4 Anxiety-Reducing Phrases that Empower You to Embrace Life

Just four simple anxiety-reducing phrases can empower you to create a quality life despite anxiety. Adopt these perspectives to reduce anxiety.

Imagine being able to use anxiety-reducing phrases and feeling empowered to live your best life. Can words really have such influence? As anyone who lives or has lived with anxiety knows painfully well, anxiety is controlling and overpowering. It can shut down anybody, no matter who they are, how they live, or the hopes and dreams they hold dear. Despite this, there are many things we can all do to reduce anxiety and move forward. One such anxiety-reducing method is to adopt some empowering phrases, such as the ones below. 

4 Anxiety-Reducing Phrases that Empower 

Worries and fears are made of words, and when we listen to them, we often come to believe them. We can change our beliefs and thoughts about anxiety, which shapes our attitudes and actions. Gain the upper hand by adopting these four anxiety-reducing phrases and putting their principles into practice every day.

  1. And right now I'm __________. When anxiety grips you, redirect your response by stating what you're doing in the moment. The concept comes from the teachings of celebrated Buddhist monk Thich Nhat Hanh. It zaps anxiety's power over you by reminding you that you exist in the moment you're in. You're not where your worries and fears are. You're here now, and you're functioning. If anxiety has your thoughts racing, don't argue, tangle, or believe. Just state, "and right now I am cooking a delicious meal" (or whatever it is that you're doing). This reinforces that your actions are stronger than anxiety's words. 
  2. It is what it is. At first, this may sound like resignation, but it most definitely is not. It's a phrase that embodies acceptance, a concept that is important in overcoming anxiety. Acceptance doesn't mean giving in to anxiety. It means choosing to allow worries and anxious thoughts to exist so you can stop fighting and start living. You can begin to create the quality life you want to have without waiting for anxiety to be gone. Actively leaving anxiety behind by using acceptance increases the control you have. 
  3. I move past anxiety's limits because __________ is important to me. This empowering phrase is all about purpose. When you know why you want anxiety gone from your life, you can begin to take steps to reduce it. Having a sense of purpose gives you the strength required to brush past anxiety's restraints and take actions big and small to live your life.  
  4. One step at a time. When you feel overwhelmed by anxiety and discouraged with your progress in reducing it, remind yourself that accomplishments happen one step at a time. Slow advancement is still advancement. Anxiety is difficult to beat; however, it is possible to beat it. The only way to move forward in life is one step at a time. Use this phrase for encouragement and renewed motivation. You're making progress, one step at a time--ever forward.

These four anxiety-reducing phrases can empower you to rise above anxiety and its relentless harassment. By changing your perspective, you can change your actions. Imagine the potential for your quality life. 

APA Reference
Peterson, T. (2019, January 3). 4 Anxiety-Reducing Phrases that Empower You to Embrace Life , HealthyPlace. Retrieved on 2024, June 25 from

Author: Tanya J. Peterson, MS, NCC, DAIS

Tanya J. Peterson is the author of numerous anxiety self-help books, including The Morning Magic 5-Minute Journal, The Mindful Path Through Anxiety, 101 Ways to Help Stop Anxiety, The 5-Minute Anxiety Relief Journal, The Mindfulness Journal for Anxiety, The Mindfulness Workbook for Anxiety, and Break Free: Acceptance and Commitment Therapy in 3 steps. She has also written five critically acclaimed, award-winning novels about life with mental health challenges. She delivers workshops for all ages and provides online and in-person mental health education for youth. She has shared information about creating a quality life on podcasts, summits, print and online interviews and articles, and at speaking events. Tanya is a Diplomate of the American Institution of Stress helping to educate others about stress and provide useful tools for handling it well in order to live a healthy and vibrant life. Find her on her website, Facebook, Instagram, and Twitter.

Chris Mac
January, 10 2019 at 3:08 am

I read a book written by a Navy Seal that I am reminded of when it comes to empowering phrases. The Seal had a fear of heights and was being trained by a rock climber to remain calm and overcome his fear by living in the moment and staying focused. Climbing a vertical rock face the Seal panicked when he found himself unable to climb any further due to fear of falling. The rock climber told him to not overthink it and said "live in your 3 foot world". What he was referring to is the idea that when climbing you can only control what you can reach, which is limited to about 3 feet for most people. The 3 foot world philosophy is one that I find can be applied to almost any stressful situation. Just thought I'd share. By the way, the Seal that we are talking about later went on to become the the man who terminated Osama Bin Laden.

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