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In order to move forward, it’s important to swap negativity with rational, positive thoughts. This shift can come to you more easily and automatically with practice, eventually shaping new thinking habits and strides toward recovery.

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How to Ease Stress With Affirmations

Here are some ways to usepositive affirmationsto manage stress, particularly when dealing with anxiety at the same time.

Identify and Stop Negative Thoughts

First, learn to identify negative thoughts so you can nix the negativity as soon as it enters your mind. For example, if you found yourself thinking, “I’m going to look stupid if I go to that party alone,” identify the negative thought and correct yourself in the moment.

Consciously decide to reframe and move your thoughts into a more positive direction. Remind yourself that others will likely be arriving alone, that people are looking forward to seeing you, and that you will probably have a good time. These thoughts can help put you in a better frame of mind.

Use Positive Affirmations

You may find it helpful to learnpositive affirmationsahead of time so you’re prepared when triggering situations occur. Consider the following options for common scenarios.

When faced with a situation that generates fear, such as traveling or meeting new people, try repeating positive affirmations that acknowledge your negative thoughts or emotions and let them go:

Effective and Quick Stress Relief

Managing your anxiety or panic disorder can be particularly difficult in times of stress, such as when you need to give a presentation in public or will be going to a networking event at work. While you may be tempted to call out sick or avoid the situation altogether, that can be harmful to you and your career. Instead, remind yourself of these affirmations:

Remain Realistic

Sometimes positive thinking can be taken too far, so it’s important to remain grounded. When positive affirmations become unrealistic, they can actually trigger more anxiety as your subconscious mind notes that the ideas aren’t realistic. You can find yourself more stressed if you start convincing yourself that you can do things you’re not prepared for, and the reality of failure hits hard.

Notice that the examples given above focus on realistic and true statements that are also positive. These include what you will gain, what you have accomplished in the past, and what you will realistically achieve.

Affirmations for anxiety are more powerful when rooted in reality.​

A Word From Verywell

Stress, anxiety, and—in more extreme cases—panic attacks can be harmful and disruptive, whether it makes you more fearful or feel like you’re losing control. But through positive affirmations, you can disrupt the negative thought patterns that feed your anxiety so you can better cope with the symptoms.

If you find your anxiety or panic disorder symptoms aren’t being effectively managed, consult with a healthcare provider specializing in panic and anxiety. Anxiety and panic disorder are highly treatable, and through options like medication, therapy, and mind-body modalities likeyoga, you can work towards an improved quality of life.

Common Panic Disorder Symptoms

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Lambert NM, Fincham FD, Stillman TF.Gratitude and depressive symptoms: The role of positive reframing and positive emotion.Cogn Emot. 2012;26(4):615-633. doi:10.1080/02699931.2011.595393

Wood JV, Perunovic WQ, Lee JW.Positive Self-Statements: Power for Some, Peril for Others.Psychol Sci. 2009;20(7):860-866. doi:10.1111/j.1467-9280.2009.02370.x

Bystritsky A, Khalsa SS, Cameron ME, Schiffman J.Current Diagnosis and Treatment of Anxiety Disorders.P T. 2013;38(1):30-57.

Albalooshi S, Moeini-Jazani M, Fennis B, Warlop L.Reinstating the Resourceful Self: When and How Self-Affirmations Improve Executive Performance of the Powerless.Pers Soc Psychol Bull.2020;46(2):189-203. doi:10.1177/0146167219853840Richards T.Coping Statements for Anxiety. The Anxiety Network. 2014.

Albalooshi S, Moeini-Jazani M, Fennis B, Warlop L.Reinstating the Resourceful Self: When and How Self-Affirmations Improve Executive Performance of the Powerless.Pers Soc Psychol Bull.2020;46(2):189-203. doi:10.1177/0146167219853840

Richards T.Coping Statements for Anxiety. The Anxiety Network. 2014.

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