Using Positive Affirmations to Ease Social Anxiety Disorder Symptoms

36 Affirmations For Anxiety & Social Anxiety

Using Positive Affirmations to Ease Social Anxiety Disorder Symptoms

I am happy. I am peaceful. I am loved.

These are some examples of affirmations.

Try closing your eyes and repeating them for a couple of minutes.

How do they make you feel?

Perhaps you feel a sense of calm and peacefulness or well-being.

Maybe you feel light-hearted and optimistic.

For those who suffer from anxiety and social anxiety, affirmations such as those can be powerful tools to help them overcome feelings of fear, shame, low self-esteem and other negative feelings associated with anxiety.

Stress and anxiety are a part of life, hard-wired into our sympathetic nervous system’s fight or flight stress response.

Fight or flight is a millennia’s old chemical response to sensing dangers in our environment that would trigger the release of adrenaline, cortisol and norepinephrine in the body, preparing it to either fight an enemy (a wild animal or other human) or flee for survival.

These chemicals give us a sense of heightened alertness, reaction time and speed and make our hearts pump faster in order to send oxygen to the limbs so that we can run faster or fight more effectively.

Although our environments have evolved and our level of safety from wild animals, and, relatively speaking, from each other has improved, the stress response has remained and is triggered in situations that threaten things our safety, solvency or self-esteem.

For example, being in a car accident, losing a job or risking embarrassment by having to give a performance or speech in public.

Additionally, there are those who face social anxiety, which is a specific category of anxiety triggered by social situations such as going to a party, going on a date, talking to strangers, public speaking, making eye contact, going to work or school, initiating conversations, using public restrooms or entering rooms with people in them.

Those with social anxiety may feel afraid of being judged or humiliated and fear being the center of attention.

The physical effects include increased heart rate, tense muscles, dizziness, upset stomach or diarrhea and shortness of breath.

All of us experience anxiety in some measures and forms, however, those who experience it often and to an extreme degree know how debilitating it can be.

The chemicals adrenaline, cortisol and norepinephrine, also known as stress hormones, that are released during moments of anxiety are meant for short-term survival use.

When released consistently over long periods of time, they can be detrimental to our health and suppress the release of chemicals dopamine, serotonin, melatonin and others responsible for feelings of happiness, well-being, satiety and healthy sleep patterns.

The healthy balance of these chemicals is important for maintaining optimal emotional and physical states.

When the body’s system is oversaturated with stress hormones, its immune defenses can suffer, making it vulnerable to physical illness and emotional imbalance. 

Affirmations to Control Anxiety

So, what can you do to control your anxiety and regain balance?

Affirmations have been proven to be a powerful tool in controlling anxiety levels.

Considered the pioneer of positive self-talk through affirmations, Louise Hay who published the internationally bestselling book You Can Heal Your Life in 1984, used affirmations to heal herself from emotional trauma and physical illness.

Hay, a domestic abuse survivor, was diagnosed with irreversible cervical cancer in 1970 and began researching non-traditional alternatives.

Hay was successful in reversing her cancer and died in 2017 at the age of 90.

Though Hay’s work was revolutionary at the time, today, scientific studies are being regularly conducted proving that affirmations do indeed have positive effects on the body and brain by reducing stress and anxiety.

What are Affirmations and How Can I Use Them?

Affirmations are positive self-talk statements that, according to MRI scans, increase the neural pathways in the ventromedial prefrontal cortex, the area of the brain that’s responsible for values of morality and self-valuation.

Practically speaking, affirmations are a tool that you can use to re-channel negative thought and belief patterns and replace them with positive ones.

They are usually positive statements that bring up a quality you wish to cultivate rather than negate a quality you wish to eliminate.

For example, instead of saying “I don’t feel scared” say “I feel powerful”.

Though there is no set number of times you should repeat an affirmation, making it at least a daily practice can increase its benefits.

Here are some examples of affirmation practices you can cultivate to help with your anxiety:

  • Repeating an affirmation or list of affirmations every morning for 15 minutes before starting your day
  • Repeating an affirmation or list of affirmations every night for 15 minutes before going to bed
  • Writing down your affirmations every morning and evening
  • Repeating affirmations on an as-needed basis, for example, before a presentation or a date or any other situation that makes you feel anxiety
  • Saying your affirmations out loud
  • Repeating your affirmations silently
  • Recording yourself repeating your affirmations and playing it for yourself in a moment when you feel you need extra support

Your affirmations and affirmation practice are yours and yours alone.

You can experiment with any and all of the above suggestions or cultivate your own unique affirmation practice that works best for you.

Benefits of Affirmations

Popular public figures such as Oprah, Deepak Chopra, Denzel Washington and Jennifer Lopez champion the positive effects affirmations have had for them in overcoming the pressures of their industries and the challenges they experienced on their way to success.

Some of the ways that affirmations can be beneficial are:

  • Increase awareness of your thought patterns so you can identify negative ones and work to replace them with more positive ones.
  • Enhance your feelings of confidence, security, self-esteem, gratitude, empowerment and well-being.
  • Increase concentration, allowing you to complete important tasks with greater degrees of success.
  • Help you keep calm in the face of stressful situations, increasing your confidence that you will be able to overcome them now and in the future.
  • Create a tendency to reach for a positive thought rather than a negative one when in  anxiety-triggering situations.
  • Support you in maintaining a positive outlook.
  • Help you visualize the person you want to become.
  • Enhance positive relationships with others.
  • Increase your sense of comfort in your surroundings.

Affirmations for Anxiety

So, now that you understand why overcoming your anxiety is important and how affirmations can help, here are some of the best affirmations for anxiety.

You can repeat them as daily or morning affirmations for anxiety and also use one or more of them the next time you feel yourself becoming anxious:

  1. I am strong
  2. I am lovable
  3. I am capable
  4. I am brave
  5. I am calm
  6. I am safe
  7. I am confident
  8. I am intelligent
  9. I am talented
  10. I am accomplished
  11. I am empowered
  12. I am prepared for this
  13. I can get through this situation
  14. I will be fine
  15. Everything is going to be okay
  16. This moment is only temporary
  17. I will feel better soon
  18. I choose to be calm
  19. I have the power to change this feeling
  20. I have the power to overcome my fears
  21. I am safe in this present moment
  22. There is nothing to fear
  23. I accept myself
  24. I love myself
  25. I deserve peace
  26. I deserve happiness
  27. I deserve success
  28. I can do anything I set my mind to
  29. I can have the life I want
  30. I am in control of my emotions
  31. I am in control of my life
  32. I have the support I need
  33. I am nurtured and deeply loved
  34. My life is my own
  35. Nothing can hurt me
  36. I am free from fear

While any of these affirmations are positive statements, not all of them will have the same effect in relieving your feelings of anxiety or social anxiety.

Affirmations are most powerful if they resonate with you and your sense of values.

If you choose an affirmation that doesn’t hold meaning for you, then it will be less effective.

Think about what kind of negative feelings you experience when feel anxious and then create an affirmation that specifically targets that feeling.

For example, if you’re feeling social anxiety when walking into a party and your negative feeling is “Nobody will me” try a positive affirmation such as “I am lovable” or “I have friends who love me”. 

Conclusion

While some levels of stress and anxiety are normal, high levels of anxiety and social anxiety can negatively affect your physical health and emotional well-being.

Affirmations have been proven to counter these negative effects and create neural pathways that reinforce positive thoughts and beliefs, promoting overall health and happiness which can improve your quality of life. 

As you cultivate your affirmation practice, choose affirmations that resonate with your core beliefs and values to most effectively alleviate feelings of anxiety and social anxiety.

You may also be interested in:

1. Positive Affirmations for Men [50 Affirmations Men Should Practice Every Day]

2. Affirmations for Anxiety [36 Positive Affirmations For Anxiety & Social Anxiety]

3. Tapping Scripts For Weight Loss and Anxiety

Источник: https://thriveglobal.com/stories/36-affirmations-for-anxiety-social-anxiety/

Best Affirmations for Social Anxiety that Actually Work

Using Positive Affirmations to Ease Social Anxiety Disorder Symptoms

Before we dive in to the list of affirmations for social anxiety, let’s discuss what is anxiety?

Anxiety is one of the most common mental health issues that affecting the global population. Age, sex, and race doesn’t matter, we all experience anxiety. In its simplest terms, anxiety is the way your body responds to fear and worry. However, most anxiety cases aren’t as simple. There are plenty of factors that contribute to making anxiety worse.  

In a 2020 survey about anxiety, around 62% of the respondents reported that they were experiencing some kind of anxiety.  The World Health Organization (WHO) estimates that 265 million adults suffer from anxiety around the world. There are different types of anxiety disorders, here is a quick look at them. 

  • Panic Disorder 
  • Phobia 
  • Obsessive-Compulsive Disorder 
  • Illness Anxiety Disorder 
  • Post-Traumatic Stress Disorder (PTSD) 
  • Social Anxiety Disorder 
  • Separation Anxiety Disorder 

What is Social Anxiety? 

As stated above, there are various anxiety disorders that can cause stress, worry, and anxiety. The main one we’re going to look at today is social anxiety. Social anxiety is one of the most common types of anxiety that people suffer from. That feeling you get when you’re feeling uncomfortable or nervous during a social situation are symptoms of social anxiety. 

Public speaking can be an uncomfortable situation for many people but most of them can get through it fine. People who suffer from a social anxiety disorder, though, can’t handle the stress from these situations.

It is very hard to live with, you might avoid most, if not all, social contact. Things that people consider as “normal” such as making eye contact or engaging in the small talk may make you very uncomfortable.

 

When Does Social Anxiety Happen? 

People that suffer from social anxiety disorder experience it in various ways. However, here are some of the most common situations that may be hard to handle: 

  • Public Speaking 
  • Talking to strangers 
  • Dating 
  • Making eye contact with people 
  • Going to large gatherings such as parties 
  • Using public restrooms alone 
  • Entering a room full of people 
  • Attending school 
  • Going to work 
  • Initiating conversations 

Some of these situations may be easy for you but others are not. For example, going to a party may not be that bad but public speaking in front of strangers can be a nightmare.

Every socially anxious person has different reasons for their anxiety. However, the overall reason is fear. They fear that they might be judged or are embarrassing themselves. Intrusive thoughts start clouding an anxious person’s mind.

They start doubting themselves and their abilities. 

Social anxiety can negatively affect your relationships and career. Dating can be a very hard and uncomfortable endeavor if you’re afraid of connecting with strangers. Your career may become stagnant    

What Does Social Anxiety Feel ? 

 Different people will feel different experiences of social anxiety. If you suffer from social anxiety and find yourself in a stressful situation, these physical symptoms may appear.  

  • Muscle tension 
  • Diarrhea or other stomach problems 
  • Hyperventilating and unable to catch your breath 
  • Lightheadedness or dizziness 
  • “Out-of-body” experience 
  • Having difficulty falling asleep 
  • Constant restlessness 

It is important to know that your social anxiety symptoms may be different from someone else. You might experience these symptoms and start to get very anxious before an important event.

Some people even start worrying and having anxiety attacks weeks before the event. After this said event, you might spend days, even weeks, worrying about how you acted and the reactions of the people in the event.

This is textbook social anxiety.   

Now that we’ve discussed what anxiety and social anxiety are, let’s look at one method of treating them, affirmations. Read on to find out more! 

What are Affirmations? 

Affirmations are simply positive statements that can help you overcome negative thoughts. It can also ease your social anxiety by increasing your self-confidence.

It can be used to improve your self-esteem and in turn, make you less anxious during social situations. Affirmations are used to harness positive thinking. You repeat these affirmations often and believe in them.

This way, you’ll be reminded daily that you can make positive changes in your life.  

You can think of affirmations as an exercise for our mind. By repeating them over and over again, you can reprogram your thinking pattern into a more positive one. Over time, you’ll act and think differently.  

There has been plenty of research put into affirmation.

One study found that a short affirmation session before a high-stress situation, such as an exam or important meeting can help calm the nerves and improve your confidence.

Affirmations have been used to successfully treat people who suffer from depression, low self-esteem, and other mental health conditions. It is a great method to break away from intrusive negative thoughts.  

You have the ability and freedom to choose a different thought, so why not choose a thought that makes you feel good about yourself? 

How Do I Use Affirmations? 

Affirmations can be used in any area or situation where you want to see a positive change in your life. Affirmations can be a huge help when you want to: 

  • Complete huge projects you’ve started 
  • Overcome bad habits that are hard to get rid of 
  • Improve your overall self-esteem 
  • Control your urges or negative feelings impatience, anger, and frustration.  
  • Improve your productivity at work 
  • Give yourself a confidence boost before important meetings or public speaking 

You can increase the effectiveness of affirmations for social anxiety by using them alongside other goal-setting and positive thinking methods. One of the best techniques to use with affirmations is visualization. Instead of only picturing the change you want in your head, you can also say it aloud or write it down daily using a positive affirmation. 

When using affirmations, it should always be in the present tense. An example is “I am confident in new situations.” The affirmations should always be very positive, without any negative words or connotations attached.

Instead of, “I must stop breathing fast”, it should be “I can breathe slowly”. If you’re suffering from negative self-talk, you can turn them into their positive versions. First, write down and take note of the intrusive thoughts that are bothering you.

Then, you use a positive affirmation that is the opposite of these negative thoughts. 

Be sure that your affirmations are also realistic and achievable. Be realistic with your situation, if you’re unhappy with your income, you shouldn’t affirm yourself that you’ll receive double pay soon. This affirmation isn’t feasible 99% of the time.  

Finally, for affirmations to have a bigger impact and effectivity, you need to say them with emotion and intent. You need to really want this positive change to happen in your life. Every affirmation that you choose to repeat every day should mean a lot to you personally. If you say the affirmation just because you have to, it won’t have the same effect.       

Why are Affirmations Important when Dealing with Social Anxiety? 

Positive affirmations are very important when trying to fight social anxiety because they help boost your confidence. However, it isn’t an instant effect. Affirmations need to be said every day to imprint them on your mind. Gradually, you’ll be able to boost your confidence and change your way of thinking by speaking these positive affirmations.  

It is also very important to treat social anxiety as it can be a gateway to severe depression. This can lead to very dangerous situations such as suicidal thoughts. If you find yourself in this situation, you should add positive affirmations to your daily routine alongside other treatments for your social anxiety. 

38 Affirmations for Social Anxiety 

Say these affirmations whenever you get the chance to. You can say the before bed after you wake up, and whenever a stressful situation is coming up. 

2. It’s easy for me to meet strangers. 

3. I am relaxed in gatherings. 

4. People think I’m a confident person. 

5. I can make eye contact with people easily. 

6. I am a carefree and fun person. 

7. I am comfortable around people. 

8. I love spending time with people. 

9. The people I spend my time with me as a person. 

10. Other people me. 

11. I am happy with who I am. 

12. I being around people in general. 

13. I am comfortable in a crowd. 

14. I look forward to meeting new strangers. 

15. I am pretty relaxed when meeting new people. 

16, I am confident in my public speaking skills. 

17. I am a very friendly person. 

18. Conversation with other people is fun for me. 

19. I am brave. 

20. I am a worthwhile person. 

21. I feel I am in control in social situations.  

22. Talking to other people is easy for me. 

23. I am intelligent. 

24. I stay calm in new situations. 

25. I can stay calm around other people.  

26. I can do things better than average.  

27. I am a better person than I was yesterday. 

28. I take pride in my actions. 

29. I am capable of making the right decisions. 

30. I am successful in the things I do. 

31. The work I do will be recognized and appreciated by my boss and colleagues. 

32. I take deep breaths. 

33. I am a competent person. 

34. I can relax during meals with other people. 

35. I feel confident when eating with others.  

36. I have a lot of positive traits. 

37. I am relaxed when I use public bathrooms.  

38. I can breathe slowly. 

Conclusion 

Now you know some of the affirmations you can tell yourself every day to boost your self-esteem and confidence. Make sure that you pick an affirmation that truly matters and means something to you. If you want to learn more about how you can become more confident and fight your social anxiety, check out our list of the best books on confidence.  

If you or a loved one is suffering from social anxiety, we highly recommend reading these books. They will help you regain your confidence and start making meaningful connections with other people. Go out there and reclaim your social life and career. 

Источник: https://theartofmastery.com/affirmation-for-social-anxiety/

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