Enchiridion,” emphasizes the significance of concentrating on the controllable, embracing external circumstances with composure, and fostering rationality and self-discipline to attain inner peace and serenity.
“I Am Stronger Than I Think”
Self-empowerment is a critical component of combating anxiety. Reminding yourself of your inner strength can boost your confidence and resilience. A study performed by the NIH tested if self-affirmation could enhance problem-solving in stressed participants.
Undergraduates with chronic stress were randomly assigned to self-affirmation or control groups. Self-affirmation led to better problem-solving in underperforming, stressed individuals.
“I Trust the Process of Life”
Trusting that life has a way of working things out encourages a more relaxed and open attitude. Psychotherapist Lori Gottlieb says, “The most powerful thing we can do is trust the process of life rather than trying to control it.”
This approach allows for a sense of surrender and acceptance, which can ease anxiety.
“I Am Surrounded by Love and Support”
Acknowledging the support system around you can provide comfort and reduce feelings of isolation. Social connections are vital for emotional well-being; knowing you’re not alone can greatly alleviate anxiety.
“I Am Grateful for the Present Moment”
Practicing gratitude shifts focus from future fears to present blessings. This simple exercise, just a minute or two weekly, significantly boosts gratitude levels. It leads to increased happiness (25% more than non-gratitude journal keepers, per a study by Dr. Emmons), better health, and more exercise (1.5 hours extra weekly, according to Dr. Emmons).
These benefits hold even in challenging situations, like people with neuromuscular disorders.
“Find Your Calm”
Techniques such as mindfulness and meditation have been proven to reduce anxiety symptoms. Take control by incorporating these practices into your daily routine. Your mind can create a serene space, even amidst chaos.
“I Am Proud of How Far I’ve Come.”
Celebrating your achievements, no matter how small, can uplift your spirits and build self-esteem.
Reflecting on your progress can remind you that you are constantly growing and evolving. Give yourself credit for your efforts and accomplishments.
“I Am Capable of Change.”
Neuroplasticity research shows that our brains can form new pathways and behaviors. This means you can develop healthier ways to cope with anxiety. Believe in your ability to change and grow. It may not be easy, but it is possible.
“I Deserve to Be Happy”
Happiness is a fundamental human right; believing you deserve it can shift your mindset toward positivity. As psychologist Sonja Lyubomirsky notes, “Happiness is not just a state, but also a trait.” Make it your goal to cultivate happiness and recognize that you deserve it.
“I Am Enough”
Perhaps the most powerful affirmation, “I am enough,” encapsulates self-acceptance and love. It rejects the notion that you need to be anything other than who you are to be worthy of peace and happiness.
Incorporating these positive phrases into your daily routine can serve as an effective tool for managing anxiety. While they are not a substitute for professional treatment, they can provide immediate relief and foster a healthier mindset.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
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