Thoughts
Safety Mantras
Safety mantras are one of my favorite practices and a go-to for many of my clients. A safety mantra is simply a short, supportive phrase that reminds your brain and body you are safe. While the concept is simple, research shows that when we think more positively or hold onto hope, we recover from illness and injury more quickly. This is partly because positive, reassuring thoughts can activate the brain’s reward system, releasing feel-good chemicals like dopamine and adrenaline, which in turn support immune function and overall healing.
These mantras are also a powerful way to interrupt automatic negative thought patterns. They give us a quick, accessible tool to redirect fear toward a sense of safety, helping us move through our day with less distress from symptoms.
It’s important to choose statements that genuinely resonate with you. We don’t want to force affirmations that feel false or highlight frustration. Instead, pick phrases you can believe in, ones that feel supportive, encouraging, and calming.
The goal is to come up with three personal mantras and repeat them out loud at different points in your day. You can use them during a flare-up or at random moments. I suggest saying each one three times in a row to really let the words sink in. Afterward, pause and notice any changes in your body or mood. You can also combine this practice with breathing exercises, graded exposure, or mindfulness for an even greater calming effect.
Examples of Safety Mantras:
“I am safe”
“I am strong”
“I am an incredible healing machine”
“I am resilient”
“I have been through this before I can do it again”
“This too shall pass”
“Pain does not rule me”
“Pain is not my identity”
“Pain does not mean damage or harm”
“I am on the path towards healing”
“I love myself”
“My body will adapt”
“My body will heal”
“This movement is safe”
“Traveling is safe”
“I’ve got this”
“I can handle any thought, stress or emotions”
“When my joy is louder, my pain is quieter”
“Food is safe”
“I can have a good day despite my pain”
“Pain is an experience”
“I trust my body’s wisdom”
“I can feel discomfort and still be okay”
“I am teaching my brain to feel safe”
“I am reclaiming my freedom from pain”
“My body is doing the best it can to protect me”
“I love my body”
“My body knows how to heal”
How to do: Safety Mantras
Choose three statements that truly resonate with you, ones that feel believable, supportive, and calming.
Decide when you want to engage with your mantras. This might be in the morning before your coffee, at random moments throughout the day, or at specific times set with reminders or alarms.
Repeat your mantras out loud for three full rounds, paying attention to how each round feels.
Afterward, take a moment to check in with yourself. How did it feel to say these statements? Did you notice any changes in your body, your breathing, or your emotions? Did your thoughts shift in any way? Was there anything else that came up?
Celebrate the fact that you just sent a powerful message of safety to your brain and completed your practice.
Mantras can be repeated as often as you like. To help you remember, you might frame them, post them around your home, or set them as your phone background. Think about what would make it easiest for you to get your “reps” in each day and make them part of your routine.
JOURNAL PROMPT
What safety mantras did you choose?
When will you plan to say your mantras?