Words can have incredible power within them. They can forge and break bonds, comfort and hurt, and change perspective. And on top of all that, they can help you release stress and anxiety.
Don’t wait for the familiar feeling of stressors to take over. Read these techniques, as suggested by the best therapists. You’ll be ready to deal with your triggers the next time you need it.
Release stress and anxiety with these 14 powerful phrases
You can say certain words to yourself and others that give you their power and transform situations in your favor. Here’s how experts recommend 14 powerful words to help you release stress and anxiety instantly.
1. “I forgive you.”
Do you currently hold any grudges? Letting go in the act of forgiveness can be very positive, nice thing. The act of holding a grudge has been found to increase stress, but forgiving someone can:
- Reduce depression
- Decrease anxiety
- Reduce the risk of heart attack
- Helps relieve pain
- Balance cholesterol levels
It is worth noting that under no circumstances are you required to convey this forgiveness to someone who has seriously harmed you. Forgiving them in your heart and using that forgiveness to move on peacefully is all you have to do! This is because forgiveness involves releasing negative feelings, and you only need to release them on your part to gain benefits, he says. Karen Swartz, Director of the Adult Consultation Clinic for Mood Disorders at Johns Hopkins Hospital.
Being a people-pleaser – or, as some people call it, a “yes man” – can force you to make any commitment that wears you out. It won’t be long before you feel stressed and can’t continue.
If you really want to reduce stress, you should learn to say no, “What does it take to be free”, author Darius Foroux state. It can be enriching to finally allow yourself not to commit to different situations. Instead of regretting the “yes” answers you give, start saying “no” when your plate is full.
3. “Thank you.”
Here are some ways to incorporate the powerful phrase “thank you” into your life:
- Keep a gratitude journal detailing the things you are thankful for every day
- Contact someone to help you and thank them
- Take the time to appreciate the world around you more.
4. “It’s not about me.”
It’s natural to feel anxious about giving a presentation, speech, performance, or similar event. The next time the anxiety becomes overwhelming, repeat these words: “It’s not about me!” Think about the people who will benefit from what you do and consider the importance of their actions instead of imagining negative scenarios or judgments.
Joy Harden Bradford, Founder of Therapy for Black Girls He says that reminding yourself who you’re doing things for can help tremendously. It shifts your focus from yourself to others, allowing you to feel less anxious as you no longer focus on yourself. Good trick!
5. “I’m adorable.”
Sometimes it’s easy to feel worthless. The world can put a lot of stress on your shoulders. A reminder that you are a lovable and valuable person to others can work wonders at times like this.
This is especially helpful if you tend to be anxious about the safety of close relationships. A licensed counselor and social work teacher, Chantelle Doswell, says that in this scenario, reiterating that you are both lovable and loved can be beneficial. You reaffirm that you are worthy of love of those who matter to you, so you will have a more positive thinking.
6. “However …”
Dr. Stanley Hibbs, Anxiety Expert calls “however”, a word that is “magic”. This is because you turn negatives into positives by promoting your story. Instead of being stuck in a bad event, it pushes you to move on. It can also encourage you to better handle stress and power through tasks you don’t want to do.
This is a great way to combat stress and focus on getting through these periods of negativity. Here are some examples of ways to use “however” to release stress and anxiety:
- I’ve worked really hard and I deserve a break. However, I will complete these last tasks before I rest.
- I have been overlooked for this promotion. However, I will keep trying to improve in my field.
- I am not sufficiently prepared for this event. However, I will prepare to the best of my ability and do my best.
- I don’t want to go to the gym today. However, it is important to my health and I will do it anyway.
- I made a mistake and hurt someone I care about. However, I am only human, and I will apologize and do what I can to make up for my mistake.
7. “I’m excited!”
Stressed about something in the future? Nervous or anxious about something you have to do? Change the narrative by declaring your enthusiasm, recommends Harvard Business School Associate Professor Alison Wood Brooks.
Nervous energy can be difficult to convert into calm energy due to the amount of kinetics behind it. So try changing it to excited energy, so that the force of that emotion is used correctly! TO study In fact, she has found that the act of facing difficult or stressful things with enthusiasm is more likely to reduce stress levels than trying to force calm.
8. “I am enough.”
If you have high expectations for yourself, it is natural that sometimes you don’t meet them. If you’re realistic about it and understand that failure is a normal part of life, then that’s okay. But if you punish yourself for every mistake and stick to the standards of perfectionism, your stress levels will skyrocket as your self-esteem drops.
Kathleen Hall, Ph.D., who works at the Mindful Living Network, encourage positive messages to combat negative self-talk that may come from your inner critic. Instead of allowing that inner critic to scold you, firmly say, “I am enough.” It may seem false at first, but it won’t be long before you start to believe that message and apply it to future bugs.
9. “I am loving.”
For everyday stress, simply reminding yourself that you can love others can be a surprisingly effective mantra. It reminds you to be kind to others and to yourself. It is also a good way to combat feelings of frustration and stress by focusing on the kinds of traits you would like to cover.
Heidi Hanna, Ph.D., who writes about stress He often states that all you have to do is close your eyes, say your mantra, and imagine yourself embodying that trait. It’s a lovely way of telling stress that no matter how hard they try to hit you, you will always be the person you want to be!
10. “What will surprise me today?”
Asking yourself this question places responsibility on you. In a world where you can be stressed out trying to meet everyone else’s demands, it’s easy to forget that you deserve enriching experiences, too. It’s a way of practicing simple mindfulness by living in the present day and wondering how you can improve it.
Power Podcasts host and author Brandi L. Bates uses this line of thinking frequently and suggests using more specific questions if you’re having more difficulty. Here are some ideas for similar questions:
- What can I do to make this day great?
- What else can I experience today that makes me happy?
- How can I get closer to who I want to be?
- What will awaken my senses and delight me?
- What can I do to raise my standards?
11. “I’m stressed.”
It sounds strange that this could be something positive, but the reason for this is surprisingly simple. Emotions of anxiety and stress can rise regularly, but you may feel like you need to suppress it all. Trying to suppress these feelings only causes them to develop, and they will eventually explode and harm you later on.
Studies have shown that sharing stressful emotions with other people and talking about your experiences can decrease negative emotions. On top of that, admitting that something is wrong allows you to be aware of it so that you can address it head-on. After all, you cannot address an emotion that you refuse to validate.
12. “I am powerful.”
This statement is simple but effective. It tells you that even when you are anxious and stressed, you have control over those feelings and you are the person in charge.
Psychologist Markisha Bennett says you can lengthen this statement and adapt it to your current needs. Here are some examples of sentences that do just that:
- I am powerful and I deserve powerful things.
- I am strong and I deserve things full of strength.
- I am kind and I deserve kindness in return.
13. “Everything is fine.”
This phrase is reassuring. You have probably told your friends and family to help comfort them, but you never turned on yourself. When you tell yourself that things are “fine”, you are not denying current problems, but rather making sure that it is not the end of the world, as much as your anxiety screams that it is.
According to awareness and spirituality expert Maryam Hasnaa, this statement helps with stress because it’s hard to keep experiencing severe anxiety when you know things are okay. It is a simple but very effective way to release stress and anxiety.
14. “This too will pass.”
This may be a cliche phrase, but it bears repeating if you find your anxiety obsessed with small details and get caught up in negativity for a moment. Life coach Diana Sherry Case says it’s a good way to remind yourself that moments of panic are temporary.
Studies have found that looking at the big picture and thinking about the passage of time to deal with negative circumstances is very effective. If you need a boost to your positive thinking In a bad time, remember that it won’t last forever.
You may be skeptical about the magical properties of powerful words to relieve anxiety and stress. But research-backed facts and expert-approved advice are always worth a try! Give these 14 words and phrases a try, and you’ll be surprised how much more positive you feel at the end of the day.