When coaching athletes and professionals, the topic of anxiety comes up quite often. Sometimes it manifests as worry, fear, or uncertainty that is plaguing the individual for one reason or another. The conversation inevitably leads to incorporating positive affirmations for anxiety into his or her mindset.

Anxiousness and performance anxiety is something a lot of athletes deal with. It’s also common for retired athletes to be anxious about the path of their life and what they will do now that they are not actively competing. And then there are people who have experienced trauma or other stressful events off the field or court, which resulted in ongoing issues with feelings of anxiety. The common thread is here, you guessed it, anxiety.

One of the factors that makes anxiety so frustrating is that it can be difficult to break the negative thought and emotional patterns because it requires a mindset shift, which is not always so easy nor quick to attain particularly when you developed them with the intention of keeping yourself “safe.” Positive affirmations for anxiety are one tool that I’ve found can be very helpful. When you identify an anxiety driven thought, you need a way to turn that around by consciously choosing a new thought. Affirmations allow you to focus on a positive thought over and over again, which can help create a shift in your mind and subsequently your emotions and/or even your body.

How to work with affirmations:

Setting the space to focus on your affirmations is very helpful. For example, I like to use them during meditation because I’m in a relaxed state rather than in a state of panic. This is helpful for recalling the affirmations later during anxious moments. I put on meditative music (e.g., search YouTube or use a music streaming service), close my eyes, focus on my breathing, and then I repeat the affirmations with each breath.

Here are some additional guidelines that I have found can help you get the most out of working with affirmations long-term and creating mindset shifts.

1. Intend to feel good. Dr. Wayne Dyer discussed this concept in “The Power of Intention.” Simply repeat, “I intend to feel good” out loud several times in a row.
2. Address your fears and decide to let them go.
3. Commit to staying in the moment.
4. Say your affirmations in the present tense, not the past or the future.
5. Handwrite your affirmations. Studies have shown that people connect with words and ideas on a deeper level when they handwrite them.
6. Read your handwritten affirmations every morning upon waking and in the evening just before going to bed. You can also repeat them to yourself throughout the day.
7. Remove resistance by deciding to stay open and let it flow. Don’t try to force anything by wondering when something is going to work out. Just let the words of your positive thoughts flow. Go easy on yourself.
8. After every affirmation, I say the word, “yes.” If it’s something big, I’ll say, “yes” three times. This way, there is no room for that “no” and with time, my subconscious beliefs begin to match my conscious beliefs.

Here are 35 positive affirmations for anxiety:

1. Each breath brings stillness to my mind and body. I inhale stillness and exhale peace.
2. I trust that everything is okay right now and will be okay in the future.
3. I can only control myself. What happens around me is not a direct reflection of me.
4. I only focus on the experiences I want to attract into my life.
5. Pressure is an illusion designed by egos.
6. I trust my training and intuition to guide me in tough moments.
7. I don’t have to live up to other people’s standards; I just have to be happy with myself. They’ll get over it. 
8. My soul/spirit is my truth. It does not worry.
9. The burdens I carry fly away with ease. I am protected and loved.
10. I perform at my best regardless of who is watching me.
11. I am strong enough to overcome this anxiety.
12. I am safe and secure in this present moment.
13. I choose to focus on what I can control and let go of what I cannot.
14. I am worthy of love and acceptance, even with my anxiety.
15. I trust in my ability to handle any challenges that come my way.
16. I am capable of finding peace and calm within myself.
17. I release any negative thoughts and replace them with positive ones.
18. I am grateful for the good things in my life at all times.
19. I am not alone in my struggles and can seek support when needed.
20. I am resilient. I am strong. I am courageous.
21. I am worthy of taking care of myself and prioritizing my mental health.
22. I am in control of my thoughts and emotions.
23. I can handle uncertain situations with grace and ease.
24. I am allowed to take breaks and practice self-care when needed.
25. I am stronger than my anxiety and will not let it control me.
26. I can face my fears and overcome them with time and effort.
27. I am capable of finding joy and happiness despite my anxiety.
28. I trust in my ability to make positive changes in my life.
29. I am capable of finding peace and calm within myself.
30. I am deserving of a happy and fulfilling life, free from worries.
31. Fear is normal but I do not let it stop me.
32. I slow down, focus on my breath, and allow my body and mind to relax.
33. It’s okay to let go of intrusive and negative thoughts. I do not have to entertain them.
34. With every breath, I feel more at peace.
35. Inner stillness is a feeling that I can tap into any time that I want.

I encourage you to create your own affirmations for your specific situation, which may come to you during meditation or other quiet moments. I find a lot of inspiration flows to me while I’m exercising by myself because I’m able to let things go and clear my mind, which allows space for those ah-ha moments to flow.

Keep in mind, too, that affirmations are not meant to be a cure-all for anxiety but can be an extremely helpful tool along your journey to healing.

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