4 Mantras To Stop Anxious Thoughts

mantras to stop anxious thoughts

Written by: Hilary Jacobs Hendel, LCSW, author of It’s Not Always Depression

Anxiety and the alarming thoughts our anxiety conjures are normal to experience, especially under stressful and challenging times like now. But anxiety feels terrible so it’s good to have a few tools to calm an anxious nervous system. Speaking supportive words to ourselves can provide relief, much like a parent reassures a child.

Experiment with soothing self-talk with the following phrases. See if the words relax you, calm your beating heart, allow you to breathe a little deeper, or lower the tension in your muscles. Even tiny shifts are important and can bring a sense of mastery that you have some control over your nervous system—which you do!

People With Anxiety Fundamentally Perceive The World Differently.

Read Emotional Distress: 7 Signs You Are Feeling Mental Strain And What To Do

Here are the mantras I recommend:

1. “This Is Temporary.” 

It’s true: This quarantine and virus won’t last forever. Humans can sustain stress for long periods of time. We are resilient. Remember, “This stress is temporary!” Say it again and again.

2. “Everything Is Going To Be OK.” 

The future is unknown, not only now but always. But there is no sense in triggering our nervous system into states of panic. We can tell ourselves everything is going to be OK, and it most likely will be.

If you’re too much of a realist or a pessimist, you can modify this mantra to “Everything is probably going to be OK.” If that’s still hard for you to believe, try “If everything is not OK, I can handle it.” And that is true! Try out different versions and see what calms the anxiety in your body. (Click here for a gentle experiential exercise to practice being your own good parent.)

Breathe You Are Going To Be Okay

3. “One Day At A Time. One Hour At A Time. One Minute At A Time.” 

When emotions run high, we can get overwhelmed. This is the time to slow way down. Remind yourself the only goal is to get through the next minute, hour, or day. Shift your focus to figuring out a pleasant and calming activity that you can do right now to get through a tough moment.

For example, recently I woke up feeling really anxious after having several calm days. I knew I was anxious because my heart was beating fast. I reminded myself that my goal was to “slow down and take it a minute at a time.” I read my list of state-changers, concrete activities that shift us out of anxiety and into states of calm, connection, confidence, and clarity.

Here’s what I did:

  • Dedicated 5 minutes to  grounding and breathing.
  • Vacuumed the house.
  • Made a cup of tea.
  • Exercised.
  • Took a very hot bath.
  • Wrote.
Nothing Diminishes Anxiety Faster Than Action

It took a few hours, but eventually, I started to feel a bit better. If none of those methods had worked, I would’ve told myself, “Hang in there! Tomorrow is a new day, and you will probably feel better in the morning.”

4. “Just Because I Feel Anxious At This Moment Doesn’t Mean In Reality Things Are Worse Than The Moment Before.” 

Anxiety has a funny way of generating catastrophic thoughts. When you are very anxious, it’s important to pause and notice your thoughts. If you think the world is ending or you’ll never be happy again or you’ve ruined your life, notice that and then remind yourself it’s just a feeling or it’s just a worry. It doesn’t mean it is true.

Read 13 Characteristics Of A Mentally Healthy Person

The way we talk to ourselves matters and affects how we feel and think. I hope you will try some of these mantras and see if they offer any relief. If not, you can at least feel good about the effort you made to help yourself. Working with anxiety and the emotions that underlie anxiety is a lifelong practice. The idea is to get into an experimental state of mind and have a wide variety of tools, like mantras, state-changers, and the Change Triangle, at your disposal. It’s about practice, not perfection.

For free resources on emotions, visit hilaryjacobshendel.com

Please share this article with anyone who you may think will find it valuable and helpful.

Originally appeared on: Psychology Today
Republished with permission
mantras to stop anxious thoughts pin
simple phrases to stop anxious

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Anxiety From Traveling? 10 Hacks for Fearless Adventures

Anxiety From Traveling? Hacks for Stress-Free Travel

Do you want to explore new places and have exciting adventures but you are afraid of traveling? You are not alone. Many people have anxiety from traveling that can damper the excitement of an otherwise happy event. 

Let us explore travel anxiety meaning, how it feels like, and travel anxiety causes. By understanding these aspects, one can learn ways to overcome travel anxiety and enjoy the trip better.

Understanding Travel Anxiety Meaning

Travel anxiety meaning: Travel anxie

Up Next

Feeling Alone In The Season of Togetherness? 5 Tips To Cope With Loneliness On Holidays

Feeling Loneliness On Holidays? Tips To Brighten Your Days

Winter celebrations like Christmas, Hanukkah, or Kwanzaa are all about having fun with friends and family. But sometimes, even with all the happiness around, you might get the feeling of loneliness on holidays.

If you’re dealing with bouts of loneliness, it’s important to know that you’re not the only one, and there are ways to deal with it. Dealing with long-lasting loneliness might need some special help. But there are also simple things you can do when you’re feeling lonely during the holidays.

This guide is here to help you understand and handle holiday loneliness. We’ll give you easy tips to feel better and enjoy the festive season more. Let’s beat those holiday blues together with simple steps and support. Happy holidays!

Up Next

Surviving The Holidays: 7 Practical Tips for Dealing With Holiday Stress

Practical Tips for Dealing With Holiday Stress

When you think about the holidays, you think about feeling happy, spending time with family and friends, taking a break from work and chilling. All in all, it’s a happy zone to be in. However, just like happiness is synonymous with the holidays, so can be holiday stress. So, what can you do when you are dealing with holiday stress?

With several things to do during this festive season like shopping for presents, making sure all family members are together and all sorts of other activities, no wonder you may feel exhausted, stressed and anxious during this time of the year.

Up Next

What is Illness Anxiety Disorder: Understanding The Fear Of Sickness

What Is Illness Anxiety Disorder? Types, Causes, Therapy

Do you worry a lot about getting sick, even when there’s no real reason to? Do you constantly keep checking your body for signs of illness? If this sounds like you, you might be suffering from what is Illness Anxiety Disorder. 

It’s more serious than you might think and can create a treacherous cycle, leading you down a rabbit hole of unwarranted distress and anxiety. 

But don’t worry, we’re here to help. We’ll talk about what is illness anxiety disorder, look at an illness anxiety disorder example, and figure out what causes illness anxiety disorder. 

We’ll also check out some illness anxiety disorder therapy options, and how you can support someone dealing with illness anxiety disorder. 

Stick with us, and we’ll find a way to get t

Up Next

8 Harmful Signs of Mental Illness in Women: A Comprehensive Guide For Identifying Red Flags

Harmful Signs of Mental Illness in Women And Treatment

Recognizing the signs of mental illness in women is crucial when addressing specific mental health issues that women face. It’s crucial to understand that the causes of these struggles affect not only women but everyone, and yet, our experiences can be uniquely different.

Mental illness, also known as mental health disorders, includes a variety of conditions that impact your mood, thoughts, and behavior. From depression and anxiety disorders to schizophrenia, eating disorders and addictive behaviors.

However, researchers have identified that although all genders suffer from mental health issues, women in particular show completely different symptoms and impa

Up Next

Breaking Down What is Autophobia and Ways To Conquer Your Fear of Loneliness

What is Autophobia? Core Causes, Symptoms and Ways To Deal

Are you afraid of going back home simply because it is empty?  In other words, you might be showing signs of what is autophobia.

The symptoms of autophobia can make you feel really scared and leave you anxious about your surroundings! It can make you feel alone even within a room full of people!

This article will help you get a handle on what is autophobia and how to face it. We will also provide you with what causes autophobia as it will help you to identify the source of your fears!

But first, let us look at what is autophobia.

What Is Autophobia


Up Next

How Can You Clear Your Mind and Find Inner Peace: 9 Secrets

How Can You Clear Your Mind? Strategies For Inner Peace

Have you ever experienced the overwhelming feeling of a cluttered mind? Ever wondered how can you clear your mind? The constant stream of thoughts, worries, and distractions can leave us feeling drained and unable to focus. 

In today’s fast-paced world, finding moments of clarity and peace is essential for our overall well-being. Hence, today we will explore effective techniques and strategies to help you clear your mind and regain inner calm. 

So, let’s embark on this transformative journey together and discover how to clear your mind from stress and anxiety.

How Can You Clear Your Mind?

Clearing your mind is essential for our overall well-being. Here ar