7 Calming Affirmations for Anxiety (And How to Use Them in Your Journal)

Anxiety is something many of us face, whether it’s occasional stress or a more overwhelming and scary feeling. When these anxious moments arise, it can feel like our minds spiral out of control. Fortunately, there's one simple yet powerful tool to help regain some calm and clarity and that is the practice of affirmations. These positive statements can help reframe our thinking and bring us back to a sense of peace. In this post, we’ll explore 7 calming affirmations for anxiety relief and how you can integrate them into your journaling routine for added support.

Why Affirmations Work for Anxiety

Affirmations are short, positive statements designed to reshape the way we think. When we experience anxiety, our minds are often flooded with negative or fear-based thoughts. By practicing affirmations, we counteract those thoughts with grounding, positive words that help calm our nervous system.

The repetitive nature of affirmations can soothe our fight-or-flight response, helping us feel more in control. When paired with mindful breathing or journaling, affirmations offer a gentle yet powerful way to shift our mindset and invite peace into our day.

7 Calming Affirmations to Try

Here are 7 affirmations that can help guide you back to a place of calm when anxiety strikes:

1. “I am safe”

A reminder that you are here, now, and protected from any immediate danger.

2. “My breath anchors and calms me.”

Focus on your breathing to ground yourself in the present moment.

3. “I release what I cannot control.”

Acknowledge that some things are beyond your control, and that’s okay.

4. “It’s okay to feel what I feel.”

Honor your emotions and give yourself permission to experience them without judgment.

5. “I am doing the best I can at this time, and that’s enough.”

You don’t have to be perfect—progress is what matters.

6. “I am calm, poised and serene”

Remind yourself of your power to speak calm over yourself .

7. “I give myself permission to pause and be still.”

Allow yourself the space to take a break and reset your mind.

How to Use These Affirmations in Your Journal

Journaling is a wonderful tool to help manage anxiety, and pairing affirmations with your journaling practice can enhance their calming effects. Here are some simple ways to use these affirmations in your journal:

- Write some affirmations each morning

When I'm in a super anxious state that I can't shake, I start the day writing 5 affirmations over and over on a full sheet in my journal. By writing them down and reflecting on them for a few mins everyday, my nerves calm and I can stomp out those negative feelings that got me there.

- Create a “calm corner” in your journal.

Dedicate a section of your journal to affirmations and reflections that bring you peace. You can add other calming rituals like a breathing exercise or gratitude list. Or dedicate an entire journal to just affirmations.

- Pair affirmations with a gratitude list.

Combine affirmations with a gratitude practice. For example, after writing an affirmation, add a few things you’re thankful for today. This can help shift your mindset to one of abundance and positivity. Or, you can start the day writing your affirmations and then end your day writing out what you were grateful for that day.

- Use as part of a “5-minute anxiety reset.”

When feeling overwhelmed, take a 5-minute break to write an affirmation and breathe deeply. It’s a small, quick reset that can make a huge difference.

Conclusion

Anxiety can feel overwhelming, but with the right tools, you can learn to manage and reduce its impact on your life. Affirmations are a gentle, powerful way to soothe your mind, and integrating them into your journaling practice can provide even greater benefits. Remember, it’s normal to sometimes feel anxious, but when it gets overwhelming and impacts your life negatively, using affirmations consistently is a great way to help you find your way back to peace. Save these affirmations, make up your own or google some, doesn't matter where you get them, just don't forget to return to them whenever you need a moment of calm.

Feeling more grounded? Pin this post for when you need a reminder of these calming affirmations. If you’d like to explore more ways to reduce anxiety, subscribe to our newsletter for tips, tools, and positive vibes delivered straight to your inbox!