A mantra is a word or phrase that a person repeats and that reflects their beliefs or values. Incorporating mantras or regular, repeated self-affirmations in your life can help you develop a positive inner voice, build self-esteem, and strengthen mental wellness.

If you are experiencing a mental health concern, please reach out for help. You can connect with licensed mental health professionals at BetterHelp.

What does research say about the value of self-affirmations?

Research shows that repeating self-affirmations can activate the brain to strengthen feelings of self-worth. Creating a mental image of yourself as self-confident, happy, or strong can stimulate areas of the brain in similar ways that actually experiencing these states does. If you regularly repeat mantras or self-affirmations, your brain may begin to view them as facts.

What is a good mantra to repeat or affirmation to regularly tell yourself?

There is no one answer about what makes an effective mantra. What is right for you is very personal. However, there are some suggestions to consider for mantras and self-affirmations.

• A good starting point is to make sure that mantras are relevant to your life.
• Your mantras may be most effective if they reflect your personal values—what is important to you—and are based on your strengths or areas that you are realistically working to strengthen.
• Mantras may be most effective if they are able to be followed by action. For instance, if you purposefully and regularly tell yourself that you are strong and can face adversity, then when challenges arise, try to harness the power of the message and the strength you’ve been building and take action to address the difficulties.

What is the best way to practice mantras or self-affirmation each day?

• Try repeating your mantra or affirmation two times each day, perhaps in the morning when you wake up and at night before you go to bed.
• Try repeating the affirmation ten times. Focus on what you’re saying and try to believe it.
• Work time for mantras into your schedule so that they become part of your regular routine.
• Have patience. Change may not come immediately, but perseverance can pay off.

25 Examples of Personal Mantras or Self-Affirmations:

1. I am confident in my abilities.
2. I am proud of myself when I do specific things.
3. I can name, accept, and manage my emotions.
4. I am giving myself the care that I deserve.
5. I am at peace with who I am.
6. I am grateful for certain people in my life.
7. I have talents that I am using.
8. I have the ability to conquer challenges.
9. I have the courage to speak up for myself.
10. I am adopting positive habits.
11. I cannot control everything.
12. I am capable.
13. I am choosing to rise above negative feelings.
14. I am in charge of myself.
15. I am resilient and strong.
16. I cannot control others, but I am in control of my responses.
17. I am learning and growing.
18. I am flexible and can change.
19. I trust myself.
20. I am loved.
21. This moment in life doesn’t define me.
22. This moment in life won’t last long.
23. All I can do is my best.
24. I am paying attention to what brings me joy.
25. I am enough.