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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

More by this author

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 3, 2021

How To Get Over Anxiety: 5 Professional Tips

How To Get Over Anxiety: 5 Professional Tips

Anxiety is killing our mental energy. It is, after all, the leading mental health issue in our society today.  In 2017 alone, more than 284 million people experienced anxiety across the globe, making it the most prevalent mental health disorder globally.[1]

If you are asking the question, “how do I get over my anxiety?”, then this article is for you. I’ve put together a list of my top strategies to help you get over your anxiety. These are the same strategies that have worked for many of my clients over the years, and I think they can work for you too!

Anxiety is, in general terms, as uneasiness or nervousness about an undetermined outcome. Sometimes, this worry and uneasiness is quite excessive and goes from something that we can manage on our own to something for which we need professional help.  If your worry or apprehension includes panic attacks or compulsive behaviors, consider reaching out to a therapist or a doctor for more professional help.

I like to think of anxiety as information—a sign that something is off in your life. It could be a global pandemic, a challenge at work, instability in relationships, or the sign of a larger mental health issue.  Whatever it is, it’s good to think this through and be asking the questions that will help you uncover the parts of your life that could use some adjusting.

Again, consulting with a therapist or counselor, even just for a brief period of time, can help decipher some of these questions for you.  And if you want to give it a go on your own, well that takes us to the first of my five tips on how to get over anxiety.

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Here are 5 tips on how to get over anxiety and live a more fulfilling life.

1. The Mighty Journal

You will be amazed by the power of journaling—the path of self-discovery it can lead you down. The best part of journaling is that there is no right or wrong here. It is a private place where you can work through the stuff in your head and figure some things out.

There are lots of formats for journaling, and I have personally changed my own approach several times depending on what was going on and what I was looking for.  It could be that narrative of your day or bullets with highlights or thoughts of the day.

To make the most out of your journaling I would encourage you to push yourself and go beyond a recount of the day’s events. What you really want here is to get into your thought process and understand the feelings behind the thoughts. Timelines can also be a great way to gain some understanding of relationships and the different events in your life. Again, it is a matter of what works for you.

The pen truly is mightier than. . . the meds?!? My own little psych-mashup.

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2. Schedule Your Self-Care Time

What are the ways you treat yourself? Life is busy and when life demands increase, self-care is often one of the first things to fall by the wayside. But it is critical that you build in your “you time” because when stress levels increase, so will anxiety.

If self-care is not something that you are accustomed to thinking about, I listed some ideas for you to consider.  Keep in mind that if you schedule it with someone else, it might help with accountability.

Think about working smaller chunks of time into the workweek and then something a little more extensive on the weekend, like a hike, excursion, creative home project, or even the occasional weekend away.

Self-care ideas:[2]

  • Take your lunchtime away from your desk, and get outside for a walk or join a colleague for some casual chitchat.
  • Schedule a massage or trip to the spa/salon.
  • Watch a favorite movie or TV show, either on your own or with your favorite person/people.
  • Work out, inside or out—anything that gets your heart rate up.
  • Go on an evening or afternoon walk.
  • Tap into your creative outlet, break out that knitting, woodwork, artwork, or instrument.
  • Dance, at home with your kids, partner, or on your own.  Play your favorite tunes and do your thing!

You can also try these 40 Self Care Techniques To Rejuvenate And Restore Yourself.

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3. Listen to Your Music

Music speaks to our soul. It is a go-to for many of us when in need of a pick-me-up or just blowing off some steam. But sometimes, life gets busy, and we don’t incorporate it into our life the way we once did—finding ourselves in a music deficient rut, listening to the same boring stuff on the radio.

Let this be a reminder to explore the new music out there. Streaming services have revolutionized our access to music and have made it easier than ever before. Explore it and find your jam.

Additionally, music therapy is a growing form of therapy built on the research that it helps decrease pain, blood pressure, and—you guessed it—anxiety while also increasing mood, healing, and overall positivity.[3]

Medical Doctors are using it more and more in operating rooms and incorporating it into their practices. If you subscribe to Spotify or Apple Music, you can just type in “relaxing music” and you will be sure to find something that will do the trick, bringing calm and focus into your life.  In my research for this article, I came across some great ones., and they are now a part of my daily rotation.

4. The Five Senses Exercise

When we experience heightened anxiety, I think of it as the physical energy rising from our feet to our head like a thermometer. Sometimes, this energy can even bring us to a place where we feel disconnected from our bodies. The 5 senses exercise will help you reconnect yourself to your body and bring your anxiety levels down to a more manageable level.

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The 5 senses exercise is a mindfulness exercise where you connect your 5 senses to your present environment. This is a great way to ground yourself and bring your attention and your energy to the here and now.  What I love about this exercise is that it can be done anywhere and at any time. If you start to feel your anxiety creep up, this could be a good strategy to center yourself and possibly ward off a panic attack or prolonged anxiety.

The process is simple:

  1. Start by taking a few deep breathes, inhaling as you count to 3, and then exhaling as you count to 3.
  2. Next, identify 5 things you see, 4 things you hear, 3 things you can touch and feel, 2 things you can smell, and 1 thing you can taste.
  3. Take it in, give yourself a few minutes.
  4. Repeat if needed, and carry on.

5. Mindset Matters

This last one is a big one. A lot of times, anxiety waxes and wanes with how we think about something. Be mindful of your negative self-talk, keeping it in check and working to incorporate perspective. If you know that you are headed into something challenging, prepare yourself for it mentally and allow yourself to be ok with the challenge. After all, the challenge helps us grow and develop.

Also, remember that life is full of choices—granted the options in front of us may be less than ideal, but remember that they are there.  Incorporating some of these above strategies could be one of the first choices you make to create change in your life and get a hold of the anxiety

A quick easy way to get some perspective is to acknowledge the things that you are grateful for (this is also a mindfulness practice).  The gratitude journal is one way to do this where you write down three to five things that you are grateful for every day. Try it out for a week or so and see how you feel. Of course, the more time you practice this, the more you will feel the benefits.

Summing It Up

Anxiety is something that we all experience from time to time, working to identify the source of your anxiety will help you discover the best strategies for you. However, there are some definite best practices that you can incorporate into your life that are sure to minimize your anxiety and keep you living the active and fulfilling life you want.

More Tips on Coping With Anxiety

Featured photo credit: Fernando @cferdo via unsplash.com

Reference

[1] Our World in Data: Mental Health
[2] NCBI: Social Anxiety Disorder: Recognition, Assessment, and Treatment
[3] Harvard Health Publishing: How music can help you heal

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