Positive affirmations are an effective and useful tool for dealing with anxiety and depression. They can really provide a benefit in times of stress and help you cope with the feelings and symptoms that are getting you down.
In this article, we will share a list of affirmations, including 9 of our favorite positive affirmations for anxiety and depression.
We have created 9 beautiful downloadable images with positive affirmations for anxiety and depression. We encourage you to save your favorites and use them for inspiration, motivation, or just a simple reminder that you’re stronger than you think and can cope with whatever challenges life throws your way.
But that’s not all we’re going to talk about today.
We will also dive into one of the big challenges that many people face when dealing with anxiety and depression: motivation.
Continue reading for some tangible ways to help you move past survival mode and increase your motivation even when dealing with anxiety and depression, or click here to jump straight to the affirmations.
The Benefits Of Positive Affirmations For Anxiety And Depression
The power of positive affirmations has been well documented. Studies have shown that repeating positive statements to oneself can lead to a reduction in anxious thoughts and increased levels of self-esteem and feelings of happiness and success. In addition, positive affirmations can help to provide stress relief and reduce anxiety, and can even improve physical health. For example, one study found that people who regularly repeated positive affirmations had lower levels of blood pressure than those who did not. Moreover, the benefits of positive affirmations are not just limited to the individual; they can also help to create a more positive environment for those around us. When we feel good about ourselves, we are more likely to act in ways that are kind and helpful towards others. As such, the benefits of positive affirmations extend far beyond the individual, making them an important tool for creating a more positive world.
How To Increase Your Motivation Even When Anxious or Depressed
Motivation is an elusive concept for many people.
Despite having big dreams or desiring to accomplish a particular goal, taking the steps necessary to reach the end objective can seem impossible. Sometimes just completing the bare minimum feels like all you can do – forget the idea of accomplishing anything greater.
This is especially true if you suffer from anxiety or depression.
These mental health conditions can really zap your energy and happiness and make it hard to find the motivation to go about your daily life. You may find yourself unable to accomplish even the basics of day to day living, let alone going above and beyond.
If you have been diagnosed with anxiety disorders or depression, or feel that you may be dealing with these issues, the most important aspect of overcoming their toxic effects is to seek help.
Therapy, cognitive behavioral therapy, and medication have shown to be effective in treating anxiety and depression, but even these powerful components may not be enough to move you toward your goals on their own.
However, there are some great strategies you can use to increase your motivation and find inner peace even when anxious or depressed. Today we will share some of these strategies with the hope that you will find something that works for you.
Do It For Someone Else
While personal goals generally need to come from within in order to be meaningful, anxiety and depression can make generating any kind of internal feeling difficult beyond despair.
Intrinsic motivation, or the kind that comes from inside you, simply may not be something you can muster right now.
One way to “trick” yourself into becoming motivated is to think of ways your goal may benefit others.
For example, if you’re having trouble just getting out of bed, it may help to think of those who depend on you for their care. Whether it’s a child or even a pet, the desire to complete the basic necessities for those you love may be enough motivation for now.
This approach can be applied other aspects of your life also. While it shouldn’t be a long-term solution, it can sometimes be enough to get you moving and lead to fueling further motivation.
Outsource Dreaded Tasks
Deferring your most-dreaded tasks onto someone else may be especially effective for those dealing with anxiety.
Many anxiety sufferers fear talking on the phone, for example. If possible, request that a significant other or friend make important phone calls on your behalf.
You don’t have to put yourself through unnecessary stress in every situation. Some things can be outsourced in order to make everything else more manageable.
If finances allow, you can pay a professional to bear certain loads for you. Otherwise, some creativity may be in order. The relief you’ll experience is worth the initial expenditure of energy required to generate creative outsourcing solutions.
Do The Fun Stuff First
Many life coaches or other experts will recommend that you tackle the tough or boring items on your list first in order to get them out of the way. The theory is that you’ll feel more accomplished, and finishing the rest of your project or goal will be easier.
When you have depression or anxiety, this approach may not be effective or realistic. Depending on the severity of your condition, simply making any forward movement on a task is asking a lot of you. Therefore, turn the advice upside down and start with the easiest part first.
Another way to look at things is to do the absolute bare minimum or smallest part first. Once you’ve summoned the motivation to just get started in some way, continuing on will be a more likely prospect.
Be Gentle With Yourself
If you were helping a friend in your situation, you’d likely have all the compassion in the world for them. You’d probably offer words of encouragement and positive thoughts for the small achievements your pal made and be there to take up some slack when they’re feeling unable to do so themselves.
In order to foster motivation, you absolutely must show yourself this same level of compassion. Positive thinking and positive self-talk can be a powerful tool for overcoming anxiety and depression.
Reward or praise yourself for every small accomplishment. This can be taking a break to watch your favorite show or purchasing a simple indulgence like a bottle of perfume. Even praising yourself with positive statements about your efforts can be effective.
Along that same vein, be sure not to chastise yourself for perceived faults. Instead, focus on what you were able to get done or remind yourself that you are currently facing some tough obstacles and you’re doing your best.
Negative self-talk is self-sabotage and kills motivation.
Create A Support System
There’s no shame in admitting that you need help to overcome depression or anxiety. In fact, it may be one of the bravest things you can do.
Reach out to friends and family members who will be supportive of your efforts. If you don’t feel comfortable confiding in those closest to you, consider joining one of the many support groups out there as this can be a great way to get help if you don’t feel like you can talk to your friends or family.
There are also online communities that can provide some measure of support and understanding. Just knowing that others are in similar situations can be a tremendous source of motivation and comfort and help you get through the bad days.
Set Realistic Goals
When you’re feeling depressed or anxious, it may be difficult to imagine that things could ever get better. When this is your mindset, it’s much harder to find the motivation you need to make positive changes.
Part of the problem is that your goals may be too lofty. In order to create motivation, set realistic goals that you can reasonably achieve. We talk more about setting realistic goals and working to achieve them in our post How To Achieve Your Goals In 5 Proven Steps.
As you accomplish these goals, your self-confidence will increase and you’ll be able to set your sights a bit higher next time.
Take Baby Steps
Trying to do too much at once is a surefire motivation killer. When you have depression or anxiety, it’s important to focus on small changes that you can make on a daily basis. By taking the first step towards achieving your goal, you’ll create momentum that will make it easier to keep going.
Depending on what your goal is, this may be something as simple as taking a five-minute walk each day or preparing one healthy meal. These small changes might seem like little things, but they will add up over time and help you achieve your larger goal.
Rome wasn’t built in a day, and your new life isn’t going to happen overnight either. But by taking small steps and being patient with yourself, you can get there eventually.
Final Thoughts On Motivation
Incorporating these steps into your daily routine can significantly increase your motivation and productivity, despite anxiety and depression.
Your mental health issues may be a challenge, but they don’t need to be the end of your dreams. By incorporating more positive phrases into your day you can get yourself into a more positive mindset and set yourself up for more good days.
Next time you’re feeling stuck and want to give into the negative thoughts, give these strategies a try and find which ones work for you.
9 Positive Affirmations For Anxiety And Depression
- With every breath, I release the anxiety inside of me and become more and more calm.
- I believe in my ability to get through the tough times. Whatever I manage to do today will be enough.
- I am cool, calm, and collected.
- I accept myself for who I am.
- I trust that everything will be ok.
- I control my thoughts; they do not control me.
- There are no mistakes, only lessons learned. I did the best I could.
- Today, I choose happiness.
- What I am experiencing is only temporary.