25 affirmations for difficult times

written by Rachel Smith the founder of Give Yourself Kindness, who has worked with clinical psychologists, therapists and leading self-compassion experts from around the world to bring you the best tools to support self-compassion - helping you feel and sleep better.

"To be human is to be in pain and joy. And we have to learn how to live with both."

― David Whyte

The truth about affirmations

If you're reading this, feeling challenged by affirmations that seem to demand constant positivity, I want to help.

These affirmations aren't about "fixing" yourself or making everything "okay" instantly. They're about supporting you to navigate challenges—and reassuring you that difficult times are normal—make you human, and don't last forever.

25 affirmations for difficult times

For when the world feels overwhelming

• I can try, even when I don't feel 100% ready
• I remind myself that there is always a new way to the same outcome
• I recognize that sometimes the only way forward is to use trial and error and that is okay
• I can do things I cannot do yet

For when your inner critic gets loud

• I can't be perfect and I don't need to be
• My worth is not dependent on what I have done today
• I choose to give myself the same kindness I would give to a friend
• I am enough, exactly as I am

To help ride the waves of emotions

Remember: Emotions are not something to conquer, but to understand. They move through you, not define you.

• I can use my breath as a tool to find calm, taking deep, slow breaths
• I remind myself that feelings come, and feelings go
• No matter what emotion I feel, it is never a sign of weakness
• I can welcome any emotion, knowing that this feeling will not last forever

For when you're battling self-doubt

• My voice matters. My opinions matter. I matter
• I am worthy now, and this will never change
• I am always worthy of respect
• My courage is stronger than my fear

For when you feel the pressure of progress

Remember: Life is not a race. Progress is not linear, and your value is not measured by constant productivity.

• The challenges I face today make me stronger for tomorrow
• My setbacks are setups for stronger comebacks
• I can try something new, make mistakes and grow
• I recognize that some things take time - patience is not inactivity

How to use these affirmations

Some days, even a moment of kindness feels challenging. That's okay.

On those days, simply holding onto the thought "I'm doing the best I can with what I have right now" is enough.

A simple practice:

1. Take a deep breath
2. Choose the affirmation that most speaks to your current feeling
3. As you exhale, say it silently to yourself
4. Notice how your shoulders feel - can you let them drop just a little?

3 ways to weave affirmations into your day

• Morning routine: Say your chosen affirmation while brushing your teeth
• Screen breaks: Use an affirmation during those tiny computer pauses
• Place around the home: Leave an affirmation card on your desk/bedside/somewhere you'll naturally see it

There's no "perfect" way to use affirmations 

There's no "perfect" way to do this. Some days you'll embrace these affirmations, some days you won't. This is normal. Nothing is linear. 

If an affirmation doesn't resonate:

• Start with a more neutral statement
• Be kind to yourself if it feels challenging
• Remember: This is a practice, not a perfect performance

'you're not failing by having difficult moments'

Remember - you're not failing by having difficult moments. You're human. Take a deep breath. You've got this.

Want to make affirmations easier? Our therapist-backed affirmation cards are designed to make surrounding yourself with compassionate affirmations easier.