Thoughtful musings on journaling, self-care, and the art of being you.
Hey beautiful!
Let's talk about anxiety (I sang that sentence in my Salt-n-Pepa voice from the "Let's Talk About Sex" song -- IYKYK!). ok, back to my thoughts....Anxiety. It shows up in so many ways - occasional stress that pops up, overwhelming feelings that come out of nowhere, or anxiety triggered by hormonal changes (hello, perimenopause!). However it shows up for you, it's real, and omg, it's exhausting.
Maybe it's that 3am wake-up with your heart racing for no reason. Maybe it's the constant worry about things you can't control. Maybe your hormones are fluctuating and making anxiety worse than it's ever been. Maybe it's that overwhelming feeling that hits you out of nowhere and makes you feel like you're spiraling.
Girl, I get it. I've struggled with anxiety a long time, and throw perimenopause into the mix? Some days it feels like my mind is running a marathon while my body is just trying to survive.
Since we're friends and all, I'm going to share with you what works for me: affirmations. And before you roll your eyes thinking "yeah right, saying nice words is gonna fix my anxiety" - hear me out. I was skeptical too until I became desperate to try anything, tried it and with consistency, it actually helped.
Why Affirmations Actually Work (stop rolling your eyes, trust me!)
I am not saying affirmations are a magic cure for anxiety. What I've grown to learn about it is: when anxiety hits, our brains flood with negative, fear-based thoughts. Little invisible alarms begin blaring: "Something's wrong." "I can't handle this." "What if..." And those thoughts just spiral and spiral. Unfortunately, affirmations cannot cure anxiety or make all your worries completely disappear. But here's what they CAN do:
Affirmations can interrupt that spiral.
How? The short, positive statements help you refocus your mind and calm your nervous system. When you repeat them (I find them especially powerful when I write them down) - you're literally retraining your brain to respond differently to anxiety. A long time ago, someone said to me "your mind believes what it hears you say to yourself" That idea changed my life and it helped me believe in, and understand, the power of affirmations
It's like giving your brain a different script to read instead of the anxiety disaster movie it's been playing on repeat.
And when you pair affirmations with deep breathing or journaling? Even better. It becomes this gentle but powerful tool to shift your mindset and actually find some peace in the chaos.
7 Affirmations That Actually Help
Here are the affirmations I use when anxiety is trying to take over. Say them out loud, write them down, repeat them until they start to feel real:
"I am safe right now."
When your body is in fight-or-flight mode - whether from hormones, stress, or just anxiety being anxiety - this reminds you that you're actually okay in this moment. No immediate danger. You're safe.
"My breath anchors and calms me."
Focusing on your breathing literally signals your nervous system to chill out. This affirmation helps you remember to breathe through it.
"I release what I cannot control."
This is the one! Because real talk - how much in life can we really control? Is it even for us to control? (that's a whole other topic we may discuss later). We all know, because we have tried, you can't control everything that's worrying you. Actually, you con probably control very little that's bothering you. And that's okay. That's life. Some things just need to be released.
"It's okay to feel what I feel."
I think the instinct for me, especially in the beginning, was to fight the feeling. Fighting it may make it feel worse. You don't have to fight the anxiety or pretend it's not there. You can acknowledge it without letting it run the show.
"I am doing the best I can right now, and that's enough."
Life is hard. Add anxiety to it? Even harder. Add hormonal changes or other challenges? Even MORE challenging. You don't have to be perfect. You will never be perfect and that's okay. You don't have to have it all together. You're doing great just getting through it.
"I am calm, poised, and serene."
My good sister friend, Lisa gave me this one when I was in the thick of it. Her Mom passed it to her, she passed it to me, and I'm passing it to you. I cannot tell you how special this one is. I made a hoodie with this affirmation on the front and a lady stopped me one day and thanked me for the words, said she needed those words. It's powerful because even when you don't feel it, speaking calm over yourself can help your body start to believe it. Fake it till you make it, but make it work for your wellbeing.
"I give myself permission to pause and be still."
For some reason, anxiety makes me want to move, maybe its the fight or flight response. My body chooses flight, every time. It feels counterintuitive to be still when your anxious, but you don't have to push through every moment. Sometimes the most powerful thing you can do is just... stop. Rest. Breathe.
How I Use These in My Journal
I need to preface this by saying I am obsessed with notebooks and journals, always have been. Journaling has been my lifeline when dealing with anxiety, and combining it with affirmations? Life hack!. Here's what actually works for me:
When I'm Super Anxious and Can't Shake It
I grab my journal and write one affirmation over and over and over. Like, I'll fill an entire page with "I am safe right now" or "I release what I cannot control." I usually do this with 3-5 different affirmations I picked for the circumstance, and write them out each morning that I'm in that anxious state. It resets me and bring me back to calm without fail.
Sounds repetitive? It is. But that's the point. By the time I've written it 20+ times, my nervous system has actually started to calm down. The negative spiral gets interrupted. My brain starts believing the words and gets a break from the anxiety loop.
My "Calm Corner" Journal
I have a journal dedicated just for affirmations and things that bring me peace. It's my go-to spot when I need grounding.
I'll write my affirmations, add some breathing exercises I like, or list things I'm grateful for that day. Sometimes I just doodle or write out calming quotes. It's my little sanctuary on paper.
If you aren't as journal obsessed as I am, you could dedicate a section of an existing journal you have just for affirmations, or just grab a blank sheet of paper and get busy. Whatever works for you.
Pairing Affirmations with Gratitude
This combo is *chef's kiss*.
I'll start my day writing my affirmations - especially on days when anxiety is high. Then in the evening, I'll write what I'm grateful for that day.
Or sometimes I'll write an affirmation and immediately follow it with a few things I'm thankful for. It shifts my brain from fear-mode to abundance-mode. And honestly? It helps.
The 5-Minute Anxiety Reset
When I'm feeling overwhelmed and don't have time for a full journal session, I do this:
1. Pick one affirmation
2. Write it down 3-5 times
3. Take 5 deep breaths
4. Repeat it several times during the day
It's quick, it's simple, and it actually makes a difference. For some people, journaling feels overwhelming, more like a task than an act of self help. This method feels like less of a task, it's just a lil quicky and sometimes it's all we can do.
Real Talk About Using Affirmations
I really need you to understand one thing: Affirmations won't fix everything.
They won't eliminate anxiety completely. They won't solve the problems causing your stress. They won't make difficult situations disappear.
But they WILL give you a tool to manage those anxious moments. They'll help you feel a little more in control when everything feels out of control. They'll give your brain something positive to focus on instead of spiraling into worst-case scenarios.
And when anxiety feels overwhelming and sometimes scary? We need every tool we can get.
Some days the affirmations work amazingly. Some days they just help a little bit. And you know what? A little bit is still something.
Make Them Your Own
These 7 affirmations are a starting point, but feel free to create your own. Make up affirmations that speak to YOUR specific anxiety, YOUR specific situation, YOUR needs.
Google some if you want. Ask your friends what works for them. Screenshot affirmations you see on Pinterest that resonates. Build your own collection.
The important thing is that you actually USE them. Write them down. Say them out loud. Return to them when you need calm.
The truth of the matter is: anxiety is real, it's valid, and it's tough - But you don't have to face it without tools. You don't have to white-knuckle your way through every anxious moment.
You deserve support. You deserve peace. And sometimes, that peace starts with the words you say to yourself.
I've shared, not it's your Turn
What affirmations help you when anxiety hits? Do you have go-to phrases that calm you down? Drop them in the comments - I'd love to add more to my collection, and I bet other readers would too.**
And if you try any of these affirmations this week, come back and let me know how it went. I'm rooting for you.
With love and deep breaths,
**P.S.** Want more tools for managing anxiety? Check out my free resources designed to support your mental wellness journey. [Link to freebies]
**P.P.S.** If your anxiety is severe or interfering with your daily life, please talk to your doctor or a mental health professional. Affirmations are great tools, but sometimes we need professional support too. And that's completely okay.
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