70 Positive Affirmations for Anxiety. Reduce Stress and Catastrophic Thinking

We live in a world that is always on the run - chasing targets and timelines. We forget to stop and relax. To breathe for a second. To sit on a bench in the park. Then anxiety and panic builds up in our bodies to show us something isn’t right. We don’t speak to ourselves the right way. We don’t rest enough. We don’t follow our core beliefs. Or at least that was my story.

After spending five years in a high-demand, high-anxiety job, I found myself in a situation I never imagined. I was strong, independent, well-paid, and surrounded by a loving family—yet, I faced daily panic attacks and constant worry at work.

Before every meeting, I shook with anxiety. Every small mistake felt catastrophic. My morning commute became a nightmare, filled with panic attacks so intense that I eventually couldn’t drive anymore. For the next three years, I forced myself to keep going, refusing to believe that the job I loved could be the very thing causing me all this stress and anxiety.

At some point I couldn’t do it any more and I started going to therapy. Therapy was good but slow. It was giving me tools I can use but it was not building long lasting habits. I turned to self-help books for additional help. That is when I found out what an affirmation is and how I can combine my traditional therapy with these positive words of encouragement that are meant to replace any negative or limiting beliefs I catch myself having.

Table of content:

• How do affirmations work?
• Will affirmations help me reduce my anxiety?
• What Are Positive Affirmations For Anxiety?

How do affirmations work?

When two people face the same situation, they may react in completely different ways. One may become angry and spiral into negative thoughts for hours, while the other remains unbothered. The difference between these two people lies in how they interpret the situation.

Our emotions are the natural consequence of our thoughts. And while you can’t always control your feelings, there is one thing you can control - your thoughts.

Change the way you think, and you’ll change the way you feel.

Will affirmations help me reduce my anxiety?

When it comes to panic attacks and anxiety there isn’t one easy solution. It is a combination of getting to know yourself and your beliefs. Listening to your thoughts and replacing the ones that are harming you with words that are more aligned with your values. Just repeating affirmations will not work if you don’t believe them to be true.

But of course there is a solution for this. Make your affirmations something you believe in. Let’s look at this popular affirmation: “I love myself just the way I am”. Go to the mirror. Look yourself in the eyes and repeat it 5 times. What is your inner voice telling you? Do you agree or not? Ask yourself why you don’t agree. Lets say your voice is telling you - “I just ate 5 spoons of chocolate”. Now you have to make the decision to make the smallest possible step to change your behavior so it is in alignment with you. Make a decision to not eat chocolate tomorrow and stick with it. Then your new affirmation will be: “I am learning how to care for my body” or “My eating is getting healthier every day”. The good thing is that these small changes will grow in count as the time passes and you use more and more affirmations to discover yourself. And then one day you will be a completely different person.

What Are Positive Affirmations For Anxiety?

Affirmations are short statements we tell ourselves. These statements can be either negative or positive. When a thought occurs, it creates a neural pathway in the brain. Over time, with repeated exposure, the pathway becomes so strong that it turns into an automatic response.

Your anxious feelings are rooted in these brain pathways, formed by negative thoughts. Through daily practice and determination, we can use the power of positive affirmations to rewire our brains, replacing negative thoughts with ones that align with our true selves.

Here are 50+ powerful affirmations to help you rewire your thoughts and ease anxiety.

Affirmations for Catastrophic Thinking

One of the reasons I struggled with panic attacks was my catastrophic thinking. I didn’t realize how negative my thoughts were until I started actively listening to my inner dialogue. I constantly imagined the worst-case scenario. I wasn’t stopping to ask, “What are the chances?” or “Would it really be that bad even if it happened?”

My thoughts were on autopilot — and I knew I had to change that. I had to teach myself to first catch these thoughts and then replace them with more realistic, supportive ones.

Recognizing and Redirecting Catastrophic Thoughts

• This thought is not a fact — it's just a fear, and I don’t have to believe it.
• I am safe right now, and nothing is happening that I can’t handle.
• I notice my thoughts without judgment and choose to gently redirect them.
• My mind is learning to pause before reacting. I choose calm over chaos.
• Not every thought deserves my attention. I give energy only to what’s real.
• It’s okay to not know what will happen next — I can still trust myself.
• I ask myself: Is this fear helping me or hurting me? Then I choose wisely.
• Most of my fears never come true — I remind myself of that today.
• Even if things go wrong, I know how to support myself through it.
• I replace “What if it goes wrong?” with “What if I handle it beautifully?”

Calming the Nervous System and Building Inner Safety

• I notice this thought, and I remind myself: it’s not an emergency.
• My breath is my anchor — I can return to it anytime I feel overwhelmed.
• I may be thinking about danger, but I check in with my body and see that I am safe.
• Just because my mind is racing doesn’t mean something bad is happening.
• I give my nervous system permission to slow down and feel grounded again.
• I’m not avoiding fear — I’m learning how to stay with it, gently and safely.
• I can feel my feet on the floor and remember that the present moment is okay.
• My body responds to calm thoughts - I speak to myself with kindness.
• I trust myself to move through this moment with care, not panic.
• Fear may visit, but safety is something I can practice and build from within.

Affirmations for Perfectionism and Self-Criticism

• My mistakes are here to teach me a lesson.
• I am not perfect and that is ok.
• I am treated with kindness and understanding by the people around me.
• I speak to myself with kindness, love, and encouragement.
• I am valuable and respected.
• I hold deep respect and admiration for myself.
• I am enough just as I am, even when things aren’t perfect.
• Mistakes do not define me; they help me grow and improve.
• I give myself permission to do my best and let that be enough.
• Progress is more important than perfection.
• I am worthy of love and respect, even when I make mistakes.
• Perfection is an illusion—my effort and growth are what truly matter.
• I speak to myself with the same kindness I would give a friend.
• I release the need to control everything and trust that things will unfold as they should.
• I am proud of myself for showing up and trying, no matter the outcome.
• I choose self-compassion over self-criticism, today and always.

Affirmations for Fear of Losing Control

We all love to feel in control even when we are small kids. Control gives us a sense of safety. But the truth is, no matter how hard we try, we can’t control everything. We can’t control how others feel, what they say, or how they act.

What we can control is our own response - our thoughts, our choices, and how we treat ourselves through it all. And often, that’s more than enough.

• I release the need to control everything.
• I am safe, even when things are uncertain.
• I trust myself to handle whatever comes my way.
• I may not control the situation, but I always control how I respond.
• I let go of perfection and allow space for growth, mistakes, and learning.
• I trust that things will unfold in a way that supports my highest good.
• I am safe, even when I don’t have all the answers.
• I focus on what I can influence and let go of what I can’t.
• I find strength in surrender, not just in control.
• I trust myself to adapt, even when things don’t go as planned.

Affirmations for Health Anxiety

• I trust my body to heal and function as it was designed to.
• My body is strong, resilient, and capable of managing stress.
• I trust medical professionals, and I am proactive about my health when necessary.
• I replace fear with trust in my body’s ability to heal and thrive.
• My body is doing its best to support me, and I choose to trust it.
• I release the habit of checking and googling — I choose peace instead.
• I listen to my body with curiosity, not fear.
• My mind can create scary stories, but I don’t have to believe them.
• Not every sensation is a sign of danger - sometimes, it’s just a feeling.
• Each day, I grow more confident in my health and well-being.

Affirmations for Work-Related Anxiety

• I am capable of handling my tasks one step at a time.
• I don’t have to be perfect to be valuable at my job.
• It’s okay to ask for help when I need it — I’m not alone.
• I am learning and growing every day, and that’s enough.
• My worth is not defined by my productivity.
• I take deep breaths and return to the present moment.
• I trust myself to figure things out, even when they feel challenging.
• I release the need to control everything and focus on what I can do now.
• I am more than my job title or accomplishments.
• Stress is a signal — I listen, respond, and take care of myself.
• I bring value to my workplace just by being myself.
• Mistakes are a natural part of growth, not a reflection of failure.
• I can feel anxious and still show up — courage and fear can coexist.
• I create healthy boundaries between work and personal time.
• I deserve rest, peace, and balance — even during busy seasons.