Tag: Anxiety Relief

200+ Affirmations for Anxiety

Published on by LeeLeave a comment

Butterflies in your stomach, increased heart rate, feeling jittery and on edge—we all know what it’s like to experience anxiety. It’s part of being human. Sometimes we get stressed thinking about the future; other times we get triggered by world events. While taking care of yourself and seeking professional assistance such as therapy is crucial for treating anxiety, positive affirmations can be extremely beneficial when you feel a worry coming on in the moment.

According to a 2016 study, affirmations work by rewiring internal biases in the brain. When you say something to yourself enough times, you start to believe it. They can help ease your stress, manage anxiety symptoms, and promote change in your life. So bookmark this page and turn to it as needed, write down a few that resonate with you, or pick your favorite phrase and repeat it to yourself daily. Ahead, a round-up of 265 affirmations for anxiety in the present tense to help shift your mindset and alleviate stress and anxiety.

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Daily Affirmations For Anxiety

Regardless of whether you’re living your best life, it’s impossible to fully keep stress and anxiety at bay. However, these daily affirmations for anxiety can help in decreasing stress and confronting anxiety effectively day to day:

  • This too shall pass.
  • I trust myself.
  • All is well.
  • I am doing the best I can, and that is enough.
  • I can handle whatever comes my way.
  • What’s meant to be will be.
  • I release the past and embrace the present.
  • It is what it is.
  • I let go and I am free.
  • I have time to prepare and decide.
  • My anxiety will not control my life.
  • I am not alone; I have a great support system.
  • I am allowed to make mistakes.
  • Everything’s going to be fine.
  • I forgive myself for my mistakes.
  • I accept that which I cannot change.
  • I am open to new and wonderful changes.
  • Life supports me in every way possible.
  • I have power and now claim it.
  • Everything I need flows to me with ease.
  • I am more than my anxiety.
  • I am on my own path.
  • Wherever I go, I am well.
  • I release negative thoughts that do not serve me.
  • Focus on one thing at a time.
  • I am in control of my thoughts and life.
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Morning Affirmations For Anxiety

Some mornings are better than others. On the days you wake up and find yourself dreading what’s to come, turn to one of these morning affirmations for anxiety to center yourself and enter the day powerfully and prepared.

  • Today is a gift.
  • I am ready for whatever today brings.
  • This day is full of opportunities waiting to be discovered.
  • Today, I will focus my energy on what’s most important to me.
  • I will accomplish my goals today.
  • I will take everything one step at a time.
  • Little by little, I face my fears.
  • I am in control of my reactions today.
  • I can and I will get through today.
  • I’ve totally got this.
  • I’m in charge of how I feel today.
  • I am strong and can take on anything.
  • I choose happiness.
  • There are people willing to help me.
  • I will go at my own pace.
  • I can rise to the challenge.
  • Today will be a good day.
  • I welcome happiness and joy into my day.
  • Everything will work out.
  • The universe has my back.
  • Worried thoughts have nothing on me.
  • I refuse to engage in negative self-talk today.
  • The next 24 hours are mine.
  • I am happy to be alive today.
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Bedtime Affirmations For Anxiety

Even the best anxiety apps know that worried thoughts can seriously mess with sleep. So, the next time you find yourself tossing and turning or stressing over what’s to come, repeat one of these bedtime affirmations to yourself and reward yourself with much-deserved beauty sleep.

  • Tomorrow is a new day filled with opportunity.
  • I am grateful for today.
  • I fall asleep quickly and easily.
  • Right now, I release the stress from today.
  • My body deserves rest.
  • Inhale tension, exhale tranquility.
  • I close my eyes, and sleep washes over me.
  • I welcome good, sweet dreams.
  • I now empty my head of racing thoughts.
  • My bed is safe; no harm can come to me.
  • I did my best today.
  • Nothing can disturb my peace.
  • I embrace rest.
  • Love flows from my center.
  • Anxiety can’t disturb my sleep.
  • My bedroom is an oasis; worried thoughts can’t touch me.
  • With every breath, I feel sleepier and calmer.
  • I fall asleep with a clear mind and full heart.
  • Sleep invites positive energy into my life.
  • There is nothing I need to handle right now.
  • My mind is calm and my muscles are relaxed.
  • I did enough today.
  • I can fall asleep whenever I want.
  • I choose sleep over anxiety.
  • I let the feelings of today drift away.
  • I am completely safe and at peace; I don’t need to worry.
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Short Positive Affirmations For Anxiety

Life is busy, but that doesn’t mean you should let your self-care fall by the wayside. Instead, repeat these short, positive affirmations for anxiety in between tasks, while you’re in the car stuck in traffic, cooking, or taking a shower.

  • I am enough.
  • I am capable.
  • Change is a process.
  • I am worthy.
  • I love myself.
  • I am beautiful.
  • I am strong.
  • All is well.
  • I am brave.
  • I am OK.
  • Let go.
  • I am deserving.
  • I am radiant.
  • Surrender. 
  • I am filled with light.
  • I am resilient.
  • I am tough.
  • Be still.
  • I am fearless.
  • I deserve peace.
  • I deserve pleasure.
  • I am somebody. 
  • Choose happiness.
  • I am powerful.
  • I am loved.
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Affirmations For Relationship Anxiety

PSA: Relationship anxiety is normal—just ask Shay Mitchell. However, anxious thoughts can create unnecessary stress and tension between partners and put a strain on the relationship. But with these positive affirmations for relationship anxiety, you can stop negative, insecure thoughts from getting the best of you and your relationship. 

  • I give and receive love fully and freely.
  • I release thoughts that aren’t conducive to my relationship.
  • My feelings are valid.
  • I deserve to be loved and respected.
  • I feel secure in my relationship.
  • I am worthy of being loved.
  • I am independent and confident.
  • My partner and I communicate openly and solve conflict respectfully.
  • These thoughts are normal.
  • My partner loves and respects me.
  • Love is all around me.
  • I have faith in my relationship.
  • I am deeply lovable.
  • I believe in infinite love.
  • I deserve my happily ever after.
  • My needs matter.
  • Let them.
  • I take responsibility for my emotions.
  • I can communicate in a healthy and constructive way.
  • No matter what happens in my relationship, I know I will be OK.
  • I bring my whole self to my relationship.
  • I choose to be vulnerable; walls won’t serve me.
  • There’s love, respect, and trust in my relationship.
  • My partner and I are fully committed to each other.
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Affirmations For Work Anxiety

It’s natural to want to put on your best performance at work, but putting extra pressure on yourself can cause unnecessary stress and mistakes. Whenever you feel yourself needing stress relief from a looming project, deadline, or upcoming meeting, turn to these affirmations for work anxiety to regain confidence.

  • I am talented.
  • I am successful.
  • Any company would be lucky to have me.
  • I am good at what I do.
  • I can do this.
  • I am capable and prepared.
  • My job does not define me.
  • I believe in myself and my abilities.
  • I am the right person for this job.
  • Today, I will celebrate every little win.
  • I will embrace new opportunities that come my way.
  • I am capable of picking myself up after I fall down and learning from my mistakes.
  • I am proud of myself.
  • I am a magnet for money.
  • Prosperity and success flow to me abundantly with ease.
  • I am open to new and wonderful challenges.
  • It’s OK to accept help.
  • I am on my own path; no two journeys are the same.
  • Keep going.
  • I trust my judgment.
  • My work speaks for itself.
  • I handle stress and tough tasks with wisdom and clarity.
  • My desires are being fulfilled.
  • I am one step closer to my goals.
  • I am grateful for this job.
  • I attract abundance, not because of the time or effort I put in, but because of the person I am.
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Affirmations For Driving or Travel Anxiety

If flying or driving makes you uneasy, you’re not alone. A lot of people experience travel anxiety because it means leaving their comfort zone or feeling out of control when on the road or in the air. But being able to see different parts of the world is a gift, and you’re more in control than you think. Next time you’re stressed about traveling or driving, use one of these affirmations to combat your anxiety.

  • I am grateful for this journey.
  • I am open to new experiences.
  • I am a safe driver.
  • I am open to new experiences.
  • Great adventure awaits me.
  • Driving comes naturally to me.
  • I am safe.
  • The world is beautiful.
  • Turbulence is normal.
  • Airplanes are designed for safety.
  • I love to fly and explore the clouds.
  • I see beauty outside my window.
  • Seeing new things is inspiring.
  • I am in control of my vehicle. 
  • I am relaxed behind the wheel.
  • I am a careful and capable driver.
  • I relax and flow with traffic.
  • Driving or flying gives me freedom to travel places I love.
  • The car or airplane is a safe, capable vehicle.
  • I keep my nerves under control while traveling.
  • I drive with care and attention.
  • I can find joy in the journey, not just the destination.
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Grounding Affirmations For Anxiety

Whenever you find yourself in a stressful situation or unable to get a hold of your thoughts, turn to these grounding affirmations for anxiety. Similar to how yoga for anxiety works, these affirmations will help you still your mind, feel calm, and release tension.

  • I am safe in the here and now.
  • I can move past this moment.
  • Breathe in, breathe out.
  • I am in control of this situation.
  • I am rooted to the Earth like a tree.
  • With each breath, I draw fresh, healing energy into my body.
  • I am not overwhelmed.
  • I have what I need to be happy and at peace.
  • Today, I exist fully in the present.
  • I am at home in my body.
  • I am in the right place at the right time.
  • I feel glorious, dynamic energy; I am active and alive.
  • I am grounded.
  • I am balanced.
  • I am solid and strong.
  • My root chakra is balanced, so I’m safe.
  • Nothing else matters besides this moment.
  • I am where I need to be at this moment.
  • My calmness is a powerful force.
  • Every cell in my body is connected to the Earth.
  • I am in a natural state of wellness.
  • I have strong roots that give me a healthy body.
  • My body is filled with inner peace.
  • My body is aligned and well.
  • I receive every breath as a gift.

8 TIPS TO COMBAT STRESS + ANXIETY

Published on by Lee4 Comments

I’ve battled with severe bouts of anxiety since I was a child. I won’t get into my life story spiel on that here today, but if you’d like to see a video or potentially even listen to a podcast episode about that, please comment below! I released my first audio download to test the waters on the idea of doing a podcast, so if you’re interested in that medium and want to hear my intimate answer to the frequently asked question “When/Will you ever be coming to YouTube again?”, subscribe to BeautyLeeBar.com for all the updates!!

What I’m sharing here in this post today is a collection of lessons and practices in no particular order that I’ve learned to put into practice over 20 years of battling with this mental health issue. I am 23 years young, just keep that in mind. I promise you that at least one of these 8 tools will help you help yourself and your mental health TODAY! I use all of them regularly, depending on what my mind and body need on any given day.

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Journal – Brain dumping your emotions, thoughts, and circumstances onto a piece of paper gets them out of your racing mind and onto something outside of yourself that you can digest and reflect on. It doesn’t have to make sense, doesn’t have to be intentional, but it has to flow out of you onto that paper. You can make sense of it and set intentions for yourself regarding what to do with it later. The simple act of doing it will usually provide an immediate sense of relief on its own.

Serving Others – Perspective and purpose is everything. Both can be found in serving others. When we’re drowning in our feels and stuck in a shitty season, it can be challenging to see the potential, opportunities, and blessings we have in our grasp. Being of service and helping others provides a great sense of positive purpose that can enlighten and evolve our perspectives and passions. 

Therapy – I struggled with therapy for a long ass time. I’ve talked and walked my way out of therapist’s offices since I was a kid, but boy oh boy, am I a prime candidate!

I didn’t want to feel crazy. I didn’t want to need therapy.

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So I successfully convinced countless therapists I was fiiine after just a couple of sessions. It wasn’t until my emotions got aggressively thrown out of whack when I decided to work in retail that I finally sought and consistently stick to the regular therapy I’ve needed for far too long. It’s something I look forward to every week. It’s like a verbal journaling session with some friendly professional guidance on the digestion and reflection part.

Support – A therapist is an important form of support because they’re completely unbiased to your situation and emotions… and they’re paid to listen. However, the people who love you are important to support tools to get comfortable uncomfortably leaning into when you’re in need. You may feel ashamed or embarrassed about what they’ll think of you or even feel that you don’t want to burden the people you care about with your shit. Those feelings come from a place of care and consideration for those people, which is something that I’d put good money on is reciprocated. They’ll more than likely want to be there for you in your moments of need. I forget to do this one a lot myself, but I’m lucky to have a friend that knows me better than myself some days and pushes me to lean in just when I need to.

Exercise – MOVE. YOUR. BODY. Endorphins are magical things!!! Sweat that anxiety out of your pores one mile or burpee or downward dog at a time. Actively moving your body works wonders for your mind. ALL THE TIME.

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Pray – Whether you’re praying to God or the universe or your loved ones passed or… the black space you see when you close your eyes, whatever works! And it works. Simply voicing your please’s and thank you’s is something we forget to do when we grow up and take the burden of life directly on our backs. Thank you for this and please help me with that. These are super simple sentences that make a big impact in making you feel like you can push gratitude and desires out of your mind and off of your shoulders alone.

Read – Knowledge is power. Educating myself in digestible tidbits daily has done wonders for my confidence and anxiety. Learning is a powerful tool for gaining perspective and inspiring passion and purpose. It’s also just a great temporary distraction from your own whirling thoughts!

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Just Fucking Cry – Self-explanatory. Sometimes, ya just gotta do it and when you give in to that moment, it can feel so good. I’m not a crier… unless I’m watching Forrest Gump, Irreplaceable You, Blue Is The Warmest Color, Freedom Writers, Moonlight, The Pursuit of Happyness, Pearl Harbor, The Boy in the Striped Pajamas, Fruitvale Station and Boys Don’t Cry. I’m a sucker for a heartbreaking/heartwarming story and usually, my tears come from empathy for others, but I don’t cry often for myself. I used to. Then life happens and you get used to sucking it up and moving forward, but sometimes that bottles something up that needs releasing. If that anxiety has you stuck, it’s usually a good time to let the waterworks flow for a hot minute. Indulge in it and let it out.

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These obviously aren’t all of the ways you can relieve anxiety, but they’re mine and now, if any of them resonated with you, they’re yours! They’re simple, you don’t need a prescription for any of ‘em and you can practice them anytime, anywhere. It’s good to have a few of these tools in your back pocket at all times because as I’m sure you already know if you’re reading this, anxiety can be one unpredictable witch!

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Anxious? Try This Doctor-Approved Breathing Trick

Published on by LeeLeave a comment

Anxiety has a very unwelcome way of popping up when you least expect it.

When you’re anxious or stressed, you don’t usually pay attention to your breathing. You either overdo it, taking short breaths or don’t do it at all. It’s quite possible to suddenly realize you’ve been holding your breath and clenching your jaw for ages if you’re stressed out.

Just thinking about your breath and paying attention to it can have a calming effect though. It’s not something we do very often but breathing properly is so important. And using a focused breathing technique can be even more helpful when you’re anxious or stressed. 

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It’s a technique that has been used in yoga for thousands of years and yes, it focuses on breathing through the nose. Hillary Clinton gave it a shout out in her autobiography, What Happened in 2017. It was one of the things she said she used to recover from losing the American election to Donald Trump in 2016.

And, hey, if it’s good enough for Hillary…

It’s a very simple trick to master and you can use it anywhere – once you get the hang of it.

HOW TO PRACTICE ALTERNATE NOSTRIL BREATHING:

Step One:

Sit in a comfortable position if you can. On the floor on in a chair with your back straight and feet planted on the ground.

Step Two:

Using your right thumb, gently close your right nostril and inhale slowly through your left nostril.

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Step Three:

Gently close your left nostril by pressing on it with your ring (third) finger. As you do so, open your right nostril and slowly exhale out of it.

Step Four:

Still in this position, inhale through your right nostril, then close it, before opening your left nostril and slowly exhaling thought it. Then inhaling once again.

And that’s basically it! You can repeat the moves five to ten times and the technique will get smoother after a few goes.

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Taking deep slow breaths in this way could help you find your way out of feeling anxious or stressed. Fans of alternate nostril breathing also reckon it helps with focus, lowers the heart rate and makes you more alert too. 

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How to Know If It’s Anxiety or Just Stress

Published on by Lee4 Comments

I say it all the time: “This is giving me anxiety.” What I often mean, however, is something slightly different: “This is stressing me out.” As someone who has actually been diagnosed with chronic anxiety, I should probably know better than to conflate the two. And yet, I know just in conversing with my friends and co-workers on a daily basis that among my generation, using the words “stress” and “anxiety” interchangeably has become the norm.

While it might seem like a matter of semantics, in reality, it’s a problematic habit. For one thing, using “anxiety” as a replacement term for “stress” diminishes the very real symptoms that those who suffer from anxiety have to negotiate on a daily basis. For another, it might prevent someone who has undiagnosed anxiety from seeking the correct kind of treatment because they can’t differentiate those symptoms from that of regular, day-to-day stress.

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Psychology Today

“Both stress and anxiety can bedevil anyone’s psychological and physical health,” says Heather Silvestri, PhD, a New York City–based psychologist. “However, while often related, they are distinct phenomena.” Below, she helps us clear up the difference between the two—and how to manage both.

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WHAT’S THE DIFFERENCE BETWEEN ANXIETY AND STRESS?

Let’s start with stress, which typically refers to a situational experience. “It’s a physiological and psychological response to a stressor, which is often obvious and explicitly identified,” says Silvestri. A crazy day at work, a traffic jam, a looming presentation—these can all be sources of stress and can all cause your cortisol levels (also known as the “stress hormone”) to spike. You probably know the symptoms of stress pretty well: anything from sweaty palms to a racing heart to butterflies in your stomach.

But here’s the key thing about stress: When the source of your stress is resolved, those symptoms tend to go away. That’s not the case with anxiety.

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“With anxiety, the internal disquiet stubbornly persists, without heeding the actual conditions,” explains Silvestri. In other words, those who suffer from generalized anxiety experience those same stress-like symptoms on a chronic basis, no matter the external circumstances. That’s why anxiety often feels inexplicable or “out of proportion” to what’s going on in our lives.

“Stress responses are hard-wired into our nervous system because we need them to survive,” says Silvestri. “Anxiety can be seen as the lingering upheaval that doesn’t necessarily quiet down when the situation improves. In this way, anxiety is the horse that ran away from the stable.”

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WHY ARE THEY USED SO INTERCHANGEABLY?

Silvestri suspects a few factors, not the least of which is our current political landscape and the breakneck pace of the digital age—both valid sources of stress and fear. It’s our new norm, which certainly impacts the way we talk about it. “Our modern lexicon has absorbed this idea and it now trades in terms connoting fear, anxiety, and neurotic apprehension,” she says. “You might even go so far as to argue that there has been a glorification of internal unrest insofar as proclaiming, ‘I’m so stressed out!’ or ‘I’m freaking out!’ have a certain cache, as if such frenetic nervous system activity means someone is doing something important or notable.”

This, she says, has led to misuse of both terms, as well as a lapse in distinction between the two. “This is lamentable because stress and anxiety can be sources of substantial suffering, and they are best treated with nuance and precision about what they are and how they operate,” she adds. “Nowadays we also run the risk that someone may be delayed or miss out entirely on getting needed help because they mistake their clinically treatable anxiety disorder for a more normalized and watered-down idea of being ‘stressed out.'”

CAN ONE LEAD TO THE OTHER?

“Chronic stress can absolutely give way to anxiety,” says Silvestri. “We need rebound time to recover. When we experience chronic stress, we lose our ability to recover, and elevated physiological arousal becomes the new normal.” If you’re perpetually stressed, turning off that “switch” and finding relief becomes more difficult.

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That’s why with anxiety, we tend to scan for things that might be worrying us when there aren’t any obvious stressors at a given moment—kind of like a self-fulfilling prophecy. But the good news is that there are many ways to manage both chronic stress and generalized anxiety.

HOW CAN I NIP STRESS IN THE BUD?

Honestly, a lot of it is reflecting and figuring out what works for you. If you know that nothing clears your head like a sweaty jog, make time for that. If you notice that stress feels much more manageable when you get a good night’s sleep (as tends to be the case for most of us), be sure to get plenty of shut-eye when you know you’re about to be put in a stressful situation. Being both self-aware and proactive is key.

HOW DO I KNOW IF I HAVE ANXIETY, AND WHAT CAN I DO ABOUT IT?

“If someone continues to feel preoccupied after a stressor has resolved or if the course of the worry doesn’t really track external events, this can be a sign that something more significant than generic stress is going on,” says Silvestri. This recognition is the first step. “By acknowledging your anxiety, you can be more mindful of triggers and more purposeful about your choices,” she says.

Also, know that it’ll be much easier and more efficient to treat your anxiety if you can approach it with curiosity instead of judgment. Then, you can start to play around with different rituals to manage it: Silvestri suggests starting with common aids like yoga, mindfulness, and journaling. “Really, any activity of self-care that lends a sense of agency to your lifestyle,” she says, since anxiety can rob us of our sense of control.

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But if those initial steps aren’t offering any relief, then it’s probably time to seek help elsewhere. “For the first line treatment, I would recommend either cognitive behavioral or insight-oriented psychotherapy, depending on how interested someone is in delving into historical causes or sticking with a focus on symptoms, especially the triad of thoughts, feelings, behavior,” she says. You and your doctor or therapist can then discuss the best treatment plan for you.

Either way, know that you have options—and knowing the difference between stress and anxiety is a solid first step to feeling better.

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CALMING REMEDIES

Vitruvi Stone Diffuser ($119)

Vitruvi Stone Diffuser

Aromatherapy can help. There are some essential oils that have a calming effect, like lavender and bergamot. A diffuser is an easy way to use essential oils.

Lord Jones High CBD Formula Bath Salts ($65)

Lord Jones High CBD Formula Bath Salts

A bath is probably one of the best forms of self-care. This CBD soak also contains Epsom salt, pink Himalayan salt, calendula petals, and essential oils.

Hum Nutrition Big Chill ($20)

Hum Nutrition Big Chill

These supplements from Hum are formulated to help you stay calm and focused thanks to the adaptogenic plant, rhodiola. Take one capsule with food when you need it.

Moon Juice Magnesi-Om Berry Unstressing Drink ($42)

Moon Juice Magnesi-Om Berry Unstressing Drink

Add a teaspoon of this powder to your water before you go to bed, or whenever you need to de-stress. It contains magnesium and L-theanine to calm, improve move, and promote healthy digestion.

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This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.