What are the Best Techniques for Calming Your Mind and Reducing Stress?
Feeling stressed and overwhelmed is something many of us experience in our daily lives. Constant emails, sick kids, aging parents and the never-ending to-do lists send our nervous system into over-drive and activate the stress response. Overtime, this wreaks havoc on our mental and physical health, our relationships and our perspective on the world. Amazingly, it doesn’t take long to de-stress your nervous system and move into the rest and digest state of relaxation. In this blog we will explore some common, and some surprising ways to relax your body, calm your mind and help you feel more balanced and grounded.
Deep Breathing:
One of my favourite sayings is ‘never underestimate the power of a few deep and intentional breaths’. Mindful breathing is one of the simplest and most effective techniques to calm your mind and relax your body. It’s almost too good to be true. The best part, mindful breathing is free, fast and you can do it anywhere, anytime.
(No one even needs to know you are doing it!). The most important thing to remember is that if you want to relax and feel less stressed, make your exhale longer than your inhale. So next time you are feeling overwhelmed or pressured, pause and take a few mindful breaths. Inhale deeply through your nose for a count of 4, filling your belly with air, and exhale slowly for the count of 6 through your mouth. This mindful breathing technique helps activate the rest and digest response within your nervous system. From here you heart rate will slow and you might notice your shoulders dropping and your belly relaxing too. End with a smile because you just offered yourself the gift of relaxation.
Mindfulness, Mindful Moments and Meditation:
We all know about the power of mindful moments, and the benefit of mindfulness on our health, but how do you actually have a mindful moment? The most important thing to remember is that mindful moments are all about coming down from your busy thinking mind into the world of your senses. You can begin by pausing, and paying attention to your breath. Feel it entering and exiting your body. Does it feel warm or cool? Does it change temperature on the way in and the way out? If you get distracted by thoughts don’t worry, that’s all part of it.
Just come back to the feel of the breath coming in and out of your body. After a few minutes you might also like to notice the sounds in your environment, both close by and far away. Have some fun with it. Can you also notice the moments of silence between the sounds? And finish your mindful moment by scanning your body, and softening any parts that feel tense. If you would prefer to listen to a guided mindful meditation, download The Happy Habit app for free and try a guided meditation.
Micro Moments of Self-Care:
Instagram would have you believe that self-care involves long baths, expensive massages or girl’s trips. In truth, micro moments of self-care are just as important as the big-ticket items we often save up for. Start by taking small steps to soothe yourself. Try mindfully enjoying a cup of tea rather than scrolling on social media at the same time.
How about sitting outside in the sun as you eat your breakfast or taking a walk around the block during lunchtime at work. Even looking out the window at the sky on the train as you travel to work can relax you. We don’t need to wait to offer ourselves the kindness, compassion and peace that we need and deserve. We can start small, today.
Practice Gratitude:
Did you know that practicing gratitude relaxes your nervous system? Pretty cool really. So next time you are feeling stressed or anxious, take a few deep breaths and spend a moment focusing on the positive aspects of your life and acknowledging the things you are grateful for. This doesn’t mean we ignore our challenges. It means that we are willing to shift our awareness every now and then.
Remember, with gratitude it’s the simpler the better. Sunshine. Clean drinking water. A laugh with a friend. A warm bed. A walk in the park. Extra points if you can take a few deep breaths into this feeling of gratitude, imagining it like a soothing balm for your body, mind and heart.
Taking a few minutes each day to reflect on the things that went well or the people who brought joy to your life will recalibrate your nervous system and make you more resilience when it comes to everyday stress.
Connection - Seek Support from Others:
Just like gratitude reduces stress, so does human connection. A powerful way to experience deep human connection is to share with someone how you are feeling, and to be open to asking for, and receiving help.
We live in a world where we are taught to pride ourselves on being independent, so it’s natural that it might feel hard or uncomfortable when we ask for help. Start small. Celebrate the little moments when you shared your overwhelm or worry with someone and they listened and were there for you. Remember, you don't have to face stress alone; there are people who care and want to support you.
Managing stress and learning how to calm your mind is a personal journey, and what works for one person may not work for another. So don’t struggle through practices that don’t work for you. Trust yourself and your ability to soothe yourself. Trust also that what works may change over time. Explore mindful breathing, guided meditation, self-care and gratitude and see which practices feel easiest and most enjoyable for you.
