When you’re stressed or anxious, it causes your body to release stress hormones such as cortisol and adrenaline, which can increase how stressed you feel. You may also feel other symptoms, like headaches, dizziness and depression. Long term stress can negatively affect your weight, heart and chronic health conditions. In addition to your physical health, untreated stress can have a negative effect on other areas of your life, including your mental health, professional life and social relationships.
When you’re feeling stressed, anxious, scared or nervous – or you have the urge to lash out – the last thing you want to hear someone say is, “Just calm down.” That never works.
There’s no denying that we live in a fast-paced world filled with daily challenges. That’s not likely to change any time soon. When we’re faced with these sorts of pressures, the ability to remain calm can significantly enhance our decision-making skills, strengthen our mental resilience, and ultimately lead to a more fulfilling life.
So how exactly do we cultivate a calmer mind?
Breathing exercises are incredibly powerful when it comes to calming the mind. Paying attention to our breath acts as an anchor, keeping us grounded in the present moment, and distracted from past regrets or future anxieties. Practice noticing the sensation of air entering and leaving your body. A common method is the 4-7-8 breathing exercise: inhale for 4 seconds, hold for 7, and exhale for 8.
We often beat ourselves up in stressful situations, which often only serves to amplify our stress. Instead, try to meet yourself with the kindness you’d offer a friend. Acknowledge that however you’re feeling is okay — you’re a human not a machine. This self-compassion creates an emotional buffer, reducing the impact of stress on your mind.
Human beings are inherently social creatures. We thrive on connection with others. Building strong, supportive relationships in our lives can act as a safety net against stress. This doesn’t mean you have to be surrounded by people all the time. It’s about quality, not quantity. Even one meaningful relationship can offer a substantial sense of connection.
Expressing your thoughts and feelings can be therapeutic. Jot them down in a journal or share them with a trusted friend. Whatever challenges you’re facing, the process of writing about it can often help you process your emotions and gain perspective.
Regular physical activity had been shown to improve mood and can help clear your mind and reduce tension, too. Try taking a quick walk during your lunch break or practicing yoga after work.
Reading is a great way to distract your mind from thoughts that cause stress. Pick up a good book or read an uplifting article. Try to avoid social media though as that can exacerbate anxiety. If you’re too wound up to read, tune into a Sleep Story.
Progressive muscle relaxation (PMR) is a technique that involves tensing and releasing different muscle groups. This practice can help reduce tension and the physical signs of stress. It’s particularly useful in the evening to help you wind down and get to sleep after you’ve had a stressful day.
Calm music can lower blood pressure and reduce the stress hormone, cortisol. Create a playlist of your favorite tracks for easy access when you’re feeling stressed, or check out Calm’s music collection — designed to ease your mind.
Nature can have a restorative effect on our minds. Even a brief walk outdoors during your lunch break or a few minutes in your garden can help you feel more relaxed.
Staying calm, composed, patient, at peace with yourself – everyone finds these qualities and states worth striving for. No one wants to fly off the handle and be a bag of nerves. On the one hand, it usually feels more pleasant when we are balanced and emotionally stable. On the other hand, it often benefits those around us as well. Our social relationships can be more harmonious if we are calm inside and don’t take everything personally or often “freak out”.
Life can also feel a little easier when we don’t necessarily need someone else to make us feel safe, for example through their presence, words or gestures. Have you heard people say that someone is their “rock”? Well, you can also be that for yourself.
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