If you’ve ever had a bad mental health day, you’re not alone. Navigating mental health challenges can be debilitating and overwhelming, especially when you’re already juggling a million responsibilities in college and beyond. While there are many powerful ways to find support along your mental health journey — like seeking therapy, visiting your campus counseling center, and more — positive affirmations are one of the many (free!) tools that can help remind you not to give up. Whether you’re dealing with college stress, a big life change, social anxiety, or you’re simply having a rough day, there’s always hope – even when it doesn’t feel that way.

According to the American Psychological Association (APA), 73% of U.S. adults report being overwhelmed by the number of crises facing the world right now, and 46% of Gen Z feel that their mental health has worsened over the past year. Members of Gen Z are also the most likely to seek therapy compared to other generations, and it’s clear they’re comfortable prioritizing their mental health. Many young people are searching for practical mental health tools that can bring a sense of calm, grounding, and encouragement to their lives, and a positive affirmation can serve as a reminder that it’s OK to slow down and prioritize your well-being.

Why are positive affirmations helpful?

First and foremost, positive affirmations are certainly not a “quick fix” nor the be-all, end-all for addressing mental health — we can’t overlook the countless individual and systemic issues at play. However, according to Stefanie Roback, MSSW, LCSW, LCAS, a psychotherapist and owner of Arise Counseling and Therapy in Wrightsville Beach, North Carolina, positive affirmations can help you stay encouraged during tough times.

“Affirmations have so many benefits for us,” Roback tells Her Campus. “At the most basic level, they remind us of who we truly are on the days where we might lose sight.”

Positive affirmations typically consist of a phrase or sentence intended to provide hope, grounding, solace, or encouragement when you could use a confidence boost. The goal is to find a word, phrase, or passage that resonates with you, and repeat it when you’re feeling not-so-great.

Tchiki Davis, PhD tells Psychology Today that affirmations can be defined as “statements that we repeat to ourselves to help us shift the way we’re thinking.” Maybe you repeat a specific phrase or quote out loud when you’re getting ready in the morning, or you write a phrase on a sticky note as a comforting reminder to stay calm in moments of high stress. Regardless of how you integrate affirmations into your life, Roback tells Her Campus that the two key elements of the exercise are “practice and space.”

Positive affirmations help rewire the mind.

“On an ‘off’ day, or when something distressing happens, our cognitive functioning can become a bit fuzzy since our minds are functioning in fight or flight mode,” she says. Roback shares that regularly repeating and “practicing” positive affirmations can help rewire the mind so that encouragement is more accessible on tough mental health days.

“The other key is space,” she adds. “We need to give ourselves space to explore what we think and feel about ourselves, and to create affirmations we truly believe.” To do that, Roback says you can consider questions like What makes me unique and wonderful? What sets me apart from others? This can help you create a genuine sense of empowerment on the days when you lack confidence or feel discouraged and hopeless about your circumstances. Additionally, Roback says affirmations can help you navigate negative thought patterns that arise during your mental health battle.

“The more we spend time wondering about the ‘good’ that makes us who we are, hopefully, we start to replace some of the automatic negative thoughts we might have about ourselves that have been shaped by trauma, experiences, or society,” Roback says.

You can use positive affirmations for encouragement.

If you’re struggling with mental health and need an uplifting message, repeating a positive affirmation can be practical, grounding, and healing. All you need to do is find a specific type that feels comforting and resonates with you. Then, write it down on a sheet of paper, in your journal, or elsewhere to remind you that you are strong and capable!

Here are 23 ideas for positive affirmations to repeat on a bad mental health day.

It’s OK not to be OK.

I deserve love and happiness.

I am doing my best.

I am enough.

I am worthy of respect and love.

I choose to be kind to myself.

I can do this.

This moment will pass.

I have many gifts and talents.

I value and respect myself.

I am prioritizing my needs.

I give myself permission to slow down.

I’m feeling [emotion] right now, and that is OK.

I have lots to offer the world.

Progress over perfection.

I will get through this.

Everything I need is within.

I will soften my grip on things I can’t control.

My mental illness doesn’t define me.

The storm will pass.

Other people’s opinions of me only matter as much as I want them to.

I am going in the direction of my dreams.

Yes, I can. Yes, I will.

Struggling with mental health can feel like a major life obstacle, but remember, you are not alone. Although it can feel overwhelming to ask for help, don’t be afraid to seek therapy, ask for support, and surround yourself with a community that uplifts you. And when the going gets tough, grab a pen and paper and remember you can, and will, get through this.

Expert
Stefanie Roback, MSSW, LCSW, LCAS
Psychotherapist and Owner of Arise Counseling & Therapy in Wrightsville Beach, NC
www.arisecounselingandtherapy.com
@arisewilmington

23 Positive Affirmations To Repeat On A Bad Mental Health Day