I know what you’re thinking, mantras don’t work, but let me tell you there are powerful mantras for anxiety and they have the potential to help you feel a whole lot better.
Let’s go over some powerful mantras to calm your anxious mind: Here’s A Practical Guide
When anxiety hits, it can feel like your mind is stuck in an endless loop of “what-ifs” and worst-case scenarios. While mantras might sound a bit woo-woo to some, they’re actually powerful tools backed by research in cognitive behavioral therapy. These short, meaningful phrases can interrupt anxiety’s spiral and bring you back to center. Think of them as mental reset buttons you can press whenever you need them.
Before we get into the specifics, let’s get clear on how to use the mantras effectively. First, mantras work best when you practice them during calm moments, not just when anxiety strikes. It’s like building a muscle – you want it to be strong before you need to lift something heavy. Choose one or two that really resonate with you and start by repeating them during your morning routine or while driving to work.
Here are seven powerful mantras, along with when and how to use them:
- “This feeling will pass” Perfect for: Panic attacks or intense anxiety spikes Why it works: This mantra reminds you of anxiety’s temporary nature. When you’re in the grip of anxiety, it can feel eternal. This phrase gently reminds you that like all feelings, this one is temporary. It helps shift your perspective from being trapped in the moment to seeing the bigger picture.
- “I am safe in this moment” Perfect for: Physical anxiety symptoms (racing heart, tight chest) Why it works: This mantra brings you back to the present moment, where you can observe that you are actually physically safe. It helps separate real danger from perceived threats.
- “I’ve handled difficult things before” Perfect for: Anticipatory anxiety about upcoming challenges Why it works: This one taps into your existing strength and resilience. It reminds you that you’re more capable than your anxious mind wants you to believe.
- “Let it be” Perfect for: When you’re fighting against anxious thoughts Why it works: Sometimes, our struggle against anxiety makes it worse. This simple phrase helps you practice acceptance, which paradoxically often leads to relief.
- “Breathing in calm, breathing out tension” Perfect for: Times when you need to regulate your nervous system Why it works: This mantra naturally slows your breathing and pairs well with deep breathing exercises. It gives your mind something specific to focus on while your body calms down.
- “I can feel anxious and still take action” Perfect for: When anxiety is preventing you from doing something important Why it works: This mantra acknowledges your feelings while reminding you that you don’t have to wait for anxiety to disappear before moving forward.
- “Right now, it’s just a thought” Perfect for: Rumination and worry spirals Why it works: This phrase creates distance between you and anxious thoughts, helping you see them as mental events rather than facts.
Practical Tips for Making Mantras Work:
- Start with one mantra and practice it for at least a week before adding another one
- Say your chosen mantra out loud when possible – speaking it engages more of your senses
- Write your mantra down and keep it visible (phone wallpaper, sticky note, journal)
- Practice your mantra while doing simple activities like washing dishes or walking
- Use your mantra alongside deep breathing for enhanced calming effects
Remember, mantras aren’t magic spells – they’re tools for redirecting your mind and nervous system. They work best as part of a larger anxiety management strategy that might include therapy, exercise, good sleep habits, and proper nutrition.
The key is finding mantras that feel authentic to you. If these don’t resonate, modify the mantra or create your own. The most effective mantra is one that you’ll actually use. Start with whichever one speaks to you most strongly, and give it time to become a natural part of your anxiety management toolkit.
When anxiety feels overwhelming, even remembering to use a mantra can be challenging. Consider setting regular reminders on your phone or placing visual cues in your environment. With practice, reaching for your mantra will become as natural as reaching for a warm cup of tea when you need comfort.
Take a moment now to choose one mantra that speaks to you. Write it down, say it aloud, and commit to practicing it daily for the next week. Notice how it feels in your body when you say it, and adjust the words until they feel just right for you.
Remember, working with anxiety is a journey, not a destination. Be patient with yourself as you develop this new tool for your emotional wellbeing.
Resource For Anxiety
If you’re interested in learning more about online therapy, I recommend checking out BetterHelp. They offer online therapy sessions with licensed therapists at an affordable price point.
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