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Last Updated on January 14, 2021

40 Ways to Find Peace of Mind and Inner Calm

40 Ways to Find Peace of Mind and Inner Calm

Do you have racing thoughts and find yourself constantly worrying? An anxious mind is truly distressing.

The good news is, there’re simple things you can do to calm your thought.

If you want to achieve peace of mind and inner calm, try these 40 simple and powerful ways:

1. Listen to Music

Studies have found that relaxing music can help kids with ADHD to be calmer and focus. But it doesn’t matter what genre of music you want to listen to, as long as you enjoy it and it makes you feel relaxed.

Music is food for the soul and an instant way to gain peace of mind.

2. Deep Breathing

When you focus on your breathing, your mind’s attention is drawn to the life-enhancing process of drawing in air and exhaling.

Take five long, deep breaths and focus on your lungs and diaphragm as you do this. This is a quick and easy way to instantly feel calm.

Here’re also 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly).

3. Go for a Walk

Getting out in the fresh air can do you a world of good and promote peace of mind. Take a break and get the blood pumping – especially when the sun is shining.

4. Enjoy Nature

Too much concrete is never a good thing. Spending time in nature can actually make you feel younger, happier. Here’s why.

Spend time away from the city. Listen to the birds singing and enjoy the peace and tranquility.

5. Play with a Pet

Having a pet to play with is a great way to de-stress. Touch is a powerful sense and can ease tension and promote peace of mind.

6. Declutter

Have regular clear-outs. Clutter can add to feelings of tension and a clean, clear home allows a clearer, more peaceful mind.

Take a look at this article and learn How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster.

7. Acceptance

Acceptance is crucial for peace of mind. Accepting that there are few guarantees in the world and learning to tolerate uncertainty is a huge leap in the peace-of-mind stakes. Differentiate between what you can and cannot control.

8. Mindfulness

When we are mindful, we are fully present in the moment and acutely aware of our five senses: touch, taste, sight, hearing and smell.

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Engage your senses. This leaves less time for your mind to worry and think about “what ifs.”

Here you can learn about The Power of Mindfulness.

9. Self Love

The more we like ourselves, the greater our peace of mind. We accept ourselves more and feel at ease in the world, no matter what situation we find ourselves in. We experience less insecurity and as a result, our inner peace is heightened.

Start trying these 30 Ways To Practice Self-Love And Be Good To Yourself.

10. Be True to You

This is another vital component of peace of mind. When we practice congruency, we behave similarly to the way we feel and think. When the way we see ourselves and the way the world sees us is the same, we are practicing congruency.

Problems arise when we see ourselves one way (for example, as a loving mother) but behave in ways that are at odds with how we would like to see ourselves (for example, neglect our children because we are too busy). Finding ways to keep our inner ideals and the way we behave similar is one of the keys to peace of mind.

Find out How to Be True to Yourself and Live the Life You Want.

11. Sense of Humor

Laugh a lot. The world is instantly a better place when you can see the funny side of life. Laughter is a great antidote for stress and releases hormones that help us relax.

12. Love Unconditionally

When you don’t expect anything back, it makes it easier to love without fear. When we love with conditions attached, our unmet expectations can create inner turmoil and feelings of resentment. Insecurities destroy peace of mind.

13. Go for Regular Health Checks

It pays to keep checks on your health and look after yourself. Letting ourselves go can indicate a lack of self-respect, and this in turn will affect the way we see the world and the way others interact with us. Be kind to yourself and make the most of what you have.

14. Take Stock

Every now and then, it’s a good idea to check whether you’re happy with the quality of your life. Do you like your job? Your relationship? Are you on the right track? Make adjustments if necessary to restore inner calm.

15. Have Goals

This ties in with number 14. Goals keep us going in the right direction and give us a sense of purpose. Make your goals SMART: How to Set SMART Goal to Make Lasting Changes in Life

16. Don’t Take Yourself Too Seriously

This relates to number 11. Learn to be more flexible in your approach to life. The more rigid our thinking is, the easier it is to experience situations that contradict our rigid ideas.

17. Live in the Moment

Instead of worrying about the past or panicking about the future, really enjoy the NOW. It’s all we have — this moment in time.

When we live in the present, the concerns of the past and future can’t worry us.

Here’re some tips on How to Live in the Moment and Stop Worrying About the Past or Future.

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18. Worry Less

We apparently have somewhere between 30,000 – 75,000 thoughts per day, of which 80% are random “nonsense.”

Learn to “shelve” worrying by reminding yourself that most of your worries are unproductive and remove any chance of peace of mind.

Some advice for you who worry often: How to Worry Less: 90% of What You Fear Won’t Happen

19. Be Assertive

You have as much right to be here and to have an opinion as anyone else. When we become passive or submissive, we do ourselves a disservice.

Being assertive isn’t about your needs ahead of others (aggressive) or their needs ahead of yours (passive). Rather, it is about compromise —  a “win-win” situation.

Learn How to Be Assertive and Stand up for Yourself the Smart Way.

20. Speak Your Mind

Don’t be afraid to say what you’re thinking. This goes hand in hand with being assertive.

Ask for what you want in life. If you don’t ask, you don’t get.

21. Enjoy “Me-Time”

Time out is important. A little bit of selfish time to treat yourself or do exactly as you please sets you up for taking on the constant demands of life. Balance in life is crucial.

22. Frolic

The free online dictionary describes the word “frolic” as:

“To behave playfully and uninhibitedly; romp.”

All work and no play will stress anyone out. Make time for things you enjoy. Try to inject fun into situations that aren’t particularly enjoyable. Approach life with a playful attitude. When did you last let the child in you come out to play?

23. Let It Go

There are some things that you just cannot change, no matter how hard you try. Know when to cut your losses and detach (Just like Elsa does!)

When you start to let go of your past, these 10 things will happen.

24. Resist Guilt

Guilt is a negative emotion that removes peace of mind. Although it can motivate us (in the wrong way), it is still a toxic emotion.

Challenge the reasons for your guilt to make sure you aren’t placing unnecessary pressure on yourself.

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25. Adopt an Attitude of Gratitude

Focusing on all the things in our lives that we are grateful for promotes inner calm and reminds us that there are always positives. Sometimes we just have to nudge our awareness.

Try these 40 Simple Ways To Practice Gratitude.

26. See Failure as a Learning Curve

Failure has such negative connotations, but actually, everyone fails. How can you improve or learn anything if you never fail?

A healthy attitude towards failure encourages bravery. It’s not you that is the failure, instead it is what you tried that failed. There is a big difference.

27. Connect with Others

One of the true joys of life is sharing life with others and knowing that others “get” you. We feel less alone and feeling understood allows a fantastic sense of well-being.

28. Test Your Limits

You’ll never know your true potential if you always stay in your comfort zone. As the old saying goes, it is better to look back and regret what you did than regret all those things you wish you’d tried.

Learn to step out of your comfort zone: 10 Ways To Step Out Of Your Comfort Zone And Overcome Your Fear

29. Find Positive Outlets for Negative Emotions

Sports, online forums, like-minded people, hobbies…whatever takes your fancy. Suppressing negative emotions can lead to ill health. Release tension and frustration in a pro social way and feel a whole lot happier.

30. Slow Down

Why does everything need to be accomplished today? Often, we place unrealistic pressure on ourselves when there is no need to.

Challenge your impatience, be mindful and enjoy life in the moment.

31. Challenge Your “Shoulds” and “Musts”

Self-induced pressure never leads to inner tranquility or peace of mind. Replace “should” with “could” and live life more on your own terms.

32. Be Kind

It’s free and it makes a difference. When we show kindness, it gives us an inner boost, too.

You can try these 29 Ways to Carry Out Random Acts of Kindness Every Day.

33. Don’t Compare

The more we compare, the more we lose ourselves.

Forget what everyone else is doing or saying. What do YOU want? We all have our own paths to follow, and we are all learning and going through life at our unique pace.

Focus on your own journey and lose the stress of comparing yourself to what you think is going on in the lives of others. This is a surefire way to eliminate peace of mind.

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34. Affirmations

Talk to yourself positively by using affirmations. A good example of one that encourages peace of mind is: “No matter what comes my way, I will find a way to get through it.”

Believe in yourself and remind yourself regularly that you will be okay.

Need some more inspirations to affirm yourself? Here’re 10 Positive Affirmations for Success that will Change your Life.

35. Save a Little Money as Often as You Can

Putting money aside is always a good idea. If you can afford to save money regularly, do it. Start up a regular debit each month, and you won’t even realize it’s gone.

36. Less Is More

Money buys choice, but it doesn’t buy us the happiness we crave. Be content with the simpler things in life — that’s where the real long-lasting joy and peace of mind comes from.

37. Perspective

Always  keep your eye on the bigger picture. Will you feel this way next week, or a year from now? Will your current experience of life seem as important?

More often than not, you will be just fine. Foster peace of mind by maintaining perspective in life.

38. Monitor Your Thoughts

Our thoughts can make or break our quality of life. Make sure to choose thinking that works for you.

Talk to yourself as you would a best friend. Self-loathing serves no purpose and will undoubtedly extract joy from your life.

39. Stand up for What You Believe In

Whether it’s protecting animals or helping those less fortunate than yourself, follow your heart and your passion. Fight the urge to fit in and do what’s expected.

When you change yourself to suit others, you give away your peace of mind.

40. Get Enough Sleep

When we’re tired and grumpy, nothing goes smoothly. Get eight hours of sleep per night and regenerate your body.

Final Thoughts

The most important ways to achieve peace of mind involve being true to yourself, accepting that life is uncertain and watching your thinking. Many of us mentally “torture” ourselves daily with the things we tell ourselves.

Trust your thoughts less, pay less attention to the negative ones and focus on what you are thankful for in life, and you’ll be well on your way to inner peace of mind.

More About Calming Your Mind

Featured photo credit: sean Kong via unsplash.com

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Mandy Kloppers

Mandy is a Psychologist/CBT therapist who believes getting through life is easier with a robust sense of humour.

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Published on May 25, 2021

How To Recognize the Most Common Types of Mental Illness

How To Recognize the Most Common Types of Mental Illness

Have you ever had chills, a stuffy nose, a sore throat, a cough, or perhaps even a fever? More than likely you must have experienced at least some of these symptoms at one time or another in your life. You knew that you were sick, perhaps with a common cold, maybe the flu, or possibly a viral infection of some sort.

Either way, no matter what the diagnosis might have been at the time, you didn’t feel well, and therefore, you probably took some form of action to help alleviate the symptoms so that you could feel better, perhaps some medicine, followed up with maybe a little chicken noodle soup, a glass of orange juice, and some bed rest. Nevertheless, when it comes to seeking treatment for symptoms of mental illness, there seems to be a big difference between the way that we look at healing the body and the mind.

First of all, there are some common stigmas associated with mental illness. People, in general, seem to have a hard time admitting that they are having a problem with their mental health.[1]

We all want our social media profiles to look amazing, filled with images of exotic vacations, fancy food, the latest fashion, and of course, plenty of smiling faces taken at just the right angle. There is an almost instinctive aversion to sharing our true feelings or emotionally opening up to others, especially when we are going through a difficult time in our lives. Perhaps it has something to do with the fear of being emotionally vulnerable, open, and completely honest about our true inner feelings—perhaps we just don’t want to be a burden.

Additionally, throughout history, many people with mental illness have been ostracized and subjugated as outcasts. As a result, some may choose to avoid seeking help as long as possible to elude being ridiculed by others or presumably looked down upon in some way. Furthermore, rather than scheduling an appointment to meet with a board-certified psychiatrist, many people find themselves self-medicating with mood-altering substances, such as drugs and alcohol to try and cope with their symptoms.[2]

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We all want to have a sound mind and body with the ability to function independently without having to depend on anyone—or, for that matter, anything else for help. Nevertheless, if you are experiencing symptoms of mental illness, you may just have to find the will and the way to reach out for help before the symptoms become unmanageable.

Lastly, although we may all have the ability to gain insight into any given situation, it’s almost impossible to maintain a completely objective point of view when it comes to identifying the depth and dimension of any of our own symptoms of mental illness given the fact that our perception of the problem may in fact be clouded by the very nature of the underlying illness itself. In other words, even though symptoms of mental illness may be present, you may be suffering from a disorder that actually impairs your ability to see them.

As a professional dual-diagnosis interventionist and a licensed psychotherapist with over two decades of experience working with people all over the world battling symptoms of mental illness and substance abuse—combined with my own personal insight into the subject, perhaps now more than ever—I am confident that you will appreciate learning how to recognize a variety of symptoms associated with some of the most common types of mental illness.

1. Post-Traumatic Stress Disorder

Post-traumatic Stress Disorder is an anxiety disorder characterized by persistent flashbacks and nightmares associated with previously experienced or witnessed life-threatening or traumatic events.[3] The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

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  • recurrent and unwanted memories of an event
  • flashbacks to the event in “real-time”
  • nightmares involving the trauma
  • a physical reaction to an event that triggers traumatic memories
  • avoiding conversation related to the traumatic event
  • active avoidance of people, places, and things that trigger thoughts of the event
  • a sense of hopelessness
  • memory loss related to traumatic events
  • detached relationships
  • lack of interest in normal daily activities
  • feeling constantly guarded
  • feeling as if in constant danger
  • poor concentration
  • irritability
  • being easily startled
  • insomnia
  • substance abuse
  • engaging in dangerous behaviors

2. Obsessive-Compulsive Disorder

Obsessive-Compulsive Disorder is an anxiety disorder characterized by persistent unwanted thoughts followed by urges to act on those thoughts repeatedly.[4] The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • anxiety when an item is not in order or its correct position
  • recurrent and frequent doubt if doors have been locked
  • recurrent and frequent doubt if electronic devices and appliances have been turned off
  • recurrent and frequent fear of contamination by disease or poison
  • avoidance of social engagements with fear of touching others.
  • hand-washing
  • counting
  • checking
  • repetition of statements
  • positioning of items in strict order

3. Major Depressive Disorder

Major Depressive Disorder is a mood disorder characterized by a persistent depressed mood that impairs the ability to function. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • overwhelming feelings of hopelessness and sadness
  • lack of interest or pleasure in activities normally enjoyed
  • overwhelming feelings of worthlessness and guilt
  • sleep disturbances such as both insomnia and oversleep
  • overwhelming feelings of restlessness and irritability
  • lack of concentration
  • lack of appetite as well as overeating
  • thoughts of suicide

4. Bipolar Disorder

Bipolar Disorder is a mood disorder that may be characterized by uncontrollable mood swings ranging from severe depression to extreme mania. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

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Below are some of the most common symptoms associated with this disorder:

  • easily distracted
  • racing thoughts
  • exaggerated euphoric sense of self-confidence
  • easily agitated
  • hyperverbal
  • markedly increased level of activity
  • overwhelming feelings of hopelessness and sadness
  • lack of interest or pleasure in activities normally enjoyed
  • overwhelming feelings of worthlessness and guilt
  • sleep disturbances such as both insomnia and oversleep
  • overwhelming feelings of restlessness and irritability
  • lack of concentration
  • lack of appetite as well as overeating
  • thoughts of suicide

5. Schizophrenia

Schizophrenia is a thought disorder characterized by a breakdown between beliefs, emotions, and behaviors caused by delusions and hallucinations.[5]  The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • delusions with false beliefs
  • hallucinations with a false sensory perception
  • disorganized thought with a meaningless unintelligible pattern of communication
  • disorganized behavior with catatonic appearance, bizarre posture, excessive agitation
  • flat affect
  • lack of eye contact
  • poor personal hygiene

6. Anorexia Nervosa

Anorexia Nervosa is an eating disorder characterized by an obsessive desire to lose weight by refusing to eat and excessive exercise. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

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  • extreme loss of weight
  • emaciated appearance
  • eroded teeth
  • thinning hair
  • dizziness
  • swollen extremities
  • dehydration
  • arrhythmia
  • irritated skin on knuckles
  • extreme food restriction
  • excessive exercise
  • self-induced vomiting
  • excessive fear of gaining weight
  • use of layered clothing to cover up body imperfections

7. Bulimia Nervosa

Bulimia Nervosa is an eating disorder characterized by an obsessive desire to lose weight due to a distorted body image where large amounts of food are consumed and then purged. The symptoms must be severe enough to interfere with the ability to perform normal daily activities and fulfill personal responsibilities.

Below are some of the most common symptoms associated with this disorder:

  • self-induced vomiting
  • consuming abnormally large amounts of food with the intent to purge
  • the constant fear of gaining weight
  • excessive exercising
  • excessive use of laxatives and diuretics to lose weight
  • food restriction
  • shame and guilt

Final Thoughts

From bipolar disorder to bulimia, major depression to dysthymia, there is a mental health diagnosis to fit any combination of symptoms that you may be experiencing. There are also a variety of corresponding self-assessment tests circulating all over the internet for you to choose from.

However, if you are looking for a proper diagnosis, I strongly suggest that you make an appointment to meet with a well-trained mental health professional in your community for more comprehensive and conclusive findings. Similar to cancer, early detection and treatment may significantly improve the prognosis for recovery.[6] And like I said, it’s impossible to be completely objective when it comes to self-diagnosing the condition of your own mental health or that of a loved one.

Furthermore, although the corner pharmacy may have plenty of over-the-counter medications that claim to help you fall asleep faster and even stay asleep longer, at the end of the day, no medication can actually resolve the underlying issues that have been negatively impacting your ability to sleep in the first place.

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Just like in business—and in the immortal words of Thomas A. Edison—“there is no substitute for hard work.” So, try to set aside as much time as you can to work on improving your mental health. After all, you are your most influential advocate, and your mind is your greatest asset.

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Featured photo credit: Sydney Sims via unsplash.com

Reference

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