In modern life, stress and anxiety can often feel like unwelcome but constant companions for many of us.

While there are various strategies to manage these feelings, one simple yet powerful tool is the use of mantras. A mantra is a short, positive phrase or statement that can be repeated over to oneself, especially in times of stress or anxiety, to bring about calmness and focus.

Mindful Breathing and “How-To” Mantra

It can be useful to combine a mantra with mindful breathing.

Start by finding a quiet, comfortable space where you can sit or lie down without interruption. Close your eyes and take a few deep breaths to centre yourself. Begin by inhaling slowly and deeply through your nose, filling your lungs completely, and then exhale gently through your mouth. As you settle into this breathing rhythm, introduce your chosen mantra. Silently repeat the mantra in your mind with each inhale and exhale. Sync the words with your breath – for instance, if your mantra is “I am calm, I am present”, think “I am calm” on the inhale and “I am present” on the exhale.

This synchronisation of breath and mantra helps to anchor the mind, keeping it focused and reducing the intrusion of distracting thoughts. The repetition of the mantra becomes a rhythmic accompaniment to your breath, creating a meditative state that fosters relaxation and clarity. This practice can be done for a few minutes or longer, depending on your need and comfort level. Over time, this technique can help in developing a more calm, mindful approach to life’s stresses.

Sometimes I find repeating this without or later after the mindful breathing exercise can help as well. For example, if you are going into a stressful meeting, just repeat the mantra over in your head as you wait in reception, go up in the lift or wait for the coffee to be made. Perfection is sometimes the enemy of good (my clients hear me use this phrase about a lot of things, but it is true about a lot of things in life!) so find what works best for you.

12 Mantras You Can Use

Here are 12 different mantras for you to try in different situations. Numbers 2, 3, 6, 10 and 11 I find really useful, but see what works best for you:

1. “This too shall pass.”

This timeless phrase is a reminder of the transient nature of all experiences. During stressful times, it helps to remember that the situation is temporary and will eventually come to an end.

2. “I am calm, I am present.”

Repeating this mantra brings your focus back to the present moment, helping to alleviate worries about the future or regrets about the past.

3. “I choose to respond with calmness.”

This empowering statement reminds you that you have control over your reactions, even if you can’t control the situation causing stress.

4. “Every breath I take is calming me down.”

Focusing on your breath is a well-known technique to reduce anxiety. This mantra works well when paired with deep, slow breathing.

5. “I am stronger than this challenge.”

Affirm your strength and resilience with this mantra. It’s a reminder of your ability to handle challenges and overcome them.

6. “I am letting go of what I can’t control.”

Use this to remind yourself to focus on what you can change and let go of things beyond your control, a key to reducing anxiety.

7. “Peace starts with me.”

This simple phrase can be a powerful reminder that peace and calmness come from within, regardless of external circumstances.

8. “With every exhale, I release stress.”

Imagine releasing stress and tension with each exhale. This can be particularly effective during a short mindfulness or meditation session.

9. “I am enough, just as I am.”

This mantra tackles the root of anxiety that comes from self-doubt and the pressure of meeting expectations.

10. “I embrace this moment with openness.”

Adopting an attitude of acceptance and openness towards the present moment can reduce the resistance that often amplifies stress.

11. “There is no danger here.”

This mantra is particularly helpful in moments where anxiety is triggered without a real threat to safety. It serves as a grounding reminder that you are safe and that the perceived danger is not present, helping to calm the mind and reduce the fight-or-flight response.

12. “Be Here Now.”

This succinct mantra is a powerful call to mindfulness. It encourages you to anchor yourself in the present moment, letting go of concerns about the past or future. It’s a reminder to focus on the ‘now’, reducing the impact of stressors that aren’t immediately relevant. This phrase can help in centring your thoughts, bringing a sense of peace and clarity amidst the chaos of everyday life.

Incorporating these mantras into your daily routine, especially during times of stress or anxiety, can be a simple yet effective way to foster a sense of calm and control. The key is to find those that resonate deeply with you, providing comfort and reassurance when you need it most. Remember, regular use and belief in their power are what make mantras effective tools for managing stress and anxiety.

This article is not intended to provide medical advice. You should always seek the advice of a medical doctor or another suitable professional.