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Hi There!

Welcome to my island of sanity and serenity. I'm Sandra Pawula - writer, mindfulness teacher and advocate of ease. I help deep thinking, heart-centered people find greater ease — emotionally, mentally, and spiritually. Curious? Read On!

33 Mantras to Quickly Calm Your Stress Response

33 Mantras to Quickly Calm Your Stress Response

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.

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  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?

Thank you for your presence, I know your time is precious!  Don’t forget to  sign up for Wild Arisings, my twice monthly letters from the heart filled with insights, inspiration, and ideas to help you connect with and live from your truest self. May you be happy, well, and safe – always.  With love, Sandra

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