15 Gentle Grounding Mantras for Anxiety Relief

Accepting Anxiety

If you’ve ever dealt with anxiety, mantras might not be at the top of your list of coping tools. You know how devastating and frustrating anxiety can be. It can show up completely unannounced without reason and leave you reeling with dread and worry.

It can taint positive experiences, hold you back from big opportunities, and fray relationships.

Worse, battling anxiety takes up a great deal of energy, often leaving sufferers not just anxious but emotionally exhausted. 

A common response to the uncomfortable sense of dread is to resist anxious feelings. You’ve probably spent a lot of time wishing that you didn’t have anxiety and that it would just slink off and disappear forever.

While it’s tempting to imagine an anxiety-free life, you end up wasting more energy trying to change what you can’t instead of accepting your circumstances. Once you accept anxiety as a part of your life, you can focus on implementing coping tools that make it easier to live with. 

Tools like mantras (and meditation), when used over time, can actually retrain your brain so that you don’t fear anxiety in the same way. The result? It has less power over your daily life and you have more control over how you treat yourself in those scary moments.

Mantras For Anxiety

Mantras for anxiety can help ground you, ease racing thoughts, bring you back into the present, and calm your nervous system. The body’s fight or flight mechanism is in overdrive during an anxiety attack.

So repeating a safe, comforting phrase can alleviate the intensity of the moment and give you the opportunity to engage in positive self talk.

Repetition gives your mind the time to absorb the kind phrases and believe them to be the truth. Then, you will begin to internalize the message.

Internalizing positive messages requires energy. The more energy you put into your positive self-talk the less bandwidth your mind will have to ruminate and dwell on anxious thoughts. 

Using mantras for anxiety will be most effective if you’re consistent. Repeat them even when you’re not feeling anxious so that you can associate the phrases with feelings of peace and positive visualizations.

Imagine cuddling with your pet, laughing with a loved one, or nailing an important speech.

Overtime, your mantras and visualizations will become hugely helpful anchor points during anxiety attacks. 

While anxiety may be a part of your experience, learning to work with it rather than resisting it can change the impact it has on your mental health. 

15 Mantras For Anxiety Relief 

“I am safe and secure. I invite light and peace into this moment.” 

“My intuition will guide me through to emotional safety.”

“These feelings will pass. Today I love myself just as I am: healthy and free.” 

“I accept my anxiety, but I remain in control of my heart and my breath.” 

“I am loved and supported. My feelings of anxiety are temporary.”

“Anxious thoughts are not a reflection of who I am or what my reality is.” 

“I deserve to be gentle with myself. I deserve to prioritize my mental health.”

“My higher power, who I trust and rely on, will guide me through this moment.” 

“I navigate this journey with kindness, patience, and compassion for myself.” 

“I surrender to the present moment and know I will return to myself stronger than before.”

“My anxious thoughts are just thoughts; I observe them and let them pass over me like clouds.”

“I am capable of conjuring a peaceful, restful state of mind.”

“Anxiety does not define who I am; I extend to myself eternal, loving kindness.”

“I love and accept myself just as I am. I give myself the grace to be vulnerable and human.” 

“My mind-body connection is powerful and strong. I am resilient.”

Mantra Work & Mindfulness

To elevate your mantras, do a quick body scan for physical sensations you experience when you have anxiety. Remind yourself that any response, whether a racing heart, sweaty hands, or shaking, shallow breath, is purely a physical instinct.

Anxiety stems from our natural fight or flight reactions to overwhelming stimulation.

Although frightening in the moment, anxiety falls on a spectrum. Many women experience ebbs and flows when it comes to anxious thoughts.

Be gentle with yourself as you lean into healing, and don’t demand perfection.

Positive self-talk will go a long way on your journey to mindfulness and quality mental health.

Mantras are just one part of healthily managing anxious thoughts. If your anxiety is getting the best of you and you need additional support, please don’t hesitate to seek out help from a qualified, licensed mental health professional in your area.

You are worth feeling good!