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9 Mantras For Anxiety That Experts Use Themselves

On Anxiety

On Anxiety

Anxiety is a common emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. If left untreated, anxiety can be crippling. It can lead to lightheadedness, nausea, headaches, stomach pains, panic attacks and more.

Therapy, medication or a combination of the two are vital if anxiety is inhibiting your daily life. And for a quick fix, experts say relaxation techniques like mantras can help.

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9 Mantras For Anxiety That Experts Use Themselves

9 Mantras For Anxiety That Experts Use Themselves

https://www.huffpost.com/entry/mantras-for-anxiety_n_5b8570c0e4b0162f471cdfda

huffpost.com

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Key Ideas

“Mantras can be helpful for folks with anxiety in two ways: They can focus the mind, and they can provide counter-narratives to anxiety-provoking automatic thoughts.”

Chantelle Doswell...

“Mantras can be helpful for folks with anxiety in two ways: They can focus the mind, and they can provide counter-narratives to anxiety-provoking automatic thoughts.”

Chantelle Doswell, lecturer at Columbia University’s School of Social Work.

Mantras Against Anxiety

  1. Try starting a phrase with “I am” followed by an adjective and repeat slowly, as a set of three. Ex: “I am at peace”.
  2. Remind yourself that nothing lasts forever by repeating "this too will pass" in rhythm with your breath.
  3. Fit the following affirmation to what you need in the moment: “I am _____, and I deserve every _____ thing.” Ex: “I am beautiful and I deserve every beauty-filled thing.”
  4. “It’s not about you.” is a mantra that helps with concerns about the opinions of others.
  5. “All is well.” If repeated several times reminds you hat things are going to be OK.
  6. Acknowledge the good things in your life during a moment of anxiety by repeating “thank you.” 
  7. Repeating “Calm down” to yourself with deep breathing exercises may be useful.
  8. You are lovable.” Is useful if you are feeling stressed or panicked over a loved one.
  9. “What can I see and experience today that will thrill and amaze me?” will refocus your mind on something positive rather than negative.

On Anxiety

Anxiety is a common emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. If left untreated, anxiety can be crippling. It can lead to lightheadedness, nausea, headaches, stomach pains, panic attacks and more.

Therapy, medication or a combination of the two are vital if anxiety is inhibiting your daily life. And for a quick fix, experts say relaxation techniques like mantras can help.

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Stop And Breathe

Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.

When a...

A Simple Breathing Technique
  • Sit in a comfortable position.
  • Close your eyes and inhale slowly through your nose.
  • Exhale deeply.
  • Continue to breathe deeply and fully. Allow your breath to be a guide to the present.
  • With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”
Figure Out What's Bothering You

The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you need to stop and think about your thoughts and feelings.

Writing all that bothers you or talking with a friend can help you understand your anxious feelings.

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Use Aromatherapy

Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.

Aromatherapy is thought to help activate certain receptors in your ...

Go For a Walk Or Do Yoga

Walking away from an anxiety inducing situation can be very effective. Taking some time to focus on your body and not your mind may help relieve your anxiety.

Write Down Your Thoughts

Writing down what’s making you anxious gets it out of your head and can make it less daunting.

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Decide What You Want Out Of Life

Identify what you want to change about your life. It can help you focus on the promises you're making to yourself. 

Try to focus on one change at a time.

Envision The Life You Want

When you start to visualize your life in the way you want it to be, things can start to move in that direction. 

What do you already have that brings you closer to your vision?

Experiences That Make You Happy

Try to think about the experiences that truly make you happy and engage with them as often as you can until they are wired into your brain.

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