Living with anxiety feels like being caught in a loop of unease, fear, and worry. It takes a toll on life, disturbing every aspect, including peace, balance, and everyday activities. Anxiety can be managed with professional treatments, but there is another effective tool, which is “Affirmations”.
Affirmations are positive statements that help in reframing the disturbing thoughts that cause anxiety. This tool is rooted in cognitive behavioral principles, which train the brain to focus on the positive aspects of life. It reshapes thought patterns, promotes a positive mindset, and allows one to move from a state of “threat” to a state of “safety.”
While affirmations are not the cure for anxiety, they can help one better manage anxiety symptoms. Yet, remember that professional support is still necessary while managing an anxiety disorder.
What are Positive Affirmations?
Positive affirmations are intentional phrases that help in encouraging individuals to alleviate anxiety. It calms the upsetting thoughts and reframes them into positive thoughts. According to research conducted in 2009, “Attributions and Affirmations for Overcoming Anxiety and Depression,” scientists come to know the positive impact of affirmations on anxiety and depression.
These positive mantras are about self-talk or encouraging oneself to stay calm when anxiety is on peek. The small statements remind the individuals of self-worth and value. If the positive statements are used regularly, it helps in long-term changes that target the fear and worry that occur due to anxiety.
Here’s what positive affirmations might sound like:
- I am safe at this moment.
- I am learning to trust myself.
- I can do this.
- My thoughts cannot control me.
- I deserve love and happiness.
- I trust in my abilities to succeed
- I let go of what I cannot control
- I trust my expertise.
- My mistakes help me learn and grow.
How Affirmations Restructure Brain Connectivity?
The brain is adaptable and learns new things easily; this concept is known as neuroplasticity. When an individual does something repeatedly, the brain strengthens the path and adopts it. By repeatedly doing positive and calming affirmations, one may interact with the fear circuit of the amygdala. The affirmation statements give signals to the part of the brain prefrontal cortex, that the danger is over.
How Affirmations Work for Anxiety?
Anxiety leads to negative self-talk and uncertainty, whereas positive mantras challenge those negative thoughts. It does not fully erase the anxiety, but it can help the mind to stay positive when the chaotic thoughts are interrupting everyday life or become overwhelming.
Here is how it helps:
1. Help You Stay in the Moment
Anxiety makes one question one’s self-worth. It leads to questions like what-ifs, such as “what if I get faint? What if my heart sinks? Anxiety makes them think of the worst-case scenario. Affirmations change the mind to stay positive and to keep them in the present. The statements like “I am okay, I can do it, nothing bad can happen”. All these statements make the mind positive and help in focusing on the main goal.
2. Build Emotional Resilience and Self-trust
Affirmations help in shifting the internal thoughts, fears, and help one to stay calm. With regular use of this, it trains the brain to respond to anxiety in a better and more intentional way. Which eventually makes individuals trust themselves and become emotionally strong.
3. Reduce Negative Thoughts
By practicing affirmation in everyday life, it soothes the nervous system. For example, reminding yourself in the morning about the positive aspects of life, reminding the positive things before sleeping, positive thoughts before starting a debate, or calming yourself before having challenging conversations. It becomes habitual, which eventually reduces the negative thoughts.
4. Help Rewire Anxious Thought Loops
Anxiety causes one to overthink, engage in catastrophic thinking, black and white thinking, and makes them think of the worst-case scenario. While affirmations create new thought patterns that lead to clarity, positivity, and peace. Over time, this repetition can help shift the mind to automatic responses.
5. Foster a Sense of Control
When anxiety makes one feel like things are getting out of control, the positive phrases remind one that one may have control over their thoughts, and they can respond to difficult things better. For example, a simple statement like “I can deal with it” or “I can ask for help” can help you reclaim a sense of strength and power over your thoughts.
Positive Affirmations for Different Types of Anxiety
Anxiety has different types, and not all anxiety feels the same.
Here are some of the common statements for the specific ways anxiety might show up in your life, these include:
1. Acute Panic
This type of anxiety leads one to flight and fight response. It causes an overwhelming surge of intense fear and physical symptoms. To reduce this, some of the common statements help; these include:
- Nothing bad is going to happen; I am safe at the moment.
- It is just a temporary phase, and I’ll ace it.
- Sometimes it feels comfortable, but it is not dangerous.
2. Generalized Anxiety
GAD feels like constant, excessive worry about everyday things around, whether it’s health, work, or relationships. It is hard to control, but some of the common phrases can be helpful; these include:
- I trust myself, and I know I can deal with every hardship
- Right now, focus on the present; the rest will be managed on time
- This feeling will pass
3. Social Anxiety
People with social anxiety have an intense fear of judgment; they withdraw from social activities. However, it can be managed, and one should practice a few positive statements to remain calm. These include:
- I am worthy of connecting with others
- I have control over myself
- My presence is enough; I don’t need to perform to be liked.
4. Other Overwhelming Fears
The unnecessary, excessive fears impact everyday life. To get control over this, here are some of the self-affirmations that can be helpful, these include:
- I am a human, and anyone can make mistakes.
- Not every time, I have to do things perfectly.
- Sometimes taking rest is a requirement for mental well-being.
When to Seek Help
Anxiety impacts every aspect of life, but it’s a manageable condition. Daily affirmations are a powerful tool to calm anxiety, but they cannot replace professional treatment. However, if you feel like the weight of anxiety is increasing and getting worse. It’s the perfect time to seek help from a professional mental health expert.
Diagnosis
A mental health expert can diagnose anxiety after examining the symptoms if the symptoms are present for at more days or atleast 6 months. It can be diagnosed as anxiety. There are no specific tests available to diagnose it. A mental health expert conducts some interviews with the person who is experiencing this and follows the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) criteria.
What Professional Treatments Help Treat Anxiety?
Anxiety is a manageable condition with the right combination of medication and therapies. A mental health expert recommended treatments according to the severity of the condition. Some of the common medications include:
- SSRIs
- SNRIs
- Antianxiety
Psychotherapies
Anxiety can occur due to many factors. A mental health expert provides treatments, such as psychotherapies, based on the severity of the symptoms.
Here are some of the common psychotherapies that can be helpful:
1. Cognitive Behavioral Therapy (CBT)
It is an evidence-based modality that helps in changing the negative thought patterns. It makes the connection between thoughts and behaviors that cause anxiety. It teaches people how to restructure their thoughts to adjust their behaviors. CBT targets unsettling thoughts and beliefs by intervening in thoughts and behaviors and changing them into helpful ones.
2. Dialectical Behavioral Therapy (DBT)
DBT is also a form of Cognitive behavioural therapy. It is helpful for people who are struggling with emotional distress due to anxiety. DBT is based on the idea that two opposing things can co-exist. In therapy, it means that you can accept your thoughts and emotions and still move on from them by changing them into productive thoughts and emotions. It focuses on accepting anxious feelings and reducing symptoms of generalized, social, and panic disorders.
3. Exposure and Response Prevention Therapy (ERP)
Exposure and response prevention therapy is a form of CBT. It is considered the best treatment for anxiety. In this therapy, a patient is exposed to triggering stimuli. For example, if someone fears getting contaminated by germs, they are made to touch an unclean object, or a person who has a fear of social gatherings, they are exposed to such gatherings. However, this gradual exposure to different levels of stimuli makes the person habituated to the stimuli. Thus, the triggering element is not seen as a threat.
Find Relief at Inland Empire Behavioral Group
If you feel like anxiety has been weighing on your daily life, you don’t have to navigate it alone! Inland Empire Behavioral Group walks beside you in this journey. We have a team of board-certified professional experts who offer personalised and compassionate treatments.
Whether you are struggling with racing thoughts, panic, or social anxiety, we offer you the care you need. Our experts combine multidisciplinary, holistic approaches to help navigate your joinery.
We offer a safe and nurturing journey where you can talk about your issues without the fear of judgment. You can also get personalized medication management to feel more balanced and in control.
Book your consultations now!
