At times, you need to calm your mind and enjoy peace and freedom from stress. Everyday situations can make you anxious and put you under pressure, so it’s best to know how to relax and soothe the worried voice in your head. Follow these five steps to serenity, and you’ll know what to do when fretfulness strikes.
Ways to Calm the Mind
1. Take deep breaths
Your emotions and physique are linked, so when your body relaxes, so does your mind. Taking deep, slow breaths down to your belly region sends a signal to your brain that all is well. After all, you don’t naturally breathe this way when you’re scared or anxious. However, you can choose to control your breath no matter how you’re feeling. If you have an anxiety disorder, simple deep breathing exercises are calming techniques for anxiety.
2. Accept all thoughts
The frightened or critical voice within might tell you everything’s wrong, but it’s not really in control of you. Realize you can take charge of the messages your mind sends you. The way to do so probably isn’t how you imagine. Instead of fighting unwanted thoughts, you need to accept them to make them fade.
When negative thoughts arise, allow them to flow, but mentally take a step back, as though you’re listening to someone else speak. Your detachment will let you separate your emotions from the content of your thoughts, so they don’t affect you.
3. Hone your attention
Just as you’re in charge of your inner voice, you also control where you place your attention. Focusing on negativity makes your unhappiness grow. Therefore, change your point of focus. You don’t have to try and think about fluffy clouds and kittens; just turn your attention to an absorbing task when worrying thoughts flow, and you’ll enjoy a break from concerns, calming the anxious mind.
4. Adopt a positive attitude
Your state of mind is a choice, as long as you’re consciously aware this is so. If you let your mind run riot and travel where it wants, sometimes, it will lead you down the path of negativity. Stay alert, though, mindfully following what you’re thinking about, and you can develop a positive attitude. Practicing mindfulness can also help you drive out all the negative thoughts.
Notice those times when you entertain thoughts that produce dissatisfaction and anxiety, and stop them in their tracks. Pause and remember your intent to be positive. Ask yourself how to see matters from a different perspective that keep you calm and make you feel better.
5. Turn your thoughts outward
After you’ve followed the steps above, turn your thoughts to the environment. Pay attention to what’s going on around you rather than in your head. Use your senses to soak up information. Also, think about the people you interact with, and ponder what they might be thinking and feeling.
If the environment is not conducive to serenity, move away to a quiet place, preferably where nature resides. Observe the colors, scents, and sounds, and touch objects like leaves and the bark of trees and taste the air. Immersing yourself in your surroundings will shift your awareness and experience of the moment.
When you feel low, or just want a break from busy thoughts, take note of the tips above. As a result, your mind will be calm, and you’ll be in control of your mood instead of your mood being in control of you.
If you still find yourself having difficulty finding your calm mind, or just want to reach out to a professional, the therapists of ThriveTalk are standing by to help you. With our innovative online platform, we make therapy happen on your schedule from the comfort of your own home or anywhere else you are.