Anxiety is a mental health condition identified by an overwhelming sense of dread. If you have anxiety, you may overthink the consequences or gravity of everyday situations. Anxiety fuels negative thought patterns and brings your worst fears to life. Anxiety and fear are similar; the former imagines danger while the latter senses it. Before discussing why and how to use mantras for anxiety, there is a key question we need to address.
Why is anxiety terrible for you?
It is clear to almost anyone who’s gone through anxiety that it is not a pleasant experience. However, we need to address the long-term effects of anxiety to illustrate better why positive mantras for anxiety are so important. It increases the risk of heart disease and other related physical symptoms, including blood pressure, cholesterol, etc. It also increases the production of stress hormones and comes across as nervousness, excitability, and shakiness in everyday life.
Mantras for anxiety are one way to deal with this emotion. There are many ways you can stop your anxiety and try to calm down instantly, but mantras are easy to remember, work with and provide a sense of direction or vision rather than just distract from the anxiety.
How Do Mantras For Anxiety Work?
Matras perform a two-fold function. They distract you from anxious, negative thinking, obstruct your inner monologue and, as stated earlier, provide a different direction to think in.
Meditation mantras examples for anxiety
Like many other meditative practices, mantras originated from India and were first present in Vedic Sanskrit. These mantras focused on harmony and vibrations in the sounds to be one with yourself and the universe.
One of the most common examples of this mantra is Aum or Om.
A study by Yolanda A.P showed slight to moderate improvement in patients suffering from mental health conditions like anxiety when they practiced mantra meditation.
You will also find that coupling the practice of mantras with mindfulness, meditation, yoga, or other activities which promote mental health is helpful. It is also easy to do this as most mantras aren’t very hard to remember or keep in mind. Still, if you face difficulties with these mantras for anxiety, you can just note them down and place them somewhere they are noticeable.
Following are some positive mantras for anxiety that can help you be more peaceful and relaxed.
Positive Mantras For Anxiety
1. “How do I genuinely feel about this and why?”
How and what you think of something reflects your innermost values and beliefs. It is necessary to identify your values as they can make your life much more streamlined, harmonious, and organized. Often you may not consider what you feel about truly, instead choosing to focus on your immediate thoughts, which take up attention. You can also use this mantra to question yourself, introspect and develop greater self-awareness to deal with a problem.
2. “There’s nothing wrong with feeling this way.”
This positive mantra for anxiety aids in self-validation. It is recognizing and accepting that your emotions exist for a reason. It also acknowledges that it is perfectly normal to be anxious. Many people tend to devalue themselves since they don’t live up to the idea of a “happy” life. This is called toxic positivity and can be defined as believing that you “should” feel a certain way. Such a view negates your experience, feelings, and dignity as an individual, and it is best to abandon it.
3. “It will be okay. I can do this!”
Through this positive mantra for anxiety, you can become more confident by telling yourself you can face the challenge. This works due to the power of the placebo effect. In a nutshell, it is the power that beliefs have over your subconscious mind. However, this kind of optimism and goal orientation is best coupled with realistic thinking, setting goals you can start acting on and measuring immediately.
4. “I cannot control everything. I can just try to do my best.”
In life, we do not have control over everything, but there is a lot we do and can control. Things we can manage to an extent include our thoughts, emotions, and behaviors. Focusing on these things can make us more proactive, empowered, and productive.
5. “I can observe these thoughts, and they will disappear. I will stay.”
This meditation mantra is among the profound mantras for anxiety. It helps you prepare for meditation, and you can also utilize focusing on sensory stimuli to be more present throughout the day. Pay attention to the present moment, observe your thoughts without judgment, and your negative thinking will disappear almost instantly.
6. “It is my choice whether to feel this way or not.”
While it may not seem this way, you have some influence over how you feel. Don’t believe it?
Many modes of therapy, including CBT(Cognitive Behavioral Therapy) and DBT(Dialectical Behavior Therapy), work on the premise that changing your behavior or thoughts can change how you feel. The latter is DBT, which also teaches emotional regulation as a skill.
7. “Every moment is a chance to start again.”
One of the famous positive mantras for anxiety states, “Every day is a fresh new start.” But we cannot wait for a new day to come. It is better to get started and get something done rather than seek perfection and cripple ourselves with our expectations. This positive mantra for anxiety teaches you to see every moment as a chance to begin again, rise with courage, and gain self-awareness.
8. “I accept the uncertainty in my life.”
If you think about it, anxiety is the threat you feel from the uncertainty of life. It is a natural reaction since you face many daily choices, opportunities, and new ideas. Accepting the uncertainty in your life is taking this situation head-on. It may seem even more anxiety-inducing at first, but knowing that you have and likely can’t have all the answers may give you a sense of relief. It also makes sure you make the best of what you do have.
9. “I am worthy of love, appreciation, and acknowledgment.”
Self-love is one of the indicators of positive mental health. More importantly, it is a skill you can develop over time rather than a static personality trait. One of the ways to love yourself is to validate and accept your emotions. Self-validation is a practice used in DBT to regulate emotions. This can change your life through greater confidence, self-esteem, and life satisfaction.
10. “I am blessed with a wonderful life.”
Another practice that increases self-love is gratitude. You could say that gratitude is the opposite of anxiety. While anxiety imagines a possible threat, gratitude looks at an existing blessing. It improves your happiness in life and changes your attitude toward everything. Hence, feeling blessed is one of the best mantras for anxiety reduction.
11. “I can deal with any problem that comes my way. I need only stick to my priorities and values, and everything will be alright.”
The worst thing about anxiety and the key to overcoming it is action. By its nature, being anxious prevents action and leads us to overthink. To break this cycle, we need only start acting toward our plans. While this may sound hard, it may help to give your mind a bit of a shock or engaging stimulation and start working without thinking about anything.
For example, you could get up, exercise for a bit, loudly clap your hands or start counting back from negative 1000. These exercises are simple, provide a break from your inner monologue, and are frequently used by many people going through anxious thoughts.
When determined or motivated by your priorities or values, your actions are more substantial and take you one step toward a life full of meaning and purpose.
12. “What if I tried looking at things differently?”
Some super mantras for anxiety emphasize a shift in your perspective. It is often said that your worldview determines your experience of the world. Making sense of things differently can cause you to be less anxious about them. For example, seeing failure as a learning experience and a normal part of life will make you less anxious about it.
Make calming mantras for anxiety yourself
Finally, you can also use mantras you made yourself through careful observation or spontaneous insight to help with anxiety and provides insights or motivation toward a better life.
In a nutshell, positive mantras for anxiety can help alleviate your anxious thoughts as they provide a break, give you other things to concentrate on and bring forward insights you may not have been aware of earlier. You can practice these mantras for anxiety more effectively by coupling them with other self-care activities such as mindfulness, yoga, and meditation.
To help you continue on a journey toward greater self-love and life satisfaction, here is a list of the best mental health goals you can start working on.
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