If you’ve ever felt held back by anxiety, anger, or self-doubt, or you’ve been haunted by past trauma you can’t seem to shake, you’re not alone. The brain holds onto these memories and thought patterns, which makes it challenging to move forward.
Emotional issues are tightly linked to brain function, according to over 250,000 brain scans at Amen Clinics. SPECT scans reveal abnormal activity in various brain regions—such as the basal ganglia and limbic system—in people who struggle with anxiety disorders, anger issues, post-traumatic stress disorder (PTSD), and other mental health conditions.
Positive affirmations offer a practical way to ease the hold of negative thoughts, calm anxiety, and strengthen mental resilience. And scientific research shows that they can help rewire the brain in beneficial ways.
Daily affirmations can be a powerful way to heal and build emotional and mental health when you’re feeling bad. In this blog, you’ll discover 45 affirmations you can say to enhance your brain and help you cope with 10 of the most common negative emotions.
HOW POSITIVE AFFIRMATIONS HELP OVERCOME NEGATIVE EMOTIONS
1. When You’re Feeling Anxious
Anxiety often presents itself when past fears or trauma resurfaces. Oftentimes, it’s triggered by familiar sights, sounds, or social interactions. There are simple anxiety-soothing techniques to help you calm your mind. Pair these with daily positive affirmations to help calm anxiety and enhance your sense of safety.
Positive Affirmations:
- I am safe.
- I am secure.
- I am calm.
- I am protected.
- I focus on my breathing and centering myself.
2. When You’re Feeling Angry
Old wounds or disappointments can be triggered by previous shame, guilt, bullying, abuse, or resentment. Anger can be constructive; however, in excess and unchecked, it is incredibly destructive.
Learning healthy ways to release your anger helps build resilience and strengthen cognitive well-being throughout your life.
Positive Affirmations:
- I express my anger in ways others can hear.
- I accept responsibility if my anger has hurt someone.
- I direct my anger appropriately.
- I do not use anger to intimidate.
- I express anger in words, not actions, unless in protection.
3. When You Feel Invisible
If you tend to feel unnoticed or unimportant, you may feel the weight of abandonment. When you’ve experienced a lack of parental presence or emotional support, this can impact your self-worth and purpose to deepen your sense of self.
Positive Affirmations:
- I am loved.
- I am unique.
- I am significant.
- I am seen by the people who see me (name them out loud).
- I am making a difference in the lives of my loved ones.
4. When Past Trauma Is Haunting You
Lingering memories of past trauma—whether from an accident, relationship, or significant life event—often make you feel vulnerable. Recite positive affirmations to help ease painful memories and encourage mental wellness.
Positive Affirmations:
- I am safe within this moment.
- I have everything I need at this moment.
- I release trauma, turmoil, and grief.
- Asking for help is a sign of strength.
5. When You Feel Inferior
“Comparison is the thief of joy.” A truer statement has never been said about what you can stop doing right now to feel happier. When you find yourself comparing your achievements or appearance with others, it’s easy to feel inferior.
It’s a common struggle, but positive affirmations can help redirect your focus to accept and love who you are right now.
Positive Affirmations:
- I will refrain from comparing myself to others.
- I am a strong, independent person.
- I will be my best, not someone else’s best.
- I work hard.
6. When you Feel Shame
Studies show that shame and regret can be some of the most powerful forces when it comes to your emotional health. While excessive shame can be harmful to your mental health, a moderate amount may motivate you toward more positive behavioral change.
Letting go of negative self-talk is possible with the intentional practice of self-compassionate affirmations.
Positive Affirmations:
- Each day I feel more at peace with my past mistakes.
- I work to learn the lessons of my past.
- I can and will let go of any shame that haunts me.
- That was then; this is now.
7. When You Feel Overly Responsible
Feeling overly responsible for other people’s happiness can lead to imbalanced relationships, emotional exhaustion, resentment, and long‐term stress.
Giving yourself as much compassion as you give others is essential in living a happier and more purposeful life. You can start by establishing boundaries and reminding yourself that you’re not alone in caring for others.
Positive Affirmations:
- Loving others as myself means taking care of myself so I can love others.
- I help others as long as it helps them become independent.
- It’s better to give than to receive—if it doesn’t create dependency.
- I share the load, so I don’t become overburdened.
- I do what I can and trust others to God’s care.
8. When You’re Feeling Overwhelmed
Thoughts of aging, mortality, and the fleeting nature of life can feel overwhelming at times. This has been especially prevalent in the past decade. A 2024 study in Frontiers in Psychology shows that things like global political discourse, natural disasters, and a pandemic on top of personal life events can compound certain anxieties.
Positive affirmations encourage living fully and without fear by learning to cope by grounding yourself in the present moment.
Positive Affirmations:
- I will live a life that matters.
- I live fully and fearlessly.
- I am present in all I do.
- If something is meaningful, I pursue it; if not, I let it go.
9. When You’re Grieving
Loss can leave a lasting impact, but healing is possible. Grief is often the last act of love you can express in the wake of losing of a loved one. Findings in a 2024 study suggest that affirmations can help you grieve and offer hope through the healing process.
It’s not about moving on from your loved one—it’s about having the courage to move forward with their memory.
Positive Affirmations:
- I feel my feelings and cry when needed.
- I choose to heal and move forward.
- I hold on to love and let go of grief.
- Seeking help is a sign of strength.
- Even though I’ll never be the same, it’s OK to be someone new.
10. When You’re Feeling Hopeless
If you’re feeling hopeless, please know that you don’t have to feel alone. Some situations can feel impossible to change which, over time, can lead to a mindset of learned helplessness.
Start saying these phrases to help reframe your thoughts and renew hope for a better future that you control.
Positive Affirmations:
- I am worth it.
- I can ask for help when I need it.
- I have hope for the future.
- Today is going to be a great day.
THE POWER OF AFFIRMATIONS
By practicing these affirmations, you’re empowering yourself with simple yet powerful tools. When repeated regularly, it can help shift your brain chemistry and boost your mood to break patterns of negativity and embrace positive thinking.
