7 simple mantras that will improve your mental health

A mantra is a word or phrase repeated again and again, normally during meditation. But don’t worry, we won’t be doing any yoga, drum beating, chanting or dancing in the streets today. However, please feel free – if this floats your boat.

Mantras can be a sound (like “OM” – we’re not going to use this) or they can be a simple sentence to replace the incessant thinking of thoughts (we’ll use these).

A positive affirmation is a term often used interchangeably with mantras; yet the two have different origins and applications. But, hey – who cares what they’re called or where they come from. They worked – for me. They helped relieve my anxiety and panic attacks.

This might come as a surprise; we all have mantras that we repeat over and again. Perhaps you’re not aware of yours – yet. Hopefully your lucky and have positive mantras like “I am simply gorgeous”. Or, like many of us, your mantras tend to be negative, “I’m too tall”, “My nose it too big”. These are the negative thoughts that shape our view of ourselves and are cemented by repetition.

Are you aware that your mind is perpetually spinning, generating constant (often negative) thoughts?

The beauty is, that once you do become aware, you can change this. You can introduce positive mantras. You can switch your negative thoughts to positive ones… and take my word for it, this will have a profound affect on your life. Mantras are known to both uplift you and help to keep you focused. In other words, they’re designed to change you, your self, your mood and your negative thoughts.

Mantras also give your brain a little workout. And they can transform you by uttering them time and again. Don’t believe me? Remember (from my other posts on stress relief etc) when I told you that I tried everything? I. tried. everything! Repeating my mantras was one of those weird and wonderful – out there – techniques that I found to be beneficial. I used to sit, eyes closed; headphones on, listening to water and dolphins with music, and uttering one or other of the mantras (to myself – I didn’t want the boys thinking I’d totally lost it). You can laugh!

Sciencephotolibrary.com

But, get this. Neuroscientists, equipped with advanced brain-imaging tools, are beginning to quantify and confirm some of the health benefits of this ancient practice, such as its ability to help free your mind of background chatter and calm your nervous system.

In one study recently published in the Journal of Cognitive Enhancement, researchers from Linköping University, in Sweden, measured activity in a region of the brain called the default mode network—the area that’s active during self-reflection and mind wandering—to determine how practicing mantra meditation affects the brain.

From a mental health perspective, an overactive default mode network can mean that the brain is distracted—not calmed or centered (Yoga Journal)

Of course, there’s lots of myths about mantras. But it is widely acknowledged that the more you repeat a phrase, the more it becomes a part of you. Your mantras can reinvent your inner chatter. This is why they are used for more severe mental conditions such as anxiety. The more you repeat the mantra, the more you reframe your thinking and abide by it. This replaces the old negative message which used to repeat in your head with the new more positive one (Rachel Yahne, Huffpost.com).

Here are some of my favourites which you might want to try – you can google some more or just make a mantra up to suit yourself. It’s not just what you’re uttering in itself that’s beneficial, it’s the repetition too.

Eckhart Tolle
  1. “This. too. will. pass.”, Eckhart Tolle – this was especially beneficial to me when I was heading towards a panic attack. I still use this when I’m feeling out of sorts.
  2. “Every day in every way I’m getting better and better”, Laura Silva – I used this a lot and found it helpful, and still do.
  3. “I am in complete control of determining my emotions”, Aisha Moktadier.
  4. “I choose to be happy”, Rachel Yahne.
  5. “I change my thoughts, I change my world“, Norman Vincent Peale – oh boy, don’t get me started on this one.
  6. “Be the change you wish to see in the world“, Gandhi.
  7. “Let It Go” I used this on the exhale when I was practicing breathing techniques.
Healthyplace.com

It’s hard not to hear Elsa belting out the lyrics to “Let It Go” (from Disney’s “Frozen”) when I hear these three words, but this phrase offers wisdom for everyone, not just those cursed with a syndrome that makes everything into an icicle. It’s especially helpful for when you get caught in obsessive thinking, ruminations that take on a life of their own says Therese Borchard, Sanity break.

Mantras are a great tool you can use to calm your mind anytime and anywhere i.e. in the lift on the way to an interview or on the way to sit your driving test. Feeling agitated, lonely, excited, stressed? Pick a mantra and utter it silently and constantly for a few minutes. As with anything new, the more you practice, the better able you are to reap the benefits when you most need them.

These methods work better for some than others. We are all unique and you should use what feels most nourishing to you. You choose your positive mantra and practice it often.

Understand that your mind will drift. That’s normal. Your mind is constantly fluctuating. You’ll go off on a tangent and start thinking of other things. Don’t fret! Just relax and shift your focus back to your mantra.

Mirror.co.uk

Over time this part will get easier and easier!

It takes 40 days for the transformational power of the practice to create a permanent shift in your consciousness. During that time, you may also notice that you have a more positive outlook on life, improved concentration, greater self-awareness and less judgment toward yourself and others, Bhakti Marga.

“The more you chant (repeat your preferred mantra), the more self-confidence, joy and happiness will be inside of you”, Paramahamsa Sri Swami Vishwananda.

And don’t knock it ’til you try it.

Have you ever practiced any of the above? Did it work for you. Are you willing to give it a go? I’d love to hear your thoughts.

Author: mentalhealthfromtheotherside.wordpress.com

Mum to two amazing sons. Following recovery from a lengthy psychotic episode, depression, anxiety and anorexia, I decided to train as a Mental Health Nurse and worked successfully in various settings before becoming a Ward Manager. I am a Mental Health First Aid Instructor and a Mental Health Awareness Trainer, Mental Health First Aid Youth and Mental Health Armed Forces Instructor. Just started my mental health from the other side blog.

9 thoughts on “7 simple mantras that will improve your mental health”

  1. I like this blog post a lot! One mantra (sort of) that I’ve used with loads of success is to look in the mirror and say or think, “I’m so darned sexy. Look at me!” I look like an old schoolmarm, but I’ve got myself convinced that I’m one hot lady. The only downside to this hilarious delusion is that I can never grasp why guys aren’t digging me, ya know?

    Another one I sort of used earlier today was when I caught myself panicked because something wasn’t right. (This obsessive thought can drive me nuts.) I thought, “It’s just an obsessive thought! Chill.” And then I asked myself why I was obsessing, and I remembered that I went up on Prozac a few days ago, but this morning I forgot to take the extra Prozac. (I doubt extra Prozac kicks in that quickly, so what I really suspect is that my subconscious was trying to remind me.)

    I hate Eckhart Tolle! Not sure why. I tried reading his Power of Now book in 2005 when I was going crazy, and it made everything a million times worse. Also, he’s got some sort of tie to Her Royal Highness Queen Oprah. Don’t get me started on her! 😀

    I hate Disney’s “Let it Go,” too. I watched that scene on YouTube when she sings the song, and it was the worst song I’ve ever heard. (Please don’t hate me, anyone!)

    Liked by 1 person

  2. I love the power of positive thinking and changing our thoughts to change the world! I’ve been changing my negatives to positives for a couple of years, it was difficult in the beginning but it has paid off. My most used mantra has always been “It is what it is”. It can be used in so many different situations. It’s my “Let it go” LOL.
    This was a great post!

    Liked by 1 person

  3. An overactive default mode network, yep, pretty sure that’s what they’d find with my over-thinking, over-stressing brain!
    Love this post and you’ve shared some great mantras. Not sure I could pick a favourite, but ‘let it go’ is one I need to go when it comes to sweating the small stuff, and ‘I can change my thoughts, I can change my world’ is a fantastic one because it shows that, while we may feel we lack control over so much, we can change
    Wishing you all the very best for a happy, healthy, brighter New Year 🎉
    Caz xx

    Liked by 1 person

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