Don’t worry, be happy! When life gets overwhelming, remind yourself that life is full of reasons to celebrate.


There are moments when we feel as if we are drowned in overwhelming emotions. We get annoyed and agitated because we cannot control the situation. We get upset and sad because our bodies are not feeling well. We get worried because we are unsure what will happen.

Numerous research supports how meditation improves mental well-being and reduces stress. By focusing on breath and other relaxation techniques, meditation helps us clear the thoughts and ideas in our mind.  One way to bring yourself into a meditative space is by focusing on positive sayings, such as a mantra.  

What is a mantra? How does that help to calm me down?

A mantra is a word or a phrase that you repeat over and over again silently in your head until you enter a deep state of meditation. It can be anything, as long as it is easily remembered and fits the intent of your meditation.

You can decide how long you want to meditate with a mantra: even just 5 minutes will help you relax your mind! During a mantra meditation, your mind may start wandering off, and it’s okay. Speak to yourself as you would to a good friend, refocus, and start repeating the mantra again. The more your brain practices mindfulness with meditation, the easier it gets to have your negative emotions under control.

Here are 15 mantras that will help calm the voices in your head under times of stress or anxiety:

  1. “I am enough.”
  2. “I forgive myself/you.”
  3. “I love myself. I respect myself. I am beneath no one.” – Jim Kellner
  4. “Have pride in how far you have come. Have faith in how far you can go.” – Krysten Bishop
  5. “Focus on progress, not perfection.”
  6. “It’s okay not to be okay all the time.”
  7. “The past has no power over the present moment.” – Eckhart Tolle
  8. “I will look for and see beauty around me.”
  9. “I am letting go of all the emotions and thoughts that don’t help me grow.”
  10. “I can control my stress response, and I choose not to let it overwhelm me.”
  11. “I am grateful for this day, this moment, my mind and my body.”
  12. “This too shall pass.”
  13. “Worrying today is borrowing from tomorrow.”
  14. “Fear is nothing more than a feeling of uncertainty.”
  15. “I am breathing in. I am breathing out.” – Lisa Hayim

Feeling better? Welcome to your happy place!


Janice Chow, MS, RD, LDN is a Chicago-based registered dietitian, food enthusiast, and food photographer with a passion for promoting mind-body wellness to people of all different ethnic and cultural backgrounds. With a focus on helping people suffering from emotional eating and stress-related chronic diseases, Janice empowers individuals to achieve a mindful life. Make a visit to The Mindful Chow.