Whether it’s a driving test, a new job or a move, there are a million different situations that put us under pressure. Sometimes it’s hard to get out of our heads and racing minds, and we get stuck in a cycle of stress. There are actually tons of ways to train your mind to calm down, and here at RESCUE, we’ve rounded up our top tips to help you relieve stress in any situation.
Mindfulness and breathing exercises
Mindfulness has become very popular in recent years. Simply explained, it consists of paying attention, being aware of the present moment: your thoughts, your feelings, everything around you. Connecting the body and the mind, mindfulness can be a fantastic way to slow down a racing mind and focus on the task at hand. Regular practice of mindfulness can lead you to total inner calm.
It may take some practice, so don’t worry if you find it difficult at first. Try mindfully doing everyday tasks first, like brushing your teeth or making coffee. When you are more comfortable with this technique, you can also use it for your professional tasks; that are when you’ll have truly used mindfulness to train your mind for stillness.
Deep breathing is also an excellent relaxation technique. Start by sitting or lying down in a comfortable position. Place one hand on your belly, just below your ribs, and the other on your chest. Inhale deeply through your nose and let your belly push your hand out. Exhale, feel the hand on your belly go in, and use it to push all the air out. Do this breath 3 to 10 times.
Eat healthy
Eating healthy is perhaps one of the most surprising ways to deal with stress. Stress can often cause us to stop eating or overeat, so making sure you’re taking care of your body can also help calm your mind. Stress can trigger an increase in blood sugar levels. A healthy diet can help stabilize this level and balance your hormones. This is the best way to take care of yourself and train your mind to calm down.
A balanced breakfast is a good way to start a stressful day; try to avoid stress-inducing caffeine and sugar, as well as highly refined foods like white bread, which can upset your blood sugar levels.
Positive thought
Positive thinking is more than just trying to smile or be happy. It’s an amazing way to train your mind to stay calm in any situation because it’s a holistic perspective on life. Using positive thinking means approaching your daily life and any situation, good or bad, with a positive attitude; easier said than done, right? Of course, you’re not expected to have permanent positivity, and putting pressure on yourself wouldn’t help either. However, doing your best and practicing seeing the bright side can really help when a difficult situation arises, as you will be better equipped to deal with it.
If you’re having trouble knowing where to start with positive thinking, turn to meditation, which is a great way to learn how to train your mind to stillness bugtong halimbawa. Meditation can help you empty your mind and find your inner calm, ready to start again on a positive basis. Meditation also has many other benefits, such as reducing stress, improving sleep, and increasing concentration.
Take a break
There’s nothing wrong with taking a break. In fact, it’s essential when you’re dealing with a stressful situation. Whether it’s for a day or several months, if you’re feeling exhausted, taking a break can have an incredibly restorative effect on your mind. So many of us have such full lives that we can sometimes feel like we’re wasting or feel guilty about taking vacations or time off. However, you need to take breaks to have the stamina to perform at your best. So don’t feel guilty at all. Giving yourself breaks is another great way to train your mind to stay calm in any situation.
Taking short or long breaks throughout the day can really help reset you. Why not try practicing meditation during your breaks? As we mentioned above, it’s a fantastic way to clear your mind. There are many guided meditation apps you can try now that will help you if you’ve never tried before. We particularly like Headspace and Calm.
Be active
Physical activity is a great way to reduce stress. Not only does it distract you from a stressful situation, but it releases endorphins that improve your mood and reduce stress hormones like adrenaline and cortisol. If you’re struggling to motivate yourself to be active, low-impact exercises like walking or yoga are just as good for your mood as a HIIT workout. Even just dancing in your room can help! Making at least 10 minutes of physical activity part of your daily routine will really help train your mind to calm down.
A good sleep
Stressful situations can make your mind race and interrupt your sleep, but the benefits of stress rest are endless. Just try to go to bed and wake up at the same time every day. A regular sleep routine will restore the body, improve concentration, regulate mood and allow you to handle stress much better.
Make a plan
Making a plan will help you feel more in control and reduce the stress of a situation. If you have everything on your mind, you can feel overwhelmed and feel like things are slipping away from you. It’s good to plan not only what you’re doing now, but also fun activities in the future to help you get through the stressful situation, like meeting up with friends or going on vacation. This will help calm your mind, because it will know that you will get through this difficult time, with a reward in the end.
Practice Gratitude
People who practice gratitude have reported benefits such as greater positivity, better sleep, improved self-esteem, and increased psychological well-being. With all the types of stress out there, it’s good to have something small to do each day so you’re ready to combat a stressful situation when it arises. It’s also very simple to incorporate into your daily routine. Practicing gratitude daily is a fantastic way to train your mind to stay calm in any situation. There are many wonderful gratitude journals available for purchase these days. Just write down 1-3 things you’re grateful for each day, and you’ll feel the benefits.
Reframing your thoughts
Learning to reframe your negative thoughts can be a great way to train your mind to stay calm in any situation. Ask yourself questions to know where the negative thought comes from and to be able to better manage it. Why do you have this thought? Is it accurate? Is it useful? What advice would I give to a friend going through this situation? By asking yourself these questions, you can rationalize your negative thoughts and reframe them into something more manageable. Try to always see the positive side of your situation. Cropping takes practice, so don’t worry if it takes you a while to master it and you’ll soon have trained your mind at peace.