Micro Mantras for When Anxiety Wants to Ruin Your Entire Day

My anxiety kick-offs never needed a reason or an invitation. Sometimes it shows up uninvited at 8 a.m., sometimes in the middle of a perfectly normal conversation, and sometimes at 2 a.m. when you’re trying to sleep. And while anxiety can feel huge and overwhelming, the smallest reminders can be surprisingly powerful in reining it back in.

Here are a few self-tested micro mantras that may seem simple, but next time your brain is spiraling and making that boiling kettle sound, might want to give them a try.

1. “Progress Over Perfection”

Perfection is a myth. Trying to do everything flawlessly is basically giving anxiety a megaphone. Instead, remind yourself: progress over perfection. Even the tiniest step forward counts — whether that’s answering one email, getting out of bed, or finally eating something other than cold toast.

2. “Everything is Fine” (Even When It Doesn’t Feel Like It)

This one’s a little tongue-in-cheek — but it works. When your heart’s racing and your brain is screaming, repeating “everything is fine” can help reset your system. Sometimes the act of insisting on calm tricks your nervous system into following along.

3. “No Social Battery” — And That’s Okay

You don’t have to be “on” all the time, I know that people think that ADHDers can tune in on their hyperfocus mode when they wanted to, which is definitely not the case. Social exhaustion is real, and pretending otherwise only fuels burnout. A gentle reminder while amongst others like “my social battery is low” is a way of telling yourself it’s okay to step back, recharge, and not feel guilty about it.

4. “My Brain Has Too Many Tabs Open”

We all dissociate a little when things get overwhelming. Instead of shaming yourself for losing focus, lean into it with humor. Sometimes naming it — and laughing at it — makes it easier to ground yourself and gently come back.

Closing Hugs from this AuDHDer

Anxiety is loud, fast, and dramatic. But sometimes the smallest, simplest mantras cut through the noise. They won’t cure anxiety, but they can shrink it down to something a little less terrifying.

Next time your brain is feeling tense, try whispering one of these reminders. Worst case, you’ll make yourself laugh. Best case, you’ll breathe a little easier.