• 5 Empowering Mantras for Women Dealing with Workplace Disenfranchisement

    As self care activities like meditation and yoga rise in popularity, the concept of mantras has become more familiar. A mantra is a phrase you use in meditation to help you focus and create an intent that will be a positive driving force in your life. As you repeat the mantra during meditation, either out loud or in quiet thought, you’re planting a seed in your mind that will grow as you continue to nurture it through consistent meditation practices. Mantras can be very powerful tools used to help you gain confidence and calm anxieties in all areas of your life.

    For many women, the workplace continues to be a stressful, complicated arena. Women continue to face discrimination and gender bias, struggling to get ahead while maintaining a pay gap of 24 cents on the dollar compared to men. Pregnancy discrimination, sexual harassment, and many other issues plague the working woman on a daily basis. While you may be unable to change your workplace, you can aim to shift how you perceive and respond to challenging circumstances.

    This is where you can use mantras to ignite your sense of personal power, and give yourself confidence and peace of mind at work. You can use the mantras in this article, tailor them to suit you personally, or create ones of your own. Use the mantras during meditation in the morning before work. If you do not meditate, feel free to use and say the mantras at any re-occurring daily event you experience: when you wake up, when brushing your teeth, when you check your email, when you have a meal, when you get up to use the washroom, or when you go to bed, as some examples.

    If you’d like to try incorporating it into a meditation practice first, find a quiet place to sit with your arms resting at your side, your palms face up on your lap; make sure you don’t lie down. Give yourself 10 to 15 minutes to meditate. If you’re very busy or pressed for time, even five minutes is sufficient. If you’re unfamiliar with how to meditate, there are apps you can download for your smartphone or tablet to help guide you through different meditations; just search for “meditation” in the App Store. You can also search YouTube for “meditations” and try the guided meditations available there for free.

    Here are examples of mantras you can use to help you feel empowered in the workplace:

    • I am strong, I am intelligent, I am capable.

    • I am worthy.

    • Taking care of myself is my top priority.

    • I deserve time for self-care breaks during the work day.

    • I know I have strengths, gifts, and capabilities that are valuable.

    It’s important to recognize that our internal dialogue impacts our emotional and mood landscape. By using mantras to enforce either neutral or positive thoughts, you can keep negative self-talk at bay.


    Are you struggling in the workplace, and in need of support and guidance to help you advance in your career? Smart Therapy can help. Set up an appointment by clicking here.

    Rebecca Steele

    Rebecca Steele, MA, MSW, RP, RSW is an individual therapist in downtown Kitchener. She specializes in offering insight-driven depth therapy

    and supports individuals who may be experiencing symptoms related to anxiety, depression, and trauma. Click here to learn more about her online Kitchener counselling practice!