Positive affirmations for ptsd

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As a trauma therapist with over 20 years of experience, I have noticed over the years there are certain categories of negative thoughts and beliefs that seem to come from trauma, especially complex trauma. I have put together a list of 25 positive affirmations as antidote thoughts to these trauma rooted negative beliefs. 

How can positive affirmations help?

We often have an internal automatic monologue that we may not be fully aware of. If we suffered childhood trauma this monologue can be negative and cause pain. This makes it hard to function as well as we would like to in our relationships, school, career or lives.

These negative thoughts often run automatically on repeat so that in a way we are almost “practicing” the painful beliefs and rehearsing the negative emotions and behaviors that go along with them. The behaviors can include withdrawal from others, self sabotage, numbing out through unhealthy habits like drugs/alcohol/screen time/sex/spending. 

Practicing positive affirmations allows our nervous system to practice and strengthen more positive thoughts and feelings and gives us the chance to see ourselves and our world in a new way. 

Of course, our negative thoughts aren’t always wrong, but they aren’t always right either. And if they are our default they often come at a huge price.

When are positive affirmations not helpful?

If your nervous system is highly activated simply repeating positive affirmations may not be enough. Positive affirmations work best as part of an overall self-care and treatment plan. 

A holistic self-care plan might also include breathing exercises to calm the nervous system before repeating your affirmations. A trauma informed treatment plan might also include therapeutic interventions like EMDR or consulting with a psychiatrist to see if medications are right for your situation. 

If a certain affirmation is triggering or makes you feel uneasy, listen to your body and disregard or skip the triggering affirmation. Self-care is a time to fully trust your body. If you feel it would be helpful, note the triggering affirmation and explore it with your therapist or a safe person. Sometimes our triggers help us learn more about where we can heal. 

I am including some positive affirmations below. Feel free to use them as is, or alter them to fit your unique situation. You can repeat them out loud, write them down, or read them. I am including some affiliate links to some of the trauma informed books and products that I feel are the most helpful for trauma survivors. Purchasing the products through the affiliate links helps me support this page, so thank you! 

1. Even though I am in pain right now, my life still has value.

2. I can have moments of peace and comfort even during difficult times.

3. I am doing the best I can.

4. I have done the best I can.

5. I am safe in this moment.

6. I am learning I am safe.

7. I am learning I have value.

8. I have value and am worthy.

9. I can focus on what I can control, even if it is small choices. 

10. I am worthy of self compassion, even during times of struggle.

11. I am learning how to find peace and safety in my life.

12. I can learn to trust safe people, including myself. 

13. My negative thoughts are trying to keep me safe, but I can detach from the discomfort and focus on my current safety and peace.

14. Even when I am struggling I am doing the best I can.

15. I have empathy for my past self, I was always doing the best I could.

16. I am good at handling hard emotions and situations.

17. I can choose to take the best even from painful situations. 

18. I am entitled to my feelings.

19. I am allowed to take up space in the world. 

20. I am learning to listen to my body. 

21. I set boundaries with ease. 

22. I release all negativity that does not belong to me.

23. I make space for peace, safety and happiness.

24. Healing can be an up and down process and I will ride it out.

25. It is safe to rest and heal.