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7 Ways You Probably Have Never Tried To Calm Your Mind

7 Ways You Probably Have Never Tried To Calm Your Mind

Let me tell you a secret about how to calm your mind.  Have you ever noticed that once you focus on one of your senses, you begin to feel better?  This is the secret, because our minds stop feeding our anxiety while becoming more aware of what is going on in our bodies. This could be a welcome diversion, such as using our sense of touch, vision and hearing to focus more on these things. This sort of mindfulness comes from the Indian word “Sati” which means paying more attention and being more aware of what is happening in our minds and bodies. It simply means living in the present.

“You are what you think about all day.”

Allen Ginsberg

Time to change tactics. Follow these 7 ways to calm your mind.

1. Stop the vicious cycle of worry and learn to breathe.

Did you know that we breathe incorrectly most of the time? We actually do it 25,920 times a day, so it is about time we learned to do it properly. This shallow breathing can lead to hyperventilation and can exacerbate anxiety conditions and panic attacks.  We are not getting enough oxygen and we are not using our lungs to their full capacity. It also helps to feed the constant chattering in our heads:

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  • What if….
  • Why didn’t I…..
  • If I don’t……..then……
  • If only I hadn’t……..
  • It’s all going pear shaped….

Now, when you start to breathe correctly, you are going to feel beneficial effects in the long term such as less worry and stress, improved posture, easier digestion and better balance.

Try this method. Exhale a long breath. Keep your mouth open and inhale the same amount of breath right down to your stomach. You should be able to feel your stomach swelling up. The release it again, tightening the stomach muscles as you do so.  Your supply of oxygen will help to regulate brain function and reduce your levels of anxiety.

“Health comes from inner peace.”

Dalai Lama

2. Observe 5 objects near you.

These can be anything that you see on your way to work. It could be a cherry tree in blossom, a newly decorated house, white clouds, how the sun glints on a surface, or how the wind blows through the trees. Notice details of color, movement and the interplay between light and shadow. This is a great exercise when you realize, as you arrive at work, you cannot remember any details of your journey. But I bet your stress and anxiety got an overdose from you!

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“Don’t believe everything you think. Thoughts are just that—thoughts.”

Allan Lokos

3. Use your sense of smell.

Have you ever wondered what your apartment or house really smells like? The next time you arrive home, make an effort to smell the air of your home. Try smelling fruit, flowers, trees and food.

As with all the other exercises, when you use your senses to increase mindfulness, the past regrets and the future worries are pushed to the back of your mind. Regular practice of these techniques will pay handsome dividends over time.

Read about how two major London hospitals are strongly advocating their patients to use these tactics. Look at the impressive results.  It improves mental clarity and productivity at work and at school. It is not surprising that Apple and Google both use mindfulness training to help their employees.

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4. Reflect on your mindfulness exercises.

If you are to get any benefit from these exercises, you have to reflect on how you felt while doing them. Did you notice any physical changes? What emotions did you feel? Did you feel better in any way?  Do it in a non-judgemental way because that is the key to experiencing the beauty of the universe.  As you do this over a period of time, you will be able to assess whether you feel less angry, stressed or depressed.

5. Try mindful walking.

When you do mindful walking, you are becoming much more tuned into:

  • The environment, the sounds, sights and smells
  • The air around you, the weather and the changing sky
  • How your body moves
  • Your breathing

Invariably, as you reflect on this new way of walking, you will find that your mind is calmer and you feel more refreshed. There are also some physical benefits in that blood pressure is lowered, joints feel better, and you have more flexibility.

6. Listen to five sounds.

We are surrounded by noise and it is rare that we actually listen to the sounds. Try listening to these :

  • Birds chirping
  • Klaxons
  • People laughing
  • Doors opening and closing
  • Cars passing by

7. Practice more positivity and gratitude.

Often, negativity can take over. Think about what is good in your life, your job and in your relationships. You have a lot to be grateful for.  Make a list of these things and keep it near your bed so that you can reflect on this before you sleep.

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Now, the last question you will ask is, “Does this work?” You will have to try it and experiment. Look at it this way: this is a great way to get in touch with reality. Think of the last vacation you took. You saw new places and you did loads of new things. You were not tired at all and you enjoyed the extra energy boost. You came back from the vacation refreshed and certainly much calmer.

“Be happy in the moment, that’s enough. Each moment is all we need, not more.”

Mother Teresa

Use the mindfulness techniques to get engaged again with the present. Mindfulness apps are now easily available, so you have no excuse!

Featured photo credit: Ripple/Miguel Virkkunen Carvalho via Flickr

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Robert Locke

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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