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People can choose the phrases they find most soothing and helpful, for example:Īffirming phrases remind a person that they can work through fear and anxiety. Calming phrasesĬalming phrases can help a person repeat a message of reassurance. While reciting these single words, breathe in deeply before saying the word, then breathe slowly out while drawing out the vowels. Short, vowel-intensive single-word mantras allow a person to slowly repeat a single word while meditating. Some options to consider include: Single-word mantras They should be short enough to make repeating them easy. At 6 months, participants in mantra meditation had clinically relevant reductions in depression symptoms, especially mood symptoms.Įffective anxiety mantras should reflect the way a person wants to feel and their personal beliefs.
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However, the authors caution that many of the studies were of low quality.Ī 2021 randomized controlled trial assessed the effects of 6 months of mantra meditation in 60 people with depression compared with progressive muscle relaxation in 63 people with depression. Rather, researchers generally find that repeating soothing phrases while meditating is helpful.įor example, a 2018 systematic review found general improvements in stress, anxiety, anger, depression, and burnout among participants in 37 studies. However, these studies do not show that specific mantras or the religious practices underlying them are important. Several studies suggest that mantras may improve mental health.
Read on to learn more about mantras for anxiety, including their origins, the potential benefits, and how they may be effective in aiding the treatment of mental health conditions.
Many studies allow practitioners to choose a personal mantra consistent with their beliefs.įor people who do not practice Buddhism or Hinduism, English words and phrases are a way to use mantra-based meditation without engaging in cultural appropriation. More recently, people have used the term mantra to refer to any phrase or expression that a person repeats to themselves, including traditional Sanskrit mantras, prayers and phrases from other religious traditions, and inspirational words and expressions.Ī number of studies suggest that soothing mantras may help ease anxiety and other mental health conditions, such as depression. Most traditional mantras are in Sanskrit and use elongated vowel sounds to support chanting. The concept of a mantra originates from Buddhist and Hinduist traditions. Practitioners of mantra meditation believe these words have spiritual or magical powers to ease distress and promote spiritual enlightenment. A mantra is a word, sound, or phrase that a person repeats while meditating or chanting. Mantras for anxiety focus on easing anxiety via spiritual support, enlightenment, and promoting feelings of calm.
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