Self-care: Using mantras to boost confidence and manage stress
There’s a lot going on in everyday life. Whether you’re juggling work, family, relationships – or all three – it’s easy to feel like you’re running on empty. That’s where a little self-kindness can go a long way.
Taking just five minutes to ground yourself, check in and repeat a positive mantra can help you shift gears, feel more confident and face the day with more clarity.
What’s a mantra?
A mantra is a short, powerful phrase you repeat to help focus your thoughts and build positive habits over time. Think of it as a mental pep talk. You can say it quietly to yourself, write it down, or even pop it on a sticky note somewhere you’ll see it every day.
Often used in yoga, meditation and mindfulness practices, mantras have been shown in research to help us stay focused, reduce stress and boost our wellbeing.
Mantras for meditation or mindfulness can be as simple as a single sound – like the commonly used ‘Om’, or a short phrase that helps calm the mind, improve focus and promote a more positive mindset.
How do I start practising a mantra?
Step 1: Pick a mantra that feels right for you
Before you dive in, start by finding a mantra that speaks to you. It should be something simple and easy to remember, but meaningful too. Think about what you need right now or what you'd like to feel more of in your day.
Not sure where to start? There are lots of great books and online resources out there to help you find the right fit. Here are a few examples:
I am capable, I am courageous, I am kind
I believe in my potential
Great things begin with small steps
When I breathe in, I feel energised. When I breathe out, I feel relaxed.
Just like any healthy habit, it might feel a bit unfamiliar at first, but with a bit of practice, your mantra will start to feel more natural and personal to you.
Step 2: Make time for it
Mantras work best when you use them regularly. Try picking a time in your day when you’re less likely to be distracted, like while brushing your teeth or waiting for the kettle to boil.
Making it part of your routine helps turn it from something new into something second nature.
Step 3: Give yourself a reminder
Sometimes we just need a little nudge. A bright sticky note on your mirror. A calendar reminder on your phone. A message on your smartwatch. Anything that gently prompts you to pause, take a breath and say your mantra out loud (or in your head).
Step 4: Stick with it
Once you’ve picked your time, try saying your mantra three to five times out loud in a quiet spot. You could even say it while looking in the mirror. It might feel odd at first, but it can be powerful.
Focus on what the words mean to you. Really connect with them. This is your moment to show up for yourself.
Step 5: Call on it when you need it
Stressful day? Big meeting? Running late and everything’s feeling a bit much? This is when your mantra can really help. Even just saying it silently to yourself can give you a sense of calm and control.
You might find it helpful to practice your mantra:
On your commute
Before a presentation or interview
After a tough day
Before a big life moment.
It’s a simple and quick way to ground yourself and come back to what matters.
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Please note: The information throughout this article serves as broad information and should not replace any advice you have been given by your medical practitioner.