51 Daily Mantras for Anxiety Relief

Mantras for anxiety can reduce stress and increase calm in your life. Replacing negative thoughts with positive thoughts is a research-backed method to reduce the amount of worry in your life.

According to a 2016 study, “thought replacement” can reduce worry.

What is thought replacement?

It’s when you replace a negative thought with a positive thought.

Cognitive Behavioral Therapy is the clinical framework for this practice. It involves identifying specific negative beliefs or “stories” you tell yourself, and finding positive replacements for each.

A simple and accessible way to do this on your own is through mantras.

If you find you’re often anxious, try and pin down the root thought. Perhaps it’s something like:

• “I feel anxiety when I’m in social situations.”
• “I feel anxiety around perfectionism and not being good enough.”
• “I feel anxiety around doing new things.”

Then, replace each thought with a positive mantra, like this:

• “I’m calm in social situations and I have value to add to the conversation.”
• “I’m inherently worthy. Just by existing, I am good enough.”
• “New things come easily to me. I embrace new challenges.”

The more you can displace negative thoughts and increase positive thoughts with mantras, the less anxiety you are likely to have.

Mantras for anxiety

1. Everything is always changing. This too will change.
2. I choose to focus on the present moment. 
3. I’m calm in social situations.
4. I’m inherently worthy.
5. New things come easily to me.
6. I choose to feel calm.
7. I’m equipped to tackle this challenge. 
8. When I feel difficult feelings, I allow myself to explore them.
9. I notice my triggers and stay conscious of them. 
10. I know I am okay.
11. Just by existing, I am good enough.
12. I feel light. I feel calm. 
13. Peaceful energy surrounds me.
14. I am grateful for the sense of calm that surrounds me.
15. I give myself permission to relax and let go of stress.

16. I am safe.
17. I am in control.
18. The feeling I’m experiencing will pass.
19. I am strong.
20. I have everything I need right now.
21. It’s possible for me to rid myself of stress.
22. If I feel anxious, my expectations of myself may be unreasonable.
23. Tension is my reminder to be gentler with myself.
24. I’m relaxing my entire body, starting with my jaws, shoulders, and forehead.
25. My world is full of peace.
26. I am inviting calm into my life.
27. I embrace new challenges.
28. I give myself permission to feel any feelings that arise.
29. I have value to add to the world.
30. As I watch my feelings, I notice my anxiety lessening.
31. When the world feels chaotic, I focus on my breathing.
32. Life is simple. Breathe, release tension, and return calmer.
33. I know when to talk about my anxiety with others.
34. I am worthy of peace and calm.
35. Only I am responsible for my own sense of calm. No one else.
36. I choose to explore why I am feeling this way.
37. I’m doing the best I can with the tools I have. 
38. I feel compassion for myself.
39. I am cool and collected.

40. When I feel tension, that is my cue to remind myself to let go.
41. I am competent. 
42. What I’m going through is temporary.
43. When I breathe, I feel peace.
44. I release myself from feeling self-judgment.
45. I’ll be okay. 
46. My emotions are activated, but I am not in danger.
47. There is an aura of peacefulness around me that no one can disturb.
48. When I feel anxious, I remind myself to move one step at a time.
49. That tight feeling in my chest can dissipate if I focus on my breath.
50. When I’m anxious, I see the world through a filter. Breathe. Come back to reality.
51. All feelings are okay.

Further Inspiration

For more reading around anxiety, see the following articles:

• How to Stop Overthinking At Night
• 47 Affirmations for Anxiety
• 33 Mindfulness Exercises for Present-Moment Living