You’ve probably seen them before—those short, punchy phrases printed on sticky notes or tucked into journals. Maybe you’ve even rolled your eyes a little. But here’s the thing: those little reminders can have a big impact. As someone who works every day with people battling OCD, anxiety, and intrusive thoughts—and as someone who’s walked that path myself—I can tell you this: the way you speak to yourself matters more than you think.

That’s exactly where positive affirmations come in. They aren’t just fluff or empty feel-good phrases. When used the right way, they’re powerful tools that can reshape how you think, how you feel, and how you move through the hardest parts of your day.

Let’s break down why they work, how to use them effectively, and what to do if you’re not seeing results yet.

The Science Behind Positive Affirmations

There’s actually research behind this. (Yes—this isn’t just a “woo-woo” wellness trend.)

Positive affirmations are tied to a psychological concept called self-affirmation theory. In short, this theory says that when we remind ourselves of our values, strengths, and identity, we build resilience against stress and fear. Studies show that positive affirmations can actually reduce stress, help regulate emotions, and support better decision-making.

If you want to dive deeper into the science, I wrote a whole post about it here: The Science Behind Affirmations.

What I’ve seen over and over again in my work (and in my own recovery journey) is this: when people start intentionally choosing the thoughts they give energy to, everything shifts. That’s the core of why positive affirmations matter so much.

The Impact of Visual Cues on Thought Patterns

Let’s get practical for a second.

Your brain takes in so many inputs all day long. And with OCD or anxiety, it’s constantly scanning for threats or problems. So when you give your brain something new to latch onto—something calm, grounded, and empowering—you’re interrupting the spiral.

Visual cues are especially effective. (This is why affirmation cards work so well.)

Seeing a phrase like “I can do hard things” or “This thought is not a fact” at just the right moment can stop a downward spiral in its tracks. Even if it only pulls you out for a second, that second counts. That pause gives you space. And in recovery, space is everything.

(Think about how often you’ve been pulled into fear by just one small thought. A tiny phrase can work in the same way—except this time, it’s pulling you toward strength.)

How to Use Positive Affirmations Effectively

Let’s talk about how to actually make them work.

It’s not just about repeating something over and over and hoping it sticks. Here’s what I teach my clients—and what I’ve done myself when anxiety tries to take over:

1. Keep it Believable: If your affirmation feels too far from what you believe right now, your brain will push back. Start with something that feels honest but empowering. (Instead of “I’m fearless,” try “I’m learning to face fear.”)
2. Make it Visible: Put your affirmation cards where you’ll see them—on your mirror, your desk, your car dashboard. Let them interrupt your old thought loops.
3. Tie Them to Action: Positive affirmations alone won’t change your life. But they can support the actions you’re taking. For example: say “I can tolerate uncertainty” right before you do an exposure exercise. That pairing creates a stronger association in your brain.
4. Repeat Them With Intention: Don’t rush through them like a checklist. Say them slowly, out loud if you can, and let the words sink in.

Positive Affirmations for Different Struggles

Positive affirmations aren’t one-size-fits-all. Depending on what you’re facing, you’ll need different reminders.

Here are a few examples to get you started:

For OCD and intrusive thoughts:

• “A thought is just a thought.”
• “I don’t need to figure this out right now.”
• “Uncertainty is uncomfortable, not dangerous.”

For anxiety and overwhelm:

• “This feeling won’t last forever.”
• “I can feel anxious and still take action.”
• “I’ve handled hard things before—I’ll handle this too.”

For building self-trust:

• “I trust myself to make the next right decision.”
• “I don’t need to be perfect to be enough.”
• “My progress matters more than my pace.”

(Notice how these aren’t about pretending everything’s fine—they’re about grounding yourself in strength and resilience.)

Common Mistakes People Make with Positive Affirmations

If you’ve tried affirmations before and felt like they didn’t work, you’re not alone. I hear that a lot. But most of the time, it’s not that affirmations don’t work—it’s that they weren’t being used in the right way.

Here are a few common mistakes I see:

• Choosing phrases that feel fake or forced.

Your brain can smell BS a mile away. You need positive affirmations that feel true enough to hold onto, even in hard moments.

• Using them to avoid discomfort.

Positive affirmations aren’t meant to erase pain or anxiety. They’re meant to support you through it—not distract you from it.

• Treating them like a quick fix.

This is a long game. Just like working a muscle at the gym, you’re building mental strength over time.

• Not making them part of your routine.

If you only use positive affirmations when you’re already spiraling, they won’t have the same impact. (Practice them when things are calm, so they’re easier to access when things aren’t.)

Examples of Powerful Positive Affirmations

Here are some of my favorite go-to positive affirmations—the ones that have helped me (and so many of my clients) the most:

• “It’s okay to feel fear and still move forward.”
• “My thoughts don’t define me.”
• “I’m allowed to rest without guilt.”
• “Not everything needs an answer.”
• “Recovery isn’t linear, and that’s okay.”
• “I am stronger than my anxiety.”

Again, these aren’t just feel-good phrases—they’re anchors. They pull you back to your truth when anxiety tries to drag you somewhere else.

Ready to Break the Cycle? These Cards Aren’t Just Affirmations—They’re Action

Let’s be real—when your mind is stuck in a loop of anxiety, intrusive thoughts, and endless “what-ifs,” it’s easy to feel like you’re drowning in noise. That’s exactly why I created the Break Free Action Cards—not just to calm you down in the moment, but to help you build real mental strength over time.

These aren’t your typical feel-good mantras. Each card is a straight-talking, pocket-sized tool designed to ground you, challenge unhelpful thoughts, and help you take actual steps forward—even when your brain is screaming otherwise.

Because recovery takes more than reassurance—it takes action. And sometimes, all you need is a powerful phrase to snap you out of the spiral and back into your power.

If you’ve been craving positive affirmations that actually hit home—ones that support your healing instead of sugarcoating the hard stuff—this deck was made for you.

You can check them out here!

Put the power back in your hands—one card, one moment, one breakthrough at a time.

Positive Affirmations: Little Reminders, Big Shifts

At the end of the day, change doesn’t always come from massive breakthroughs—it often comes from the small things we do over and over. That’s what positive affirmations are. They’re not magic words. They’re daily reminders that you’re capable, resilient, and in control—even when anxiety or intrusive thoughts try to convince you otherwise.

When you choose to speak to yourself with more strength and compassion, you start to rewire the way you show up in your life. That’s the power of positive affirmations—they help you shift your focus from fear to courage, from doubt to clarity.

So whether you use affirmation cards, write your own, or say them out loud in the mirror—start somewhere. Start today. Because those little reminders? They matter more than you think.And if you’re looking for more guidance along the way, come hang out with me on my podcast, All The Hard Things—it’s where I dive deeper into the messy, real-life work of OCD and anxiety recovery. You can also connect with me on Instagram, where I share daily encouragement, practical tools, and real talk about what it means to take your power back. I’d love to hear your story and walk this road with you.