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100+ Simple Affirmations for Anxiety for Those Raised in Dysfunctional Families

When we are stuck in a cycle of anxious thoughts, anxiety can take over our mind making it difficult to disrupt the cycle of anxious thoughts. Positive affirmations for anxiety are a tool to add to your coping toolbox that will help interrupt this anxious cycle and settle your mind.

affirmations for anxiety

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If you struggle with anxiety, you are not alone. Whether it's the challenges of daily life or external situations that are out of our control, anxiety can impact individuals from all walks of life. The good news is that there are many valuable tools that you can use to manage your anxiety. This article will explore one of those tools- affirmations.

Learning to manage your anxiety as you navigate the waters of a dysfunctional family can be overwhelming. These affirmations will serve as an added lifeline if you struggle with anxiety within a dysfunctional family. By adding affirmations to your daily routine, you will start to counteract the impact of negative thought patterns. The affirmations listed in this article are carefully curated and specific to the challenges commonly faced with living in a dysfunctional family. There are over 100 positive affirmations for anxiety, so choose what resonates with you the most.

What Exactly is Anxiety?

Anxiety is a normal part of life. It is a natural response to stress or perceived threats. Many of us worry about money, our health, family, or work on a daily basis. Typically, this feeling of uneasiness, worry, or fear about future events or uncertainty is temporary and can motivate you to take the necessary steps you need to take. However, when anxiety becomes excessive, it can interfere with daily life by becoming persistent and overwhelming.

Anxiety Disorders are characterized by uncontrollable and excessive worry or fear that goes beyond what is considered normal for the particular situation. It can manifest in many ways, including Generalized Anxiety, Social Anxiety, Panic Disorders, Phobias, etc.

When you are anxious, your thoughts, emotion, and physical body experience noticeable changes. Your experience of persistent and uncontrollable worry about various aspects of your life makes it harder to focus on anything else. As a result, your ability to think clearly or logically becomes compromised. Additional distressing aspects of anxiety may include catastophizing, ruminating, and hyper-vigilance.

Your body experiences a range of physical sensations and physiological responses as a part of the body's 'fight or flight' response to prepare for dealing with the perceived threat. This threat can be a physical threat or a psychological stressor. When this response is activated, your body prepares for immediate action, leading to noticeable changes like trembling or shaking, increased heart rate, shallow or rapid breathing, muscle tension, sweating, dizziness, difficulty sleeping, and/or GI distress.

Emotionally, you can feel a mix of things. When anxious, you may feel apprehensive, fearful, and uneasy in response to uncertain or potentially threatening situations. You may experience a heightened emotional response to various situations, even in situations that don't necessarily warrant such reactions. Some common emotional symptoms include irritability, a sense of dread, feeling on edge, and restlessness.

Anxiety exists on a spectrum. Some individuals may experience mild anxiety, while others struggle with severe and chronic symptoms. When your anxiety starts interfering with your daily functioning, like work, school, or relationships, checking in with a doctor or therapist might be helpful.

Disclaimer: The anxiety symptoms in this post are not exhaustive, and individuals may experience additional symptoms beyond what is discussed here. If you or someone you know is dealing with anxiety symptoms, consult a mental health professional or doctor for personalized treatment options.

Anxiety and Dysfunctional Families

The environment you grow up in can shape your mental and emotional health, and anxiety is one of the potential outcomes of such an upbringing. Family dynamics can strongly influence anxiety and exacerbate anxiety-related issues that persist into adulthood. 

1) Unpredictable Environment

Being raised in an unpredictable environment creates instability and uncertainty leading to heightened stress levels and, consequently, a higher risk of anxiety-related issues.

An unpredictable environment can contribute to your anxiety through chronic stress, lack of control, difficulty coping with change, emotion dysregulation, and being on the lookout for potential threats and danger.

2) Lack of emotional support

A lack of emotional support can lead to feelings of emotional neglect and isolation, which can, in turn, lead to anxiety. When you lack emotional support, you may feel alone in your struggles.

From unmet emotional needs to developing a negative self-perception, not receiving emotional validation can increase your risk for heightened anxiety.

3) Verbal or Emotional Abuse

Frequent criticism, humiliation, and name-calling can deeply affect self-esteem leading to increased anxiety as you may develop negative self-beliefs and fear of judgment from others. 

4) High levels of conflict

Living in a house with frequent conflicts or unresolved issues can create an environment of frequent tension and stress, contributing to the risk of anxiety.

5) Excessive control

When parents/caregivers become over-controlling, it can leave you feeling inadequate or incapable of handling life’s challenges. There is a sense of fear that gets instilled that you are doing things wrong or something bad will happen unless you receive validation or guidance of someone you consider ‘better’ than you. These frequent circumstances and unhelpful thoughts can create anxiety-related symptoms. 

While not everyone raised in an unhealthy family will develop anxiety or anxiety-like symptoms, you can be at a higher risk when considering genetics, learning coping mechanisms, and external stressors.

What Are Positive Affirmations for Anxiety?

In simple terms, positive affirmations for anxiety are short and simple statements that help reframe our thoughts. When anxious, you may find yourself stuck in unhelpful thought loops. Managing your anxiety may require a combination of strategies, including therapy, medication, behavioral changes, and coping techniques.

Can affirmations reduce anxiety? Certainly, while what helps one person cope with anxiety might not work as well for someone else, repeating positive statements can not only help reduce anxiety but can also serve as a helpful way to change your mindset for the better.

Disrupting that cycle of worry and rumination is essential to manage your anxiety. Using positive statements that you can repeat to yourself can be a helpful tool to help shift your mindset from unhelpful thoughts to more empowering/balanced perspectives.

It also serves as a valuable way to guide your attention away from apprehensive thoughts about the future or past and redirect your attention to the present moment. Discover the magic of affirmations for anyone. 

Step-By-Step Process For Starting Your Affirmation Practice:

Thinking about how to begin your affirmation practice might feel like a lot, but don't worry- it's pretty easy. Here are some simple steps to help you get started with your affirmation practice:

1. Set intention: 

Take some time to think about why you want to start an affirmation practice. This is a good time to think about the different areas of your life that would like to improve, such as career, relationships or mental health. 

Example: I want to manage my anxiety effectively while living in an unhealthy family environment.

2. Choose positive affirmations: 

Your choice of affirmation should align with your intentions and resonate with you. Keep your affirmations positive, present, and focused on your goals. Also, make sure your affirmations are realistic and somewhat believable to you. Choose an affirmation that seems attainable and build from there.

Example: "I am in control of my reactions to family dynamics."

3. Get Creative:

There are so many ways to practice positive affirmations for anxiety. If you are anything like me, you will want to find the 'right' way of doing it. I promise you, there is no perfect way. You find what is best for you. Some examples to help you get started: 

  • Write it out: Writing down your affirmations will help reinforce the message, making it more tangible. You can write down your chosen affirmation for anxiety in a journal, sticky note, or phone.
  • Use mirror work: When in self-doubt, shout it out. Mirror work involves facing yourself in a mirror and repeating the positive affirmation about yourself. When you see yourself and hear yourself saying the affirmations directly, it can help build self-esteem reinforcing a more positive self-image. Mirror work is also a great way to foster a sense of self-love and acceptance towards yourself. 
  • Listen to an audio: If you don't feel like reciting your affirmations, try listening to them instead. Whether you choose to record your own affirmations or choose a guided affirmation meditation, find something that will fit your needs the best. Listen to affirmations for anxiety youtube
  • Keep them visible: If you are new to affirmations and could benefit from gentle reminders, consider keeping it visible. Take a sticky note and place them in spaces you know you can't miss. Mirrors, phone cases, and computer screens are usually easier choices. Try these positive affirmation cards for anxiety to help you get started. 
  • Recite affirmations silently: If you cannot find a quiet space to recite or write your affirmations, practice them silently. Take a breath and repeat your affirmations within your thoughts.

4. Practice, practice, practice:

The easiest way to stay consistent with practicing your affirmations is to dedicate time to them daily. Whether you practice them in the morning or evening, repeating your affirmations multiple times daily is essential.

Set a consistent time for your practice, find a comfortable space where you won't be disturbed, take a few breaths before you begin, and repeat your chosen affirmation aloud or in your mind for a few minutes. The key is to feel the emotions associated with your affirmation and imagine yourself experiencing the calm you are affirming.

5. Believe and visualize: 

After repeating your affirmations, spending a few minutes trusting that you can manage your anxiety despite your family dynamics can be helpful. To visualize and believe, you can choose to close your eyes and picture yourself effectively managing your anxiety through your family situation that may be the source of your anxiety.

Being able to visualize managing your emotions may include paying attention to the sounds, sights, and feelings that help make it as realistic as possible. This is an opportunity to feel the emotion associated with being able to effectively manage your emotions and experience the positive outcome you are affirming.

Bonus Tip-Adapt and celebrate: 

As you continue to engage in your affirmation practice, you may resonate more strongly with specific affirmations, while some may not feel that way, and you may need new ones. Adjusting and adapting to affirmations that match your circumstances is entirely okay and actually recommended. This flexibility will help you narrow down affirmations for anxiety that are best suited for your goals.

Finally, don't forget to celebrate your progress in managing your anxiety within your family environment. Small changes are still changes, and when you learn to celebrate your success and growth, you foster a positive perspective on your efforts.


100+ Positive Affirmations for Anxiety

1) Powerful Daily affirmations for anxiety

Affirmations can be a powerful tool to help you reframe your mindset in the face of anxiety. Here are 10 short positive affirmations for anxiety that can serve as a gentle reminder of your strength regardless of your family's history: 

1. I release the weight of my family's dysfunction.
2. I am allowed to embrace my own path.
3.
My family dysfunction does not define me.
4. I am not responsible for my family's dysfunction.
5. I am worthy of compassion during times of stress.
6. I am in control of my thoughts and emotions.
7. I am safe at this moment.
8. I choose to let go of what I cannot control and focus on what I can.
9. My anxiety does not define me.
10. Breathe.

affirmations for anxiety

Affirmations for anxiety pdf

2) Affirmations for anxiety attacks

Anxiety attacks can be stressful and scary. Using affirmations for anxiety and panic can be a helpful coping strategy to manage your thoughts and emotions during an episode. Here are 10 mantras for panic attacks: 

1. At the moment, all I need to do is breathe.
2. I am safe at this moment.
3. I am capable.
4. I can take things one day at a time.
5. This feeling is temporary.
6. I have survived this before. I will survive it now.
7. I am breathing in calmness and exhaling fear.
8. I am letting go of tension with every breath I take.
9. I can get through this.
10. I permit myself to slow down and breathe.


3. Affirmations for anxiety at work

Are you looking to reduce work-related stress? Add these positive affirmations for work and career, as well as affirmations for work anxiety, into your daily routine.

1. I am a valuable person no matter where I am in my career.
2. I can ask for help and support when I need it.
3. I am competent in handling the tasks that come my way.
4. I am more than my job title.
5. My career does not determine my value but the person I am.
6.
My self-worth is independent of my job's success or failure.
7. I am allowed to prioritize self-care without feeling guilty.
8. I trust in my abilities to overcome challenges at work.
9. Progress over perfection.
10. I release any guilt I experience when I step away from work. I deserve a balanced life.


4. Affirmations for anxiety and fear

Whether you are using positive affirmations for fear or need affirmations for driving or travel anxiety, add these in your list of affirmations.

1. Fear is a temporary emotion. It will pass.
2. I am stronger than my fears.
3. my fears do not define me.
4. I deserve to live a life free from chains of fear.
5. I replace fear with curiosity.
6. Fear indicates I should be cautious but does not hold me back.
7. I deserve to wake up each day unburdened by fear.
8. I am allowed to seek support to overcome my fears.
9. I release the need to be constantly afraid.
10.
I can be fearful and still move forward.

5. Affirmations for anxiety and loneliness

Whether you are feeling lonely or need positive affirmations for social anxiety, add these mantras to ease your discomfort. 

1. My family's dysfunction does not define me.
2. I deserve to build a family that supports me positively.
3. I deserve to seek professional help to navigate the complexities of my family dynamics.
4.
I am not alone in facing family dysfunction. Many others share similar struggles.
5. I have the strength to break the cycle of isolation and dysfunction to create positive changes in my life.
6. I deserve a supportive and healthy environment.
7. I can find ways to cope during isolation.
8. I deserve to connect with supporting people.
9. I am worthy of healthy relationships even if I don't find them within my family.
10. I am overcoming loneliness by reaching out and connecting with others.

affirmations for anxiety

affirmations for anxiety about the future

6. Affirmations for anxiety and stress

Creating your personalized list of positive affirmations for stress and anxiety, such as 'my individualized stress eliminating affirmations,' can be a helpful way to manage your own anxiety. Here's a list of positive mantras for stress relief to manage your daily challenges to help you get started.

1. I am allowed to set healthy boundaries to protect my mental well-being.
2. I am patient with myself as I navigate the challenges of my family environment.
3. I choose to focus on my self-growth regardless of the chaos around me.
4. I release the need to seek validation from my family; I can validate myself.
5. I am not alone- some people understand and support me on this journey.
6.
I am capable of creating a safe and nurturing environment for myself, even in the midst of a dysfunctional family.
7. I invite relaxation to my mind and body.
8. Stress is simply a passing emotion.
9. My stress does not define me.
10. I trust my ability to find solutions, one step at a time.


7. Affirmations for anger

1. I choose how I respond to situations.
2. I can manage my anger in healthy ways.
3. The dysfunction around me does not define my worth. I am my own person.
4. I can only be responsible for my choices, not those around me.
5. I deserve to ask for help when dealing with difficult emotions.
6. It's okay for me to feel angry about my upbringing and the challenges I faced.
7. I am allowed to express my anger safely and healthily.
8. My anger teaches me about my needs, boundaries, and the changes I want to make.
9.
I am breaking the cycle of dysfunction in my family when I acknowledge my anger.
10. My healing journey involves acknowledging and working through my anger.


8. Affirmations to stop overthinking

Whether you use affirmations to help you work through daily challenges or affirmations for anxiety concerning the future, use these easy affirmations for anxiety and overthinking to disrupt your cycle of anxious thoughts.

1. I can let go of the need to overthink by trusting in my decision.
2. I choose to focus on the present moment.
3. I trust my ability to make decisions in my best interest.
4. Overthinking is a shared human experience.
5. my family's struggles do not define me.
6. I am capable of breaking free from negative thought patterns.
7. I am allowed to grow beyond my family's challenges.
8. I am worthy of a clear mind.
9. My thoughts do not define me.
10. It's okay to have moments of overthinking.


9. Affirmations for relationships anxiety

Use these realistic positive affirmations for happiness to help boost your mood and fill your day with joy. Pair them with positive affirmations for hope to stay optimistic about what's to come. 

1. Despite my upbringing, I am worthy of healthy relationships.
2.
I deserve predictability and safety in my relationships.
3. I am learning to trust others and myself in relationships.
4. I am worthy of giving and receiving love.
5. I can set and maintain healthy boundaries in my relationships.
6. I deserve to love and be loved.
7. I am worthy of honest and open communication in relationships.
8. I am grateful for the opportunity to heal and grow through my relationships.
9. I am capable of expressing my feelings healthily.
10. I am open to receiving support from my partner and those around me.


10. Racing thoughts affirmations

Repeat these calming mantras for anxiety to help calm your racing thoughts. 

1. I acknowledge my racing thoughts without judgment and offer myself kindness.
2. I am allowed to take breaks.
3. I am capable of gently redirecting my thoughts when needed.
4. I release the need to control every thought.
5. I release dwelling on negative thoughts, making space for self-acceptance.
6. I can observe my racing thoughts without getting entangled in them.
7. Racing thoughts are a natural part of being a human.
8. I am not alone in experiencing racing thoughts.
9.
I release the pressure to have a quiet mind.
10. I control how I respond to my racing thoughts.


11. Positive affirmations for crisis

Add these reassuring affirmations to manage your anxiety during a crisis. 

1. my family's behavior does not define me.
2.
I release the burden of trying to fix everything in my family.
3. I am worthy of love and support even if I don't always receive it from my family.
4. I permit myself to set boundaries that protect my happiness.
5. I have the strength to rise above my circumstances.
6. My family's urgency does not have to become my emergency.
7. I am capable of overcoming challenges.
8. I am in control of my emotions and reactions.
9. I am working towards creating a peaceful environment for myself.
10. I can break the cycle of dysfunction to create a better future for myself.

affirmations for anxiety

12. Affirmations to get out of bed

Struggling with anxiety can make getting out of bed challenging. Start your day with these morning affirmations for anxiety and start your day with a positive mindset. 

1. I am the author of my story.
2. Today is filled with purpose and progress.
3. Each day is a chance to create a safe future for myself.
4. I choose how I set the tone for the day.
5. I am allowed to listen to what my body needs.
6. I permit myself to take things slow this morning.
7.
Today, I give myself permission to honor my body's need for rest.
8. Getting out of bed is the first step towards a day filled with possibilities.
9. Getting out of bed is a sign of self-love.
10. I have the power to shift my mood by taking action.


13. Bedtime affirmations for anxiety

Just like you may need the extra encouragement to get out of bed in the morning, using bedtime affirmations for anxiety can bring comfort and calmness to challenging evenings. Here are 10 useful sleep affirmations for anxiety: 

1. I trust that better days are ahead and this time will pass.
2. Today, I made progress with creating a better future for myself.
3. I am stronger than my circumstances and will overcome this time.
4. I release the stress of my day and embrace relaxation.
5. I am letting go of things I cannot control tonight.
6.
My environment does not define me; I define my path.
7. Tomorrow is a new day, and I will try again.
8. I deserve a good night's rest.
9. I am a work in progress.
10. I am capable of handling whatever tomorrow will bring.


14. Affirmations for worry and anxiety

It's understandable that our thoughts can race when we are anxious. Repeat these affirmations to let go of worry. 

1. My breath reminds me that I am present at this moment.
2. I replace worry with curiosity.
3. I release the need to control the things that are not within my control.
4. My emotions are valid.
5. My thoughts do not define me.
6. I am not responsible for the choices of other people.
7. I am capable of finding solutions.
8. I choose to release my worry and embrace the present moment.
9. Inhale acceptance; exhale doubt.
10.
My breath is my anchor connecting me to the present moment.

15. Positive Affirmations for anxiety and depression

It can be challenging to maintain a positive mindset when you're feeling down. Try one of these positive affirmations for depression to foster more uplifting and hopeful perspectives. 

1. I release the need for approval from my dysfunctional family members.
2. I let go of the need to blame myself for my family's dysfunction- their action does not reflect my value.
3. Small steps are still steps.
4. I am allowed to ask for support when I need it.
5. Asking for help does not make me weak.
6. I am worthy even when things are difficult.
7. I deserve self-compassion and understanding during tough times.
8. I am capable of navigating the challenges within my family environment.
9. I will get through this, one day at a time.
10.
Life is worth living.

Tips for Affirmation Practice: 

1. Use affirmations that are positive and in the present tense.

Use affirmations that are specific, positive, and in the present tense. They should reflect what you want to achieve or feel. For example, “I am capable of breaking the cycle.” is better than “I will not fail.”

Also, pay attention to the negative affirmations or internal messages you tell yourself that may increase a sense of hopelessness or self-doubt. Try changing them into positive affirmations that reinforce the idea that this belief is true in the current moment.

2. Write them down

Writing your affirmation down is a great way to give yourself positive pep talks. When you write down affirmations like, “I am worthy” or “My family dysfunction does not define me,” they feel more believable and can help change how you think about yourself.

Writing also forces you to focus on the present moment, which increases your ability to create distance between your anxious thoughts.

3. Use believable affirmations 

You should use believable affirmations because your mind will more likely accept them as true. When you use affirmations that don’t seem realistic for your situation or are too far-fetched, your mind starts rejecting them and can further increase self-doubt.

A good affirmation will be easier to accept and internalize, helping you create a healthier perspective on yourself and your abilities.

For example, a believable daily affirmations self love would be- I am enough.

4.Ground yourself with affirmations 

When you are anxious, grounding yourself is important as it helps you connect with the present moment and your immediate surroundings. This allows you to engage your senses and focus on the here and now, disrupting the cycle of your anxious thoughts.

Practice grounding affirmations can help provide a sense of stability and control, reducing your anxiety's intensity.

5. Repeat your affirmations regularly.

Practice, practice, practice. The key to affirmations working is regularly repeating your good affirmations for anxiety. Think about this as an exercise for your mind. The more your practice repeating positive statements, the more you believe them. 

Whether you choose to do mirror work, write it out, or set a reminder on your phone, think of ways where you can practice affirmations daily. I believe in you 🙂

Affirmations for Anxiety Phone Case: 

Positive thinking anxiety is a mindset shift for relief. Use affirmations for anxiety case to foster a positive mindset. 

Let's Recap...

Positive affirmations for anxiety are a valuable tool to help you manage your anxiety. As mentioned before, managing your anxiety requires a combination of strategies, and when coupled with affirmations, it can help reframe your unhelpful thoughts and foster a positive mindset. 

Remember that managing anxiety when living in a dysfunctional family is unique for everyone, and finding affirmation that resonates with you can help slow down your thoughts before you spiral. Embrace each day with calmness, using anxiety positive affirmation.

What affirmation for anxiety do you practice to manage anxiety in your life?

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