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.
Work stress affects us all
Work stress affects us all. Whether it's looming deadlines, challenging colleagues, or the constant pressure to perform, our minds can quickly become a battleground of racing thoughts and anxiety.
As Dr. Kristin Neff, a pioneering researcher in self-compassion, explains: "There are a number of techniques to help us 'be with' difficult emotions in a tender manner without resisting or being overtaken by them. These practices aren't strategies to get rid of difficult emotions; they just allow us to establish a new relationship to them."
Affirmations are one powerful way to create this new relationship with stress. They help us respond to workplace challenges with self-compassion rather than self-criticism.
Here are 25 affirmations to help calm your busy mind at work.
For perfectionism and self-pressure
- 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.
For confidence and self-worth
- My voice matters. My opinions matter. I matter.
- I bring unique skills and perspectives to my work.
- I am worthy, and this does not depend on my productivity or achievements.
- I can inspire others by being me.
- I am enough, exactly as I am.
For handling workplace 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.
- The challenges I face today make me stronger for tomorrow.
For setting boundaries and self-care
- 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 use my breath as a tool to find calm, taking deep, slow breaths.
- I can do anything, but not everything.
For managing emotions at work
- I remind myself that feelings come, and feelings go.
- I can feel both nervous AND excited, brave AND afraid.
- It is normal to have an inner critic - but I don't have to believe it.
- I choose to give myself the same kindness I would give to a friend.
- Just because I have a thought, doesn't mean it's true.
Affirmations for specific work scenarios
Here are affirmations designed for common challenging moments:
Before a presentation or important meeting
- I am prepared and capable of sharing my knowledge effectively.
- My nervous energy can be channeled into passionate delivery.
- I speak with clarity and confidence, even when feeling nervous.
- My contribution has value, regardless of how others respond.
- I can breathe deeply and ground myself in this moment.
After receiving criticism or feedback
- Feedback helps me grow, even when it's uncomfortable to hear.
- I can separate feedback about my work from my worth as a person.
- This moment of discomfort is temporary.
- I choose to respond thoughtfully rather than react emotionally.
When feeling overwhelmed by workload
- I focus on one task at a time, one step at a time.
- I have successfully managed busy periods before, and I can do it again.
- Prioritizing is an act of self-care, not a sign of inadequacy.
- I recognize when I need support and can ask for it.
- This overwhelming feeling is temporary, not permanent.
7-day affirmation challenge for workplace calm
Want to experience the transformative power of affirmations? Try this 7-day challenge to incorporate them into your work life:
Day 1: Morning foundation
Choose one affirmation and write it on a sticky note. Place it where you'll see it first thing in your workday. Repeat it three times while taking deep breaths before starting work.
Day 2: Stress response reset
Identify your most common stress trigger at work. Select an affirmation that directly addresses this trigger. Practice repeating it immediately when you notice the trigger arising.
Day 3: Midday mindfulness
Set an alarm for midday. When it sounds, pause for 60 seconds to breathe deeply and repeat an affirmation that reminds you of your worth beyond productivity.
Day 4: Difficult conversation preparation
Before any potentially challenging interaction, take two minutes to repeat an affirmation of your choice. Notice how it affects your approach.
Day 5: End-of-day release
Create a brief end-of-day ritual where you repeat an affirmation that helps you mentally disconnect from work stress before transitioning home.
Day 6: Soothing touch
Choose an affirmation and create a physical gesture to accompany it (like placing a hand on your heart or standing in a confident posture). Try to repeat this practice three times throughout the day.
Day 7: Reflection
Review which affirmations resonated most strongly with you this week. Write down your top three and commit to continuing with them. Notice any shifts in how you relate to workplace stress.
Remember: stress is normal, let self-compassion help
You're not alone in experiencing work stress. As Dr. Kristin Neff and Dr. Chris Germer explain, we can approach workplace challenges with "a strong back and soft front" – combining inner courage with self-compassion.
By meeting difficult moments with kindness rather than judgment, you're building the resilience needed to face whatever challenges tomorrow may bring.
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.
“I instantly feel a sense of groundedness and calm”
Affirmations can be so helpful along our healing journey. And these affirmations are truly so beautiful and powerful! When I read them, I instantly feel a sense of groundedness and calm. They are wonderful reminders for when I need to slow down and reconnect with myself. I also love that they are centered around having more compassion and kindness for ourselves. I will definitely be utilizing these with my clients, as well as practicing them myself. Thank you so much Rachel!
