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Published on February 28, 2020

How to Relax Your Mind When Stressed (The Simple Guide)

How to Relax Your Mind When Stressed (The Simple Guide)

Do you ever feel stressed and overwhelmed by things going on in your life? Most of us do from time to time. Stress is a normal part of life. It is actually a survival mechanism to protect us from dangerous situations. The problem arises when we don’t know how to relieve it, and the stress persists.

Here we are going to look at why we have chronic stress, and then I’ll show you how to relax your mind with some simple practices. You’ll see for yourself that a peaceful mind is well within your reach, no matter how stressed out you may be.

Benefits of Relaxing Your Mind

The main benefit of relaxing your mind is that it relieves stress. By calming your mind, you’ll feel less overwhelmed by your emotions, which can make you feel like you’re losing control.

By calming your mind, you also avoid many of the health consequences of stress, such as high blood pressure, depression, and fatigue. A peaceful mind will improve your mood by reducing anger and frustration, and also improve your confidence in handling life’s problems.[1]

Overall, you’ll feel better physically, mentally, and emotionally.

Why We Have Trouble Relaxing Our Mind

I often hear people say, “I can’t stop my mind from racing.” They are usually busy people whose lives are filled with commitments and activities. They have demanding jobs and families to take care of. Sometimes, they are young people with goals and ambitions.

There’s nothing wrong with these scenarios. They are normal courses in our lives. The challenge is to find a balance between our commitments to others and our personal needs, and one of those needs is relaxation.

A busy life tends to overstimulate our mind. Basically, anything that touches any of our five senses (sight, sound, taste, touch, smell) will trigger a chain of thoughts. So, all our activities are continuously stimulating our mind. And if we’re really busy, then we can experience sensory overload, which leads to a racing mind and stress.

Reframing Our Views About Relaxation

Another reason we have trouble relaxing our mind is our unconscious views about relaxation. Ask anybody about his views about relaxation, and he’ll probably tell you it is a good thing, and people should take the time to relax regularly. Then, ask him if he actually does that. Chances are he doesn’t.

It’s much like people’s views about exercising. They know it’s good for them, but they have a hard time practicing it. The reason is that our subconscious mind tells us something different. Our subconscious mind tells us things like:

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“I don’t have time to relax.”

“I have more important things to do.”

“I need to be productive.”

“I don’t know how to relax my mind.”

“I’m the type of person who can’t sit still.”

These subconscious beliefs are very strong, and they dictate our actions. So, if we want to change these beliefs, then we need to reprogram our subconscious mind. That may sound difficult, but it’s not. You can easily do it with a technique called writing meditation.

With writing meditation, you simply copy a set of affirmations by hand in a notebook for about five minutes a day. You can do it at any time and any place. You don’t even need a quiet place.

After a few days, you’ll notice a change in your behavior. It will become easier to dedicate time to relaxing your mind. Here is the relaxation writing meditation:

I realize that I deserve to have peace of mind. I know that with a peaceful mind I will be happier, more productive, and make better choices in my life. May I live in a way that doesn’t overstimulate my mind. May I reduce unnecessary background noise around me.

May I take some time everyday to relax and settle down. May I have the strength to follow other relaxation practices to further calm my mind. I commit to relaxing my mind, so that I may realize true happiness and personal fulfillment.

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In order to get the most benefit from this exercise, I suggest doing it once a day for about 3 to 4 weeks, or however long it takes for you to make relaxation a priority in your life.

How to Relax Your Mind

How to relax your mind is pretty simple. The suggestions below will accomplish two things:

  • They will prevent your mind from getting too agitated in the first place.
  • They will allow your mind to settle down naturally.

You are free to choose any of them. Your choice will depend on how agitated your mind is. If it’s highly agitated, then you’ll want to start with some simple suggestions, such as closing your eyes for a few seconds. Then as you begin to relax over time, you may want to try something for deeper relaxation, such as meditation.

Here are some simple practices for how to relax your mind.

1. Listen to Soothing Music

Soft music can go a long way toward relaxing your mind. The slow pace of the music will force your mind to slow down. There is a variety of different relaxation music on YouTube. Find something like a dreamscape with the sounds of nature.

2. Take a Walk

Going for a walk can help us clear our mind from all the clutter. It gets us away from the things that are agitating our mind, and helps us put things into perspective.

3. Make a Gratitude List

We often tend to focus on the things that we don’t have in our lives. This can be depressing, and keep us striving for those things we believe are missing.

Take about five minutes to write down the things you are grateful for. This will help reprogram your subconscious mind, and put you more at ease.

Get some inspirations here: 60 Things To Be Thankful For In Life

4. Find Some Alone Time

It’s important to have some time for yourself. Take some time regularly to get away from everybody, and do something you enjoy, such as reading a good book, or watching your favorite program.

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5. Cuddle with a Loving Pet

Studies have shown that some pets can have a great calming effect. They help take our mind to a place of simplicity and unconditional love.

6. Turn Your Cell Phone Off

Our cell phones are a great source of mental agitation. Is it really necessary to be connected to other people all the time? Turn your cell phone off for a while, if not hours. Most people in our lives can survive without us being on call.

Next are some really simple things you can do at any time, without taking much time from your busy schedule.[2] They are meant to interrupt the acceleration of your mind. They also bring you back to the present moment, which is the essence of mindfulness.

7. Close Your Eyes

Just close your eyes for a few seconds. You can even follow your breath if you want. This will help reduce some of the sensory stimulation.

8. Laugh

I personally enjoy funny social media posts, or reliving funny sitcom scenes. Laughing gives us a short break from serious issues.

9. Smell the Flowers

Flowers are nature’s work of art. They come in all shapes and sizes and scents. Stop once in a while to admire their beauty and fragrance. Don’t neglect the tiny ones. They too have great beauty.

10. Get Some Sunlight

Sunshine can have a tremendous calming effect. Go outside for a few minutes during your break. Sit on a bench, close your eyes, and just enjoy the warmth of the sun.

11. Look out the Window

If you’re not able to go outside, gazing out the window for a couple of minutes can be almost as good. Look at the trees, birds, and any other critters you can spot. And don’t just look at the immediate area, but also look into the distance.

If you are serious about how to relax your mind, the following practices will help you achieve a deeper state of relaxation.

12. Reduce Noise and Activity

If you live a busy life, there is probably a lot of noise and activity around you. Try reducing some of the background noise, such as TV and radio when you’re not fully engaged with them.

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13. Relax Physically

Physical relaxation will help calm your mind. There are various ways to relax physically, such as stretching, practicing tai chi or yoga, or taking a warm bath. You can even listen to a guided meditation with a body scan.[3]

14. Talk to a Friend

We often have things going on in our mind because we’re not able to fully make sense of them. Sometimes, just talking to someone else will help us sort them out.[4]

15. Practice Mindfulness Meditation

This is a powerful and diverse practice that can significantly calm your mind. In addition to doing sitting meditation, you can also do mindful breathing, mindful walking, and guided imagery.

Take a look at the different types of meditation and see which one is suitable for you: 17 Types of Meditation (Techniques and Basics) to Practice Mindfulness

16. Exercise

Physical exercise can help you get your mind off your problems, and calm your thoughts and emotions.[5] It also gives you a greater sense of well-being by increasing your brain’s production of endorphins, the neurotransmitters that make you feel good.[6]

Final Thoughts

As you can see, relaxing your mind is fairly simple. It is mainly a matter of reducing the things that agitate your mind, and taking some time to allow it to settle down naturally.

Just imagine what your life will be like with a peaceful mind. Things will become much clearer, you’ll make better choices, and you’ll feel more in control of your emotions and your life. All this is well within your reach. All you have to do is follow some of the simple practices outlined above.

More Tips to Help You Relax Your Mind

Featured photo credit: Tamara Bellis via unsplash.com

Reference

More by this author

Charles A. Francis

Author, meditation teacher, and director of the Mindfulness Meditation Institute

How to Meditate for Relaxation and Stress Relief What Is Mindfulness Meditation? 7 Ways to Start Meditating How to Relax Your Mind When Stressed (The Simple Guide) How to Learn to Let Go of What You Can’t Control How to Live in the Moment and Stop Worrying

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1 13 Essential Self-Care Tips for Busy People 2 How to Achieve a Realistic Work Life Balance 3 How to Power Nap for Maximum Benefits 4 How to Meditate for Relaxation and Stress Relief 5 Having Trouble Sleeping? 9 Quick Fixes to Help You Sleep Tonight

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

More Health Tips

Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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