When there’s little you can do to change your outer world, it’s important that you do everything you can to calm your inner world. Using relaxing mantras for anxiety and stress can offer significant relief.
This post teaches you more about what mantras are, how they work, and how to start a mantra-based meditation or mindfulness practice to help relieve your anxiety and reclaim your inner peace.
I’ll also talk about experts in this area (including Dr. H.C. Weekes) and teach you different types of mantras—including mantras for stress, anxiety, inner peace, self-worth, and clarity. We’ll also review some popular Sanskrit mantras.
Plus, I’ll show you examples of popular mantras for a variety of circumstances and give you a list of 49 calming mantras you can start using today. And, I’ve added a few short videos on mantras for anxiety that will help you, too.
“When we are no longer able to change a situation, we are challenged to change ourselves.” – Viktor Frankl
This post is for informational purposes only and is not to be considered medical advice nor used to diagnose or treat medical conditions; if you need professional help, please seek it. Also, this post contains both affiliate links featuring recommended resources from which B&C might receive a modest fee and non-affiliate links. Learn more.
Table of Contents
What Is a Mantra?
A mantra is a word, short statement or phrase repeated frequently to help rewire—or rather remind— your mind what is true rather than the self-doubting scripts you’ve been focusing on.
Mantras help interrupt the negative rantings of the monkey mind that, when left unchecked, can spiral downward in thoughts of worry, stress, depression, and anxiety.
If you ask different people, you may get a somewhat different definition of a mantra than the one I just provided. We’ll talk a little about Sanskrit mantras and mantras in spiritual traditions later, but my focus is on mantra use in current-day Western culture.
These mantras for relieving anxiety and stress that I’m about to introduce you will remind you of what your higher self already knows: all is well, even if that’s not always clear to the “logical” mind.
Examples of Mantras
The best mantras speak to your inner being and help you release negative thoughts and emotions, in other words, the untruths about yourself and your life that you cling to and the negative self-talk that robs you of the happiness and peace you deserve.
In working with mantras, selecting a phrase or message that aligns with the outcome you want to achieve is important. For example, if you’re feeling stressed or anxious, you’ll want to find a mantra to help you relieve that anxiety. If you’re feeling unworthy or down on yourself, select a mantra that enhances your self-love or self-worth.
Examples of Mantras for Anxiety
- I am present; I am calm.
- It’s safe to trust that I am safe.
- Breathe, release, and relax.
- All is always well.
- I have what it takes to handle this.
- My anxious thoughts have no power over me.
- I lovingly release thoughts that don’t serve me.
Examples of Mantras for Self-Love
- I give myself love now and always.
- Love is my nature.
- I am kind to myself,
- I choose self-compassion.
- I lovingly do my best.
- Self-love is my compass.
Examples of Calming, Peaceful Mantras
- Peace and love abide within.
- Peace is mine, here and now.
- I thoughts are mine to choose; Ichoose peace.
- My path to peace is lined with love.
- I choose calmness now.
- Peace, love, and lightness are mine now.
Examples of Mantras for Clarity
- As I relax, all becomes clear.
- I am open to understanding.
- The right answers always appear.
- Uncertainty is simply part of the path; I’m fine.
- My mind is clear; my heart is open.
- I allow my inner wisdom to guide me.
Examples of Mantras to Affirm Self-Worth
- I am strong.
- I am always good enough.
- I embrace my uniqueness.
- I see my worth and honor my true value.
- I am worthy of respect from myself and others.
- I claim my full worth now.
Are Mantras Magic?
Mantras don’t have a magical power to create new conditions simply because they are spoken frequently—though repetition is key. Instead, they work gently over time, helping you release untrue and unhelpful thoughts with more life-elevating thoughts. Mantras can change your core setting from “feeling mostly stressed” to “feeling mostly blessed.”
Mantras work so well to relieve stress and anxiety because they help you change your focus. You move away from self-sabotaging thoughts.
Mantras help you changing your thinking, which can change your life one uplifting moment at a time
How Often Should I Recite a Mantra?
In ancient traditions and some spiritual practices, mantras are typically simple syllables or sounds. Mantras are repeated 108 times is the Ayurvdevic tradition, which corresponds to 108 Upanishads in Hinduism.
Unless you’re following a specific Hindu, Buddhist, or other spiritual practice, the number of times you need to repeat a mantra varies. In my experience, you should recite a mantra as many times as required for it to take hold and soothe your worried, anxious mind. Let me add some context to that answer, though.
In his book, Love Yourself Like Your Life Depends on It, Kamal Ravikant repeats the mantra “I love myself” thousands of times a day, for weeks on end. (This is a book I wholeheartedly recommend, by the way). The simple mantra, repeated with heart and deep feeling, transformed his life in miraculous ways.
Kamal went from being stuck in a deep state of purposelessness and hopelessness, to being a man who loved himself and his life dearly. He says his entire life changed because of his newfound sense of self-love.
Here’s another example, and this time it’s a personal experience:
When I was at one of the lowest parts of my life, I was inspired by Louise Hay’s book, You Can Heal Your Life, to start repeating the mantra “all is well.” Those three simple words helped me restore calm and peace in my life when turbulence was all around me and deep within me, too.
By the way, I didn’t really believe the words “all is well” at first, but over time I let its simple message move from my mind to my heart. You see, there’s always something deep within you that actually knows the way, but we don’t always listen to that inner wisdom. When I was stuck in worry and anxiety, I certainly wasn’t listening to my higher self.
Mantras help you hear the truth, which is that despite all evidence to the contrary, life really is beautiful, and there is no need to cling to worrisome and stressful thoughts that lead to anxiety. When you learn to let go of stressful thinking patterns that don’t serve you, the relief you feel is instantaneous.
The more you repeat a mantra over time, the more intensely its calming, uplifting, or inspirational message takes hold.
All three of these books helped me with my stress and anxiety ...
How Mantras Help Calm Anxiety & Stress
Your chattering monkey mind has developed habits. If you’re often feeling stressed, anxious, or worried, then those mental habits you’ve picked up aren’t serving you well. All habit change begins in the mind. Mantras interrupt thinking patterns that keep you stuck in stress and anxiety.
When you feel completely overwhelmed by life, don’t let the stress and anxiety continue unchecked. Read through this list of mantras that calm anxiety and stress and bring you to a place of peace where your heart and mind relax. See which mantras resonate with you. Then, start reciting these calming mantras regularly … commit at least one to memory so you can recite it over and over.
Tip: try closing your eyes and repeating your mantra while imagining you’re directing the message straight to your heart. When you embrace the full emotional power of the language you’re using, you’ll see positive results sooner.
List of 49 Mantras to Reduce Anxiety, Stress & Worry
The mantras I’m providing here are actual phrases instead of single words or sounds. These mantras can be used in various ways, including as a tool for stress reduction, to set a positive intention, to increase focus and productivity, or to promote a sense of self-love and acceptance.
In terms of practice, mantras can be incorporated into various mindfulness or meditation techniques, such as deep breathing, visualization, self-love crystal practice, or yoga. The key is to find a mantra that resonates with you and to practice it consistently over time in a manner that feels both comfortable and meaningful.
Repeating your mantra regularly will serve as a reminder of your intentions while helping you cultivate a sense of inner peace, calm, and well-being.
- All is well.
- Things always work out for me.
- I release anxiety and embrace peace and love.
- Life always works out in my favor.
- I release stressful thoughts and choose peace.
- I know who I am: calm, capable, and confident.
- I can easily handle this.
- Joy is my birthright, and I claim it now.
- Breathe. Relax. Everything is okay.
- I choose thoughts that lift me up.
- I’ve got this.
- Fear is a liar; I choose to believe all is well.
- I am always loved and blessed.
- It’s just a moment in time, not a life sentence.
- I choose to be a friend to myself.
- I choose ease and calm here and now.
- The lesson here is to love myself even more deeply.
- I am richly blessed in all ways.
- I trust the timing of my life.
- There’s a blessing in this experience.
- I choose optimism.
- Happiness is a choice, and I choose it now.
- Life is good to me.
- Be here now. (popularized by Ram Dass)
- Fear is unhelpful; I choose love now.
- Peace fills my heart, mind, and soul.
- I release anxiety now.
- I surrender to my higher self.
- I have control over my feelings, and I choose peace.
- The wisdom I need resides within me.
- My higher self knows the way; I trust it now and always.
- All my needs are always abundantly met.
- There’s a lesson here for me to learn; I’m open to receiving it now.
- Wonderful opportunities arrive in my life every day.
- Anxiety is a habit; I now choose peace instead.
- I am blessed beyond measure.
- I find the opportunity here.
- My inner wisdom always knows the way.
- This moment shall pass.
- I release old thinking habits and know all is well.
- I understand all is well, even if I don’t see that yet.
More mantras for those who choose to call in Divine love and timing in times of stress, anxiety, and worry:
42. I rest in Divine Source.
43. I know God’s got this.
44. I trust Divine timing.
45. Divine love surrounds me and guides me.
46. God has my back; I surrender this to Him.
47. I am truly never alone
48. I turn this over to God and claim inner peace now.
49. God’s infinite love means I never have to stress or worry.
The Six-Word Mantra for Anxiety Used By Millions
Dr. Hazel Claire Weekes was an Australian physician and health writer and is widely considered a pioneer of modern anxiety treatment via cognitive therapy. [source]
In 1962, Weekes published her bestseller, Self-Help for Your Nerves (titled Hope and Help for Your Nerves in subsequent releases), where she introduced a six-word mantra for anxiety.
Dr. Hazel Claire Weekes’ six-word mantra for anxiety: Facing. Accepting. Floating. Letting Time Pass
Weekes wrote that the best way to handle anxiety was to face it (i.e., don’t hide from it or avoid it) and accept its existence. She describes the act of “floating” as moving forward without offering tense resistance or actively prolonging your engagement with those anxious or panicky feelings. The “floating” gives you time to acknowledge what’s coming up for you without having to engage in painful feelings.
“Letting time pass” then gives your subconscious mind to process, freeing your conscious mind of the stress and anxiety accompanying the original thoughts.
A Teeny-Tiny Introduction to Sanskrit Mantras
I’m not going to get in-depth here about Sanskrit mantras. For that, I recommend turning to an expert such as Om Swami, author of The Ancient Science of Mantras. Also, Deepak Chopra’s site offers a lot of information about mantras in Sanskrit and Gurmukhi.
Sanskrit mantras are phrases or sounds believed to have spiritual or psychological power. These mantras are used for various purposes, such as to improve mental focus, bring peace, and attract desired positive life outcomes.
Here are a few popular Sanskrit mantras:
- Om (AUM): This is the most popular single-syllable mantra, and it represents the sound of the universe or creation.
- Shanti Mantra (Om Shanti Shanti Shanti): This is a chant for peace and inner calm.
- So Hum: Roughly translates to “I am” (So) “Divine” (Hum).
If you’re interested in learning Sanskrit or Buddhist mantras, consider finding a mantra teacher, mentor, or knowledgeable yoga master (suggest a Kundalini Yoga master) who can help you.
Note: For maximum benefit from your mantra practice, it’s important to learn proper pronunciation and precise meaning of the mantras you’re using. Also, mantras can have different interpretations and variations in usage based on regional and spiritual traditions.
Mental Health Mantras
Can you use mantras for mental health benefits? If you need help with your mental health, your first course of action should be to seek the help of a qualified health professional (remember – as mentioned at the top of this post, this site is for informational purposes; we do NOT dispense mental health advice).
That being said, there’s a lot of professional chatter about using mantras for mental health, specifically Mantra-Based Meditation (MBM). Research in the form of clinical trials studying the helpfulness of MBM for those suffering from depression is ongoing. Studies have found correlations between mantras and reductions in blood pressure, and reduced trait anxiety.
There’s still a lot that is not yet known about the impact of mantras for mental and emotional health.