20 work anxiety affirmations for a racing mind

Many of us experience anxiety at work - whether it's before a big presentation, during team meetings, or while facing tight deadlines. These feelings are completely normal, yet they can often feel overwhelming and isolating.

As Dr. Erika Bach, a licensed clinical psychologist specializing in anxiety, explains: "For many dealing with uncomfortable emotions, there is a lot of judgment and self-criticism involved... While this commentary is meant to 'figure out' or minimize the experience of anxiety, what it does is compound the emotional pain by adding another distressing emotion: shame."

Let's explore how we can use affirmations to support ourselves during moments of work anxiety, replacing that self-criticism with self-compassion.

What are work anxiety affirmations?

Work anxiety affirmations are gentle reminders that help us respond to workplace challenges with self-compassion rather than self-criticism.

They're not about forcing positivity or denying our feelings - instead, they help us acknowledge our emotions while challenging our inner dialogue with important reminders.

20 affirmations for different work situations

For managing perfectionism

• I can't be perfect and I don't need to be
• I release the pressure to make the perfect decision - a perfect decision doesn't exist
• I can make mistakes and learn from them, without self-criticism
• I remind myself that no one was an expert before they were a beginner
• I can try, even when I don't feel 100% ready

These affirmations remind us that growth and learning are more valuable than perfection.

For building confidence

• My voice matters. My opinions matter. I matter
• I bring unique skills and perspectives to my work
• I can collaborate with others and together create amazing results
• I am worthy, and this does not depend on my productivity or achievements
• I can inspire others by being me

Use these affirmations to ground yourself in your inherent worth, especially during moments of self-doubt.

For handling challenges

• I can ask for help and know that this is not a weakness, but a strength
• My setbacks are setups for stronger comebacks
• I have dealt with challenges before, I can deal with challenges again
• I can overcome obstacles and find creative solutions
• I recognize that sometimes the only way forward is to use trial and error and that is okay

These affirmations support us in approaching workplace challenges with resilience and self-compassion.

For setting boundaries

• I am allowed to say no
• I deserve to take breaks to care for my wellbeing
• I don't need to earn rest to deserve it
• I can make time for things that bring me joy, without feeling guilty
• The right choice for others isn't necessarily the right choice for me

Remember that setting boundaries isn't selfish - it's essential for sustainable success.

When to use these affirmations

Before presentations or meetings

When nervousness creeps in, try "I can use my breath as a tool to find calm" or "My voice matters. My opinions matter. I matter."

During tight deadlines

Use "I can't be perfect and I don't need to be" or "I can do anything, but not everything".

After making mistakes

Turn to "I can make mistakes and learn from them, without self-criticism" or "My setbacks are setups for stronger comebacks."

When feeling overwhelmed

Remember "I can ask for help and know that this is not a weakness, but a strength" or "I deserve to take breaks to care for my wellbeing."

During performance reviews

Use "I am worthy, and this does not depend on my productivity or achievements" or "I celebrate my successes, no matter how big, or small."

Making these affirmations work for you

Start small. Choose one or two affirmations that resonate most with you and build them into natural moments of your workday. Try:

• Setting them as phone reminders before important meetings
• Writing them on sticky notes for your desk
• Reading them during your morning routine
• Repeating them during stressful moments
• Keeping them visible in your workspace

Remember: anxiety is normal, let self-compassion help

As Dr. Bach reminds us, "Self-compassion is a valuable tool that is often overlooked, and can be a powerful way to manage anxiety by reducing self-criticism, providing emotional support, increasing resilience, promoting mindfulness, and encouraging self-care."

Each time you respond to work anxiety with self-compassion instead of self-criticism, you're building a stronger foundation for tomorrow.

You're not alone in experiencing work anxiety, and you deserve to support yourself with kindness through these challenging moments.

'You're not alone in experiencing work anxiety'

Need more support on your journey? Our therapist-backed affirmation cards offer gentle reminders that you can carry with you, making it easier to build self-compassion into your workday.