Mental Health

Things to Say to Yourself While Experiencing Anxiety

Do you struggle with overwhelming, anxious, or negative thoughts?

A lot of us do. But a lot of us don’t know that we have the power to change or ease those thoughts.

“Your inner voice sometimes lies to you, and those lies can provoke powerful anxiety, anger, depression, panic and pain. Fortunately, since you know that thoughts create feelings and behaviors, you can retake control over your wandering mind with coping statements that bring truth and positive thinking back to the forefront.”[1]

I know what you’re thinking. Yeah right, it won’t work.

It doesn’t magically stop overwhelming thoughts but they do help you start to think realistically. It can also help gain control of your own thinking by replacing the negative thoughts with coping statements/affirmations.

So below are 16 things I tell myself when I’m feeling anxious:

  1. I can do this.
  2. Take a deep breath.
  3. It will pass.
  4. I’ve done this before. I can do it again.
  5. Just relax. It’s going to be okay.
  6. Today is just a bad day. Tomorrow might be better.
  7. I am strong and brave enough to fight through this.
  8. I should just try my best. That’s all I can do.
  9. I don’t have to be strong all the time.
  10. I’m not alone.
  11. I’m going to be okay.
  12. Am I safe? I’m safe.
  13. My thoughts don’t control me; I do.
  14. I’m okay.
  15. It’s ok to feel the way I’m feeling.
  16. What do I need right now?

But it can be hard to remember these during panic or anxiety attacks. So to get the best use of coping statements/affirmations, write them down or make a booklet of them to help you remember them.

These are also things you can say to your friends of they’re feeling anxious or overwhelmed (changing “I” to “you”). I find it really helpful when my friends say things like this to me. It’s encouraging and makes me feel like I’m not alone.


[1] Lee, J. (2013). Using Coping Cards and Coping Statements to Improve Mental Health. Choose Help. Retrieved from

Jessica Victoria
<p>Jessica Victoria, 24, is a writer and advocate for mental health, disability and LGBTQ+. She uses her personal experiences and knowledge to help and educate others.</p>

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