Affirmations have the power to transform our thoughts, help us release fear, and bring us back to the present moment. These simple yet powerful positive statements can rewire our minds, allowing us to face even the toughest challenges with confidence and inner peace.
In this article, we’ll explore the top 10 affirmations for overcoming fear, delve into the science behind how affirmations work, and provide tips for integrating them with other practices. Whether you’re looking to ease anxiety symptoms or release long-held fears, these affirmations can support your journey to self-empowerment and personal growth.
What are affirmations?
According to Dr. Janette Freeman, an Insight Timer meditation teacher, affirmations are “consciously directed thoughts toward a positive outcome.” She emphasizes that affirmations are always spoken in the present tense as if the desired result has already happened, such as “I am at peace. I let go of fear and trust everything is working out.” These positive statements are designed to shift your mindset and reinforce positive beliefs.
The power of affirmations lies in their ability to rewire the brain through a process known as neuroplasticity. When you repeat affirmations consistently, you create new neural pathways that strengthen your belief in the statements you are affirming. This not only helps in overcoming fear but also enhances your overall emotional health.
Top 10 affirmations for overcoming fear
1. “I am safe and secure in this moment.”
This affirmation helps ground you in the present moment, reminding you that life happens here and now. Fear often stems from worrying about the future or dwelling on the past. By repeating this positive affirmation, you can shift your focus and anchor yourself in the moment, helping to alleviate anxious thoughts.
When asked about facing fear and anxiety with affirmations, Dr. Janette Freeman emphasized:
“Anxiety can be calmed by repeating affirmations that talk about how the present moment is just fine and you are safe and secure right now.”
Learn more about calming and healing the fear brain (also called the “amygdala”) in this blog post by Dr. Kate Truitt.
2. “I release fear and embrace courage.”
Acknowledging fear is the first step toward overcoming it. Repeating this affirmation can help you let go of fearful thoughts and become more courageous. This can be particularly helpful for facing challenges head-on.
Start to release fear with Dr. Janette Freeman’s Affirmative Prayer meditation. In this practice, you’ll deepen into the breath to help you let go of anxious or fear-based thoughts.
3. “My mind is calm, and my heart is at peace.”
When fear takes over, the effects are both mental and physiological. Our minds start to race, and our hearts beat faster — even though there’s usually no physical threat. This affirmation is a gentle reminder to slow down your nervous system. When faced with anxiety symptoms or overwhelming fear, repeating this phrase can help you find a greater sense of inner peace.
4. “I trust myself to handle whatever comes my way.”
Self-affirmations like this one reinforce your self-worth and build confidence in your abilities. When you trust yourself, managing anxiety and reducing fear becomes much easier.
Hilary Lafone, an Insight Timer meditation teacher, shares how affirmations that build confidence and trust in oneself played a crucial role in overcoming her own fears:
“By repeatedly telling myself, ‘I am confident and capable of speaking in front of others,’ I gradually built up the courage to present in front of large audiences.”
For Hilary, this positive outlook helped reduced her anxiety while building up her self-esteem.
5. “I inhale peace and exhale worry.”
This affirmation pairs beautifully with deep breathing exercises. As you inhale peace and exhale worry, you’re not just saying the words — you’re physically releasing the tension and replacing it with calmness.
Feel more peaceful, centered, and relaxed with this I Am Peaceful meditation by Dr. Janette Freeman.
6. “I choose to focus on the positive.”
It can be tempting to give into fear when we’re inundated with negative news constantly. Fear often amplifies negative thoughts and worst-case scenarios — so, it’s not surprising that cultivating a positive state of mind takes effort. By consciously choosing to focus on positive thoughts, we can shift our thought patterns and mindset over time.
7. “I am in control of my thoughts and emotions.”
This affirmation empowers you to take charge of your mental and emotional state. It’s a reminder that we all have the ability to manage our emotions and replace negative thoughts with positive ones. Ultimately, this can lead to a more balanced and peaceful life.
Practice emotional management with Hilary’s Weekly Affirmations for Anxiety Relief.
8. “I am stronger than my fears.”
Reinforcing your inner strength is another great way to overcome fear. This affirmation reminds you that fear is not stronger than you — it’s something you can overcome with persistence and self-belief.
9. “I embrace change and welcome new opportunities.”
The idea of change can be fear-inducing for many. This affirmation encourages you to view change as a positive force that brings growth and new opportunities, helping you manage anxiety and face the future with optimism.
10. “I am worthy of love, success, and happiness.”
Sometimes, fear can be our way of self-sabotaging when we have low self-worth. The idea of something great happening can actually scare us subconsciously — and this can keep us from manifesting our dreams into reality. One way to affirm your self-worth is by rewiring your mind to believe that you deserve all the best things in life.
How to use positive affirmations effectively
Repeat affirmations daily
Consistency is key when it comes to affirmations. Make it a habit to repeat affirmations every day. This consistent practice helps reinforce positive thought patterns and gradually diminishes the power of fear in your life.
Hilary Lafone advises:
“Recite your affirmations daily, preferably in the morning and before bed. The key is to truly believe in the affirmations you are saying. This may take time, but persistence is essential.”
Pair affirmations with deep breathing
Breathing exercises have been proven to help with anxiety. Make your affirmations even more impactful by pairing them with breathwork. Here are a few exercises to try with your affirmation practice:
- Alternate nostril breathing: This breathing exercise involves closing your right nostril, inhaling deeply through the left, and exhaling through the right. Alternate nostrils for each round of breathing.
- Box breathing: To perform box breathing, inhale through your nose for a count of four, hold your breath for a count of four, and exhale through your mouth for the same count.
- 4-7-8 breathing: Inhale through your nose for a count of four, hold for seven, and exhale through your mouth for a count of eight. Repeat at least 3-4 times.
Write your affirmations down
Writing your affirmations down can work as a powerful reminder. In fact, just the act of writing affirmations can make them feel more real. Dr. Janette Freeman suggests that in the beginning, it can be helpful to use sticky notes with affirmations, journal them, or set reminders on your phone. She shares:
“Repetition is necessary, so finding ways to incorporate a new habit is mandatory to starting new habits.”
If you’re using sticky notes, be sure to place them where you’ll see them frequently, like on your mirror, fridge, or work desk.
Use affirmations in challenging situations
Affirmations can ease moments of fear or anxiety as they’re happening. The next time you’re feeling anxious about a big meeting or a major life change, try repeating your affirmations. This practice can help you regain control over your emotions quickly, so you can face your fear with greater confidence.
The science behind affirmations for anxiety relief
Affirmations aren’t just feel-good phrases — there’s science behind their effectiveness. Here’s how they work:
- Rewiring the brain: Positive affirmations can help rewire the brain by creating new neural pathways. Research confirms that consistent training, such as repeating affirmations, can lead to neuroplasticity (physical changes in the brain’s grey matter).
- Reducing stress: Affirmations can help manage stress, particularly in high-stakes situations. A 2013 study found that self-affirmation can improve problem-solving abilities under stress.
- Boosting self-esteem: Repeating affirmations strengthens your belief in yourself and your abilities, leading to increased self-worth and confidence.
- Improving emotional health: By shifting your mindset from fear to positivity, affirmations contribute to better emotional health, helping you self-regulate during challenging times.
Hilary Lafone confirms that affirmations work due to neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections:
“When we repeatedly say positive affirmations, we reinforce positive thought patterns, which can help reduce negative emotions and anxiety,”
Combining affirmations with other practices
To enhance the effectiveness of affirmations, consider combining them with other complementary practices. Here are a few techniques you can try:
- Meditation: Use affirmations during meditation sessions to deepen your focus and reinforce positive thoughts. Meditation helps you quiet the mind and integrate affirmations on a subconscious level.
- Visualization: Visualize yourself overcoming fear while repeating your affirmations. This practice can make your affirmations feel more real and attainable, empowering you to face fears with confidence.
- Gratitude journaling: Combine affirmations with gratitude journaling. Write down things you’re grateful for alongside your affirmations to cultivate a positive mindset and reinforce feelings of abundance and contentment.
Hilary Lafone highlights the importance of combining affirmations with meditation or visualization, stating:
“Combining affirmations with meditation or visualization can enhance their effectiveness. Begin your meditation session with a few minutes of deep breathing, then silently repeat your affirmations. This helps to calm the mind and make the affirmations more impactful.”
Ready to pair your affirmation practice with visualization? Check out Hilary’s Visualize Your Success meditation to create the life you want.
The most common challenges when overcoming fear
Starting a new affirmation practice can be challenging, especially when you’re facing deeply ingrained fears. Here are some common obstacles and tips to overcome them:
- Doubt: It’s normal to feel skeptical about affirmations at first. To overcome this, start with affirmations that resonate deeply with you and repeat affirmations regularly to build belief over time.
- Inconsistency: Missing days can disrupt the effectiveness of your practice. Set a daily reminder or tie affirmations to an existing habit, like brushing your teeth, to ensure consistency.
- Negative thoughts: Persistent negative thoughts can make it hard to stay positive. When these thoughts arise, acknowledge them and consciously choose to replace them with your chosen affirmations.
Dr. Janette Freeman points out that everyone forgets in stressful situations because the brain activates the fight or flight response, making it difficult to think clearly. She suggests:
“Another easy way is finding affirmation tracks on Insight Timer to play in the background when you’re doing other things to help reset your brain and learn new habits.”
Create a simple, effective affirmation practice with Insight Timer
Building a consistent positive affirmation practice is easier with the right tools. Insight Timer offers a wealth of resources to support your journey, including 200,000 free guided meditations, that cover a wide range of topics, from success to overcoming fear and building confidence. Get access to top meditation teachers around the world who can further support your practice with courses, group discussions, and much more.
When asked why they love Insight Timer, Hilary Lafone and Dr. Janette Freeman both praised the variety of content and resources. Hilary says:
“What I love most about the Insight Timer meditation app is its vast library of guided meditations, courses, and community features. It offers a variety of content for different needs, including stress relief, sleep, and personal growth.”
Dr. Janette Freeman states, “I love the myriad of choices on Insight Timer for whatever need you might have.” She recommends her favorite affirmation meditations, including ‘Peace Of Mind Affirmations’ and ‘Affirmative Prayer – Soothing Anxiety Affirmations.’”
Conclusion: Embracing the journey to a fear-free life
Embracing affirmations for overcoming fear is a powerful step toward living a more fearless and fulfilling life. By incorporating these positive statements into your daily routine, you can gradually shift your mindset, reduce anxiety, and find joy in the present moment. Remember, the journey to a fear-free life is a personal one, but with the right tools and consistent practice, you can experience a greater sense of inner peace and self-empowerment.
Affirmations for overcoming fear FAQs
How can I train my mind to overcome fear?
Training your mind to overcome fear starts with recognizing and challenging negative thought patterns. Positive affirmations are a powerful tool for this. By consistently repeating affirmations, you can rewire your brain to focus on positivity and confidence rather than fear.
Can affirmations help with fear?
Yes, affirmations can help with fear by shifting your focus from negative, fear-based thoughts to positive, empowering ones. When used regularly, affirmations can reduce the intensity of fear, help you manage anxiety symptoms, and increase your resilience.
How often should I repeat affirmations for overcoming fear?
For the best results, repeat affirmations at least once daily. Some people find it helpful to recite them in the morning to set a positive tone for the day, while others prefer to use them during stressful moments or before bed. The key is consistent practice, so find a routine that works for you and stick with it.
What are the best times to use affirmations?
Affirmations can be used anytime, but some of the best times include:
- in the morning to set a positive intention for the day
- before bed to quiet the mind and promote peaceful sleep
- during moments of stress to regain control over your emotions
- before important events to boost confidence and reduce anxiety
Why do affirmations need to be in the present tense?
Affirmations are most effective when stated in the present tense because they help your mind accept them as your current reality. For example, saying “I am strong” is more powerful than “I will be strong” because it reinforces the idea that strength is something you already possess, not something you’re waiting to achieve.
What if I don’t believe the affirmations I’m saying?
It’s common to feel doubtful or uncomfortable with affirmations at first, especially if they contradict long-held negative beliefs. Start with affirmations that feel true or close to true, and as you repeat affirmations consistently, your belief in them will grow. Over time, your mind will begin to accept these positive statements as truth, helping you overcome fear and build a stronger, more positive mindset.
References
Draganski, B., Gaser, C., Busch, V., Schuierer, G., Bogdahn, U., & May, A. (2004). Changes in grey matter induced by training. Nature, 427(6972), 311–312. https://doi.org/10.1038/427311a
Creswell, J. D., Dutcher, J. M., Klein, W. M. P., Harris, P. R., & Levine, J. M. (2013). Self-Affirmation Improves Problem-Solving under Stress. PLoS ONE, 8(5), e62593. https://doi.org/10.1371/journal.pone.0062593
