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33 Mantras to Quickly Calm Your Stress Response

Stress Relief | Stress Management

Yes, I want you to talk to yourself in wonderful and soothing ways.  As soon as you start to feel stressed, please talk to yourself with clear, gentle, and encouraging words.

You see, a cascade of biochemicals courses through your body when the stress response turns on.  What happens when your body and brain go into this alarm state?  Imagine:  tight muscles, increased heart rate, impaired digestion, depressed immune system and so much more.

That’s okay occasionally, but constantly living in a state of emergency will take a toll on your health and happiness.

Fortunately, you can turn the stress response around.  One way to do so is to talk to yourself in a soothing way.  Your kind words will let your brain know the “danger” has passed and thus will allow the relaxation response to kick in.

33 Mantras to Bring You Back to Calm

Here are 33 “mantras” – repetitive phrases – that will help you intercede in the stress cycle and bring yourself back to calm.  Some are original. Some are classics.

  1. I deserve to live with ease.
  2. I always feel better when I pause in response to stress.
  3. I say “no” to stress and “yes” to ease.
  4. I’ve done more than enough today.
  5. I’ve done well.  I don’t have to be perfect.
  6. My freedom lies in my ability to gracefully say “no.” – Click to Tweet
  7. Peace is within my reach.
  8. Stress is not my friend.
  9. Breathe and breath again.
  10. Smiling brings me joy.
  11. Laughter lightens my load.
  12. Even though I feel stressed, I completely love and accept myself.
  13. Time for a __________ (fill in the blank:  bath, walk, swim, cuddle with pet, breathtaking sunset, etc.).
  14. I’m in charge of my stress response.
  15. I feel grateful for __________ (fill in the blank).
  16. In every moment, peace is a choice.
  17. I choose __________ (fill in the blank:  peace, joy, love, calm, acceptance, etc.).
  18. It’s okay to leave now.
  19. Let it be.
  20. Stop and smell the roses.
  21. I thrive on a love.
  22. Be here now.
  23. Take a step back.
  24. Relax, release, ease. – Click to Tweet
  25. Slow down, you move too fast!
  26. Don’t worry, be happy.
  27. Take it easy.
  28. I forgive myself.
  29. It’s not the end of the world.
  30. All is well.
  31. I surrender and let go.
  32. I release all expectations that are leading to feelings of stress.
  33. I will stay calm and carry on.

Choose 3-5 phrases from the list above, ones that resonate for you, or create your own.  Write them on index cards and carry them with you as a reminder, place them in prominent places where you’ll see them frequently, or put them in the “reminders” on your SMART phone or tablet.

4 Steps to Less Stress

It’s easy to make stress worse with the words you use.  Instead of telling yourself how stressful everything is or painting a doomsday scenario, try these 4 steps and see if they make a difference for you.

  1. Notice when stress begins to build.
  2. Pay attention to what you tell yourself when you feel stressed.
  3. Delete negative messages and insert one or more of the positive messages above.
  4. Repeat the positive message until you feel calmer.

These phrases may not be your total solution to stress, but they can be an integral part of your overall stress strategy.  Of course, it may not be easy at first.  You probably have been giving yourself negative messages for eons.  But it will get easier with practice.

And won’t it feel marvelous to be the master of stress rather than its servant?

Click here for access to my library of free resources, including a free printable of the 33 Mantras + simple instructions.

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  1. Lol, I use that last one a lot, so maybe it’s no coincidence that it’s my favorite number, 33. 🙂

  2. I use a breathing technique and tell my subconscious mind that there is no threat at this time.

  3. Jean Sampson

    I cut down on a lot of my stress around classes by allowing a friend to be my assistant (she pays for her classes by helping me collect money and registration forms and emailing students supply lists, helping me set up and break down the room and just generally being a support buddy! She was afraid that she would not be able to help enough to pay for her 2 classes, but believe me, she has made things that I dreaded into fun activities with a buddy! She is MORE than paying for her classes! 🙂 I tell her that a lot because I don’t think she thinks she is doing enough! She IS!

    I always take a deep breath when stressed and make myself physically stop what I am doing and say to myself, “This is really not life or death so you can slow down and you can even make mistakes and ask for help if you need to. Chill, Jean “

    • Beautiful, Jean! I love what you say to yourself. It’s so to the point.

      And, how smart to get help from a student with your classes. There’s so many great ways to cut back on stress.

  4. Hi Sandra,

    When we say so many phrases one after the other, the stress is surely going to evaporate!! But it returns again with another stressful day. I often say: This too shall pass. Nothing is permanent.
    It has been helping me to some extent but if we try to detach ourselves from stressful people and situations, slowly we get used to managing stress in a positive manner.

    Thanks for the reminders.

    • Oh, I like that one too, Balroop. Yes, stress does return, but if we train our mind to look at it in a different way, it was have less impact. Of course, I also agree that non-attachment is a powerful way to let go of stress as well.

  5. #14 shows that we, not stress, has the power, Sandra! We are in charge and we can choose.

    I’ve noticed that I behave a certain way when dealing with stress – every single time. So, now using mindfulness, I catch myself before getting stressed and interject the stress response with laughter. At one point, I used to think, “wow this is an absolute disaster” that was unfolding. After noticing this response and the negativity that followed, I learned to change the response and made the disaster response even more dramatic that I had to make myself laugh. Losing my way on the road is not an absolute disaster. being late is not an absolute disaster. There are real disasters in the world – my day to day ups and downs usually don’t fall into that category.

    • That’s such a powerful story, Vishnu! I also noticed that I talked to myself in a certain way when I feel stressed. Hence, I began to talk to myself in a different way and this post was born. Laughter is such a great way to dissolve stress. I’m so happy you gained this perspective and have shared it with us today.

  6. Hi Sandra, intervening during stressful negative thoughts makes a huge difference in my life. I’m so glad I learned and practiced the habit .I use some of the responses you share here and others are new to me. What a great list.

    The stress really only exists in our minds anyway, so why allow it to have the power to make us sick or fearful or worried?

    Like you say, we’re either master of our mind or its servant. The choice is ours.

    • I’m not surprised you have this down, Elle! You’re a master at working with your mind. Yes, we can do so much to calm our stress when we learn to calm our minds. It doesn’t make sense to get sick, fearful or worried, but it took me many moons to realize that. I’m so glad I did. It takes time to retrain the brain, but it’s so worth it.

      • Wouldn’t go so far as to say I have it down Sandra! But I do practice…and yes many moons have passed and continue to pass as I keep on keeping on. 🙂

  7. As I love me more and see the abundance I have I experience much less stress. I know that when what in the past would have sent me into stress behaviour has gone. meditation helps and making more me time. I choose love, I am grateful for my life every day. Time for a yummy caulifower bake 🙂
    Suzie xx

    • That’s beautiful, Suzie! I’m so happy for you. It’s such an inspiration to see how our stress decreases when we make positive lifestyle changes. Keep enjoying!

  8. 19 and 32 are my favorite. Let it be is so simple and it reminds me of the song. I love to consciously let my expectations pass. It can calm you down so quickly. Thanks for these mantras. I will keep them in mind next time I get stressed which mainly occurs from projecting bad things into the future.

    • I like that song too, Sebastian, which itself can set us on another track. Expectations usually get us in trouble, don’t they! You’re pretty on top of it if you can usually let your expectations pass. That’s so inspiring! You’re very welcome. I hope one of these phrases pops up at the right time for you.

  9. Stress sucks! Especially when it pops up for no real reason other than you’ve been accumulating it and letting it build up for too long. I sometimes do with It’s okay, or even it’s not the end of the world which helps me find a bit of humor on the situation because mostly it’s the little things that stress us out.

    • Good point, Annabel. All those little things add up, don’t they! I think it always helps to bring humor into the situation. You’ve got a great take on that.

  10. Rahul

    Simple but sure work out well!

  11. My most calming phrase is, “Be still and know that I Am God (and you’re not)”.

    My close second is related – gleaned from work in 12 steps: “I am powerless to make everything ok for everyone, so I can relax.”

  12. I really like #32! Stupid expectations.

  13. Hi Sandra,

    When I am stress, I use no.23 – take a step back. I get so busy trying to balance work, family, and other commitments. And when I start to feel the stress and the pressure, I try to step back and reflect… where are these things taking me? Will I love the results or not?

    When I read the first few lines of the mantras especially 4 – I’ve done more than enough today.
    and 5. I’ve done well. I don’t have to be perfect – I instantly connected myself to stress. I realized that these are the main sources of my stress and I should read this over and over to remind myself that “it is enough”. These mantras are great additions to my daily affirmations.

    Thanks for the great post Sandra!

    • You’re so welcome, Patricia! I find taking a pause very powerful too. It changes my whole energy.

      It always helps to know our stress triggers and I think #4 and #5 point to deep patterns within us, which is the first step to change. I have a similar challenge, always pushing past my boundaries and trying to do more. Good luck with this. I’m glad some of these resonate for you and are a good addition to your affirmation collection.

  14. I really like # 5. My favourite Mantra is from Brene Brown – I am imperfect and I am enough. That helps me find perspective. I really appreciated this post Sandra.

    • Hi Sharon,

      Perfectionism creates so much stress in our life, doesn’t it? I tried to get to these deeper issues underlying stress with some of these “mantras.” Thanks for sharing this one from Brene Brown! I’m glad it helps you find perspective and that this post spoke to you.

  15. Jem

    Stress has taken its toll on me these past few weeks. It made me feel really unhealthy. I know I am easily affected with the stress and pressure at work, so to make me calm, I keep telling myself: All is well! This crap moment is just temporary. You don’t have to dwell on negativities, so just let go.

    Thank you for this post. This lifts me up to a higher level of calmness and peaceful mind.

    • Hi Jem,

      I love your message to yourself! It feels absolutely perfect for you. Some of us are more easily effected by stress for various reasons. I know I am and it has helped me to acknowledge that and take the steps I need to live a calmer more peaceful life.

      Thanks for sharing your “mantra.” I find it so inspiring.

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