Ways to Find Mental Calmness, “Set peace of mind as your highest goal, and organise your life around it.” – Brian Tracey.
You’re not the only one who wonders how to relax when feeling anxious. Many people occasionally desire relaxing methods that result in peacefulness.
The National Institute of Mental Health estimates that 31.1% of American adults at some point in their lives suffer from an anxiety disorder. That doesn’t necessarily apply to the large number of people who, regardless of a mental health diagnosis, only desire quick fixes for their worry.
Knowing how to calm your brain may be helpful whether you deal with anxiety symptoms on a regular basis or are going through a stressful situation. Here are a few quick methods for relieving stress for 10 minutes without using standard meditation techniques.
It may seem difficult to overcome anxiousness. But there are numerous methods you can try to reduce your stress and get a little peace and quiet. These are supported by scientific studies, but the best course of action might just be to figure out what works the best for you.
- Practise Meditation
You might discover some advantages in methods that are different from traditional meditative practises if you’re interested in learning how to relax your mind without sitting with your legs crossed and your fingers touching.
Yoga and other movement-based disciplines are considered to be forms of exercise. These exercises contain significant components of meditation, which can assist in calming the nervous system and reducing anxiety.
A 2018 study meta-analysis practising yoga and tai chi helps lower heart rate variability, a sign of stress. Yoga was most useful when practised for at least 60 minutes each week. However, performing a few postures could help you get the desired result if you want to relax your mind quickly.
- Engage in Breathing Exercises
According to Scott Dehorty, “Breathing is the number one and most effective technique for reducing anger and anxiety quickly.”
When you’re anxious or upset, you tend to take rapid, shallow breaths. Doing so sends a message to your brain, generating a positive feedback loop that reinforces your fight-or-flight reaction. That is why taking long, deep, relaxing breaths breaks the loop and helps you relax.
There are many breathing exercises you can try to relax. Three-part breathing is one. In order to practise three-part breathing, you must inhale deeply before fully exhaling while paying attention to your body.
You can change the inhalation ratio to 1:2 after you become used to deep breathing. This particular ratio implies you slow down your exhalation so that it lasts twice as long as your inhale.
It is important that you keep on practicising these exercises so you have a good grip over them when you need them.
- Surround Yourself with Nature
Being in nature or even just watching natural scenes makes you feel better and helps you calm down. Not only does being in nature improve your mood, but it also benefits your physical health by lowering your blood pressure, heart rate, muscular tension, and stress hormone production. Quick, shallow breaths are exactly what you need when you’re stressed or furious.
We are engaged by nature sceneries and distracted from our pain and anguish because we are naturally designed to find trees, plants, water, and other nature aspects intriguing.
This phenomenon was illustrated in a study of gallbladder surgery patients, of which half had a view of trees, and the other half had a view of a wall. Robert Ulrich, the doctor who led the study, claimed that patients who could see trees were better able to manage pain, appeared to be having fewer side effects, and spent less time in the hospital. This study proves that surrounding yourself with nature has mental health benefits and can help you find mental calmness.
- Visualise Yourself Calm
Did you know that visualising yourself to be calm is actually a great way to be mentally calm. Visualisation is seeing oneself in a calm, secure environment—somewhere that helps you feel at ease and content. You can quiet your body and mind and suitably divert yourself with something relaxing by mentally transporting yourself there.
Because it is not natural, visualisation does not immediately induce relaxation. When you initially begin, you are likely attempting to think about what you should do and how you should feel, which often prevents visualisation from taking place. You must practise visualisation every day for a sufficient amount of time that it becomes automatic in order for it to be effective. That amount of commitment is necessary for it to be successful.
When visualising, you need to think about more than just how a place appears. You should also see all of your other senses being engaged. For instance, how does the environment smell? How does the location sound? Your visualisation approach will be more effective the more you can saturate each sensation.
Those who have engaged in visualisation exercises are aware that occasionally, you will have distressing ideas. You’ll need to find a technique to change those anxious thoughts into something you can let go of before you can successfully use visualisation. Later, more on that.
- Relax Your Body
It can feel as though every muscle in your body is tensed when you’re angry or overwhelmed, and that’s usually because they are. Progressive muscular relaxation exercises might assist you in calming down and finding your centre.
Lay on the ground and spread your arms at your sides to perform this. Make sure your hands are not fisted, and your feet are not crossed. Begin by telling yourself to release your toes. As you slowly ascend your body, tell yourself to let go of each body part until you reach your head.
While progressive muscular relaxation exercises help, taking a break from your work is sometimes the best way to calm your body. Being constantly on the go makes it difficult to take care of yourself as life gets busy.
Think about scheduling some time for enjoyable activities like reading a book or taking a bath. You may engage in some gardening, take a walk, or engage in any other activity that relieves your tension.
Moreover, think about adding more whole foods when you wish to take care of your body. According to research, eating unhealthy foods frequently may have an impact on your mental health. Limiting processed meals and sweets can support healthy hormone levels and mental well-being.
- Listen to Music
Stress has a biological effect on your body, causing it to release particular hormones and chemicals that influence how your brain functions. For instance, when we are under a lot of stress, our blood pressure and heart rate may increase, and the adrenal gland starts generating cortisol, sometimes referred to as “the stress hormone.”
When the body is subjected to excessive cortisol for an extended period of time, it can lead to constant, exhausted states of fight, flight, or freeze. However, in the short term, cortisol can help us find the focus and energy we need to deal with a challenging scenario. Anxiety disorders, depression, chronic pain, and other conditions can all develop as a result of persistent or chronic stress.
Meditation typically seeks to guide, centre, relax, and/or focus your attention. It can also assist in calming our bodies. For some folks, it can go nicely with music. The slow tempo of meditation music frequently lowers anxiety and stress levels as well as heart rate. In guided meditation, you listen to music with a narrator or speaker who delivers affirmations or controls the flow of your energy.
- Learn Self-Hypnosis
Self-hypnosis can help advance some of the other things listed in this article. Experiencing mental calmness and physical relaxation aided with hypnosis often surprises people when they first experience it.
Rather than attempting to explain in great details here, let me share some resources for you to take a dive into the topic and get some free tuition with it:
You could visit this page to download a couple of free audio tracks to help with hypnosis practice:
Generic audio tracks are proven to be far less effective than tailored solutions, hetero-hypnosis and quality self-hypnosis. With that in mind, here are a couple of free resources for learning self-hypnosis:
- A free roadmap and guide to learn self-hypnosis (similar to the one we use within our university research projects).
- A 20 minute crash course in self-hypnosis. Video guide through the experience.
Both are basic and founded in very evidenced-based principles grounded in solid science rather than the majority of pseudoscience that is usually inherently taught with the topic of self-hypnosis.
You could perhaps also consider reading my science of self-hypnosis book which has a lot of evidence based, very practical and importable self-hypnosis skills of varying kinds included within it, depending upon what you are seeking to use self-hypnosis for.
- Talk to a Friend
One of the simplest yet most effective ways to achieve a sense of tranquility is by talking to a dear friend. Conversations with friends can be like a soothing balm for the soul, providing immense comfort and relief from stress.
Engaging in heartfelt conversations with a friend allows us to unload our worries, fears, and anxieties. It creates a safe space where we can express ourselves freely, knowing that we will be heard and understood. As we open up about our concerns, our friend’s empathetic listening and supportive presence work wonders in alleviating our burdens.
The act of sharing our thoughts and emotions with a trusted friend also brings clarity to our minds. By vocalising our inner turmoil, we gain fresh perspectives and insights that may have eluded us before. Our friend’s unbiased viewpoint and wise counsel help us make sense of our situation and navigate through it with greater ease.
Moreover, talking to a friend fosters a deep sense of connection and belonging. It reminds us that we are not alone in our struggles. Knowing that someone cares enough to lend an ear and offer their support is immensely comforting. The mere act of verbalising our concerns and receiving validation from a friend instills a profound sense of calm within us.
- Positive Thinking
Maintaining a calm and composed demeanour is no easy task. However, adopting a positive outlook can be a powerful tool in finding serenity amidst chaos. When we choose to focus on the bright side of things, it sets in motion a chain reaction of tranquillity within us.
Positive thinking is like a gentle breeze that gently blows away the storm clouds of negativity. It allows us to approach challenges with an open mind and a hopeful heart. By reframing negative situations and finding the silver lining, we shift our perspective from despair to optimism. This shift in mindset has a profound impact on our emotional well-being.
When we cultivate a positive attitude, we invite inner peace and calmness into our lives. Instead of dwelling on what went wrong, we choose to acknowledge the lessons learnt and the opportunities for growth. By embracing a constructive mindset, we empower ourselves to face adversity with resilience and grace.
Positive thinking also enhances our ability to manage stress. By focusing on solutions rather than dwelling on problems, we take a proactive approach to handling difficult situations. This proactive mindset allows us to remain calm and composed, even in the face of adversity.
Moreover, positive thinking fosters a sense of gratitude. When we appreciate the blessings and joys in our lives, we become more mindful of the present moment. Gratitude grounds us and reminds us to savour the simple pleasures. By cherishing the positive aspects of our lives, we cultivate a sense of inner peace and contentment.
Final Word
In a world that often feels chaotic and overwhelming, finding mental calmness becomes crucial for our overall well-being. Incorporating these nine practises into our lives can help us navigate the storms with grace and tranquillity.
Regular exercise and mindfulness activities such as yoga or meditation cultivate a deep connection between our mind and body. Moreover, seeking support from loved ones, whether through heartfelt conversations or simply spending quality time together, fosters a sense of belonging and emotional stability.
We can find solace within ourselves, even amid the chaos by implementing these practises. Remember, finding mental calmness is a lifelong journey, and it requires patience, self-compassion, and a commitment to prioritise our mental health. So, let us embark on this path with determination and embrace the serenity that awaits us.
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