Anxiety feeds on "What if?"
- "What if I fail?"
- "What if they judge me?"
- "What if something goes wrong?"
This is known as catastrophizing—a cognitive distortion where the mind jumps to the worst possible outcome. Affirmations can be a powerful tool for Cognitive Reframing, a core technique in Cognitive Behavioral Therapy (CBT).
Here are 3 cognitive steps to use affirmations effectively against anxiety.
Step 1: Acknowledge, Don't Suppress
Toxic positivity tells you to ignore your feelings ("Just be happy!"). Science says that suppresses emotions, often making them stronger (the "rebound effect").
The Affirmation Strategy: Start with validation.
- Instead of: "I am perfectly calm." (when you are panicking)
- Try: "It is okay to feel anxious right now. I am safe in this moment."
Step 2: The "Evidence" Check
Anxiety lies. It tells you you are in danger when you are not. Use affirmations to remind your brain of the facts.
The Affirmation Strategy: Focus on capability and past survival.
- Affirmation: "I have handled difficult situations before, and I can handle this one too."
- Why it works: It shifts the brain from the amygdala (fear center) to the prefrontal cortex (logic center).
Step 3: Shift from "What If" to "Even If"
"What if" implies you are helpless. "Even if" implies you are resilient.
The Affirmation Strategy: Acceptance of uncertainty.
- Affirmation: "Even if things don't go perfectly, I will be okay and I will learn from it."
Putting It Into Practice
When you feel the spiral starting:
- Pause and take a deep breath.
- Identify the negative thought.
- Replace it with your chosen cognitive affirmation.
You are not trying to trick your brain; you are teaching it a new, calmer way to process the world.
