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"10 Easy Ways to Create a Calm Mind"
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We all worry and get upset from time to time.
It’s a normal part of life, right?
But what happens when that anxiety or anger takes over, and you can’t calm down?
Here are some helpful, actionable tips you can try the next time you need to calm down.
It’s a normal part of life, right?
But what happens when that anxiety or anger takes over, and you can’t calm down?
Here are some helpful, actionable tips you can try the next time you need to calm down.
1. Breathe
When you’re anxious or angry, you tend to take quick, shallow breaths.
This sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response.
That’s why taking long, deep calming breaths disrupts that loop and helps you calm.
When you’re anxious or angry, you tend to take quick, shallow breaths.
This sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response.
That’s why taking long, deep calming breaths disrupts that loop and helps you calm.
2. Challenge your thoughts
Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.”
When you experience one of these thoughts, stop and ask yourself the following questions:
Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.”
When you experience one of these thoughts, stop and ask yourself the following questions:
Is this likely to happen?
Is this a rational thought?
Has this ever happened to me before?
What’s the worst that can happen? Can I handle
that?
After you go through the questions, it’s time to reframe your thinking.
Is this a rational thought?
Has this ever happened to me before?
What’s the worst that can happen? Can I handle
that?
After you go through the questions, it’s time to reframe your thinking.
3. Visualize yourself calm
This tip requires you to practice the breathing techniques you’ve learned. After taking a few deep breaths, close your eyes and picture yourself calm.
See your body relaxed, and imagine yourself working through a stressful situation by staying calm.
This tip requires you to practice the breathing techniques you’ve learned. After taking a few deep breaths, close your eyes and picture yourself calm.
See your body relaxed, and imagine yourself working through a stressful situation by staying calm.
4. Write it down
If you’re too angry or anxious to talk about it, write out your thoughts.
Don’t worry about complete sentences or punctuation — just write. Writing helps you get negative thoughts out of your head.
If you’re too angry or anxious to talk about it, write out your thoughts.
Don’t worry about complete sentences or punctuation — just write. Writing helps you get negative thoughts out of your head.
5. Get some fresh air
The temperature & air circulation in a room can increase your anxiety. go outside even if it’s just for a few minutes.
Not only will the fresh air help calm you down, but also the change of scenery can sometimes interrupt your anxious thought process.
The temperature & air circulation in a room can increase your anxiety. go outside even if it’s just for a few minutes.
Not only will the fresh air help calm you down, but also the change of scenery can sometimes interrupt your anxious thought process.
6. Change your focus
Leave the situation, look in another direction, walk out of the room.
Do this exercise so you have time for better decision-making.
We don’t do our best thinking when anxious or angry; we engage in survival thinking.
Leave the situation, look in another direction, walk out of the room.
Do this exercise so you have time for better decision-making.
We don’t do our best thinking when anxious or angry; we engage in survival thinking.
7. Relax your body
When you’re anxious or angry, it can feel like every muscle in your body is tense.
Practicing progressive muscle relaxation can help you calm down and center yourself.
When you’re anxious or angry, it can feel like every muscle in your body is tense.
Practicing progressive muscle relaxation can help you calm down and center yourself.
So, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed & your hands aren’t in fists.
Start at your toes & tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head
Start at your toes & tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head
8. Find some alone time
Any space that gives you privacy will work. All you need is five minutes of alone time to get you a wee bit closer to calm.
Any space that gives you privacy will work. All you need is five minutes of alone time to get you a wee bit closer to calm.
9. Get in Touch with Nature
Nature has a calming effect that helps you to relax.
Go for a walk in the woods, near a lake, on the beach. If there are parks in your area, make use of them.
Nature has a calming effect that helps you to relax.
Go for a walk in the woods, near a lake, on the beach. If there are parks in your area, make use of them.
10. One Thing at a Time
Multi-tasking is a myth. Make the decision to do only one thing at a time, to not move on to the next until the task in front of you is finished.
You’ll soon feel the results of a mind that is clear and focused and calm.
Multi-tasking is a myth. Make the decision to do only one thing at a time, to not move on to the next until the task in front of you is finished.
You’ll soon feel the results of a mind that is clear and focused and calm.
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