# Improve your menopause mindset with a mantra for positive thinking ## What is a mantra? The [National Center for Biotechnology Information](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4511287/) (NCBI) defines mantra as, “prolonged repetitive verbal utterance.” Simply put, it’s a word or phrase stated over and over again, either silently or out loud. Paying attention to the breath (as in meditation) can also be considered a form of mantra. The idea is that you say the words so many times, they begin to lose their literal meaning. It shuts down the frontal lobe (conscious thoughts) and quiets the mind. And some even believe that those beliefs can become ingrained in our psyches. ## Benefits of a daily positive thinking mantra Researchers agree that practicing a daily mantra has both mental and health benefits, large and small. According to the [U.S. Department of Veteran Affairs](https://www.mentalhealth.va.gov/coe/cesamh/docs/Mantram_Repetition_for_Employees.pdf), the [NCBI](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136530/) and the U.S. Public Health Service, some of the benefits of mantras include: - Improved quality of life - Increased [mindfulness-awareness](https://gennev.com/education/mood-swing-menopause) - Decreased stress - Increased relationship satisfaction - Strengthened ability to remain calm in stressful situations - Increased pain management ## Do mantras actually work? Can something so simple really be effective? How does the power of positive thinking actually work? ### Why mantras work Mantras can work on several levels, from our endocrine systems to our subconscious minds. According to the International Journal of Yoga in a study published with [NCBI](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573542/), “Scientific studies on ‘Om’ chanting suggest that the mental repetition of ‘Om’ results in physiological alertness, increased sensitivity as well as synchronicity of certain biorhythms, and increased sensitivity to sensory transmission.” Chanting can also [stimulate the pituitary gland](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483482/), releasing chemicals that calm the mind and aid in hormonal balance. ## How to choose a daily mantra for menopause The good news is that there’s really no “wrong” way to mantra your way through menopause. You could choose a mantra that has nothing to do with menopause at all and still see results! But it turns out, “ [the power of intention](https://www.ncbi.nlm.nih.gov/pubmed/19245175)” indeed has lasting effects on the brain and body. So, we recommend turning your attention to the challenge at hand: overcoming the [negative symptoms of menopause](https://gennev.com/education/perimenopause-menopause-symptoms). We also recommend choosing a mantra that is positive, uplifting “” and specific. If you’re [concerned with hot flashes](https://gennev.com/education/menopause-hot-flash/), you might say something like, “Cool breeze, cool breeze.” You can always go with a classic, such as, “This too shall pass.” ## How to “do” your daily mantra There’s even more good news: you don’t need to carve out a special time each day to practice your daily mantra for menopause (huzzah!). You can do it practically anywhere at any time. (Though, it always helps to practice it when symptoms are at their worst). Some of the best places to practice your mantra include during your … - Daily meditation - [Workout](https://gennev.com/education/building-bone-density-after-menopause) - Commute to and from work - Naptime, [rest time](https://gennev.com/education/why-you-need-good-sleep-how-to-get-it) - [Shower or bath](https://shop.gennev.com/products/body-wash-for-women) You can also practice while brushing your teeth, doing the dishes, or during a commercial break. Whenever symptoms arise, simply take a few deep breaths and say your mantra over and over. We recommend shooting for a high number of repetitions, such as 100. Studies show that saying your mantra out loud can [stimulate the pituitary gland](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483482/). But you don’t _have_ to say them out loud in public. Just saying them silently to yourself helps, too. ## Ideas for daily mantras for use during menopause If you’re feeling creatively blocked when it comes to your daily mantras, we’ve created a few to help you get started. Feel free to use these mantras, or replace parts of them with your own symptoms and emotions. - I accept that I’m drenched in sweat, but this too shall pass - My face feels like it’s on fire; cool breeze, cool breeze - Even though my [emotions feel out of control](https://gennev.com/education/women-menopause-ptsd/), I love myself - I’m [so tired right now](https://gennev.com/education/menopause-and-fatigue/), and that’s OK ## Getting the most mileage out of your daily mantra Some of the emotions menopausal women have been known to feel during their daily mantra session include: - Boredom - Embarrassment (we still blame Stuart Smalley for this one) - Hunger - Doubt - A burning desire to check [Instagram](https://www.instagram.com/mygennev/) feeds It’s a practice. Like [exercising](https://gennev.com/education/menopause-and-exercise), [eating right](https://gennev.com/education/mediterranean-diet-menopause/) and meditating, the daily mantra practice doesn’t always come easily. Experts suggest practicing a new habit for 21 consecutive days before evaluating whether or not the habit is working for you. ## The other side of mantras: What if it’s not working? What happens if you stick to your mantra habit for 21 days and it’s still not working? You’re not feeling more relaxed (or even a little better) after you say them, and you really gave it a good shot. If you’ve tried repeating your mantra for at least three weeks, and you’re not seeing (or feeling) results, we’re not going to fault you for stopping. Especially if you find that remembering to repeat your mantra adds more stress to your life than it’s worth. Of course, we always recommend [reaching out to a medical professional](https://gennev.com/plans) to talk about your symptoms as well.