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Regain Calm

7 Simple Ways to Regain Calm

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A lot has happened in our world since January 2020. We’ve all felt much more anxiety (ours, other’s, and the world’s) in this past 21 months. Even sweet Mother Nature has been responding in an eruptive and “fiery” way lately.

With a calm mind we see things from a less frazzled state which helps us to think more clearly, be more loving, and make better decisions. Here are some of my favorite tried and true “calmer-downers”, I hope they work for you too:

4-7-8 Breathing

The 4-7-8 breathing technique, also known as “relaxing breath,” is inhaling in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

(I wrote more about this awhile back in this post)

Dr. Andrew Weil, who teaches the 4-7-8 breathing technique, believes it can help with reducing anxiety and controlling or reducing anger responses. And this one has some added bonuses: he says it can also help a person get to sleep, and helps to manage cravings.

Count to Ten

I know, I know, it might be what your mama told you when you were small, and it may sound too good to be true, but this strategy really works. Just count slowly from one to ten. Try to breathe deeply as you do, as this will enhance the effects. This little trick can help you to quickly gain control of your emotions and feel calmer in a pinch.

Close Your Eyes

Yep. Shutting your eyes for a moment blocks out a great deal of the stimuli that are currently vying for your attention. This brief period of visual stillness will allow you to gather your thoughts and to calm yourself.

Take a Hike

No really…take a little hike, or a simple walk will do. You don’t have to do a full-blown exercise to feel benefits. Taking a leisurely stroll is a great way to settle your nervous system, get grounded and balanced when you need to chill out. Walking is a relaxing activity that gets you moving, literally. It can remove you from a stressful environment and give you fresh perspective.

Try Progressive Muscle Relaxation

If you don’t have time for a walk, an effective calming exercise that you don’t even need to move out of your chair for is progressive muscle relaxation. This is simply tensing and releasing every muscle group in your body (think of it as wringing out the stress!). You can start with your head and work your way downward. Tense up the muscles in your face, hold for a few seconds and then release, then move down to your neck and so on. This exercise can be done in just a few minutes, and you’ll feel tons better afterwards!

Listen to Some Music

We’ve all experienced how the right song at the right time can change your mood. An upbeat song that you know and love will raise your vibration, which is especially good to remember when you need a boost. Music can have a profound effect on your feelings and is a great option to rely on when you want to calm down or feel better. I suggest always having a playlist you love as your go-to when you need to lighten your state of mind.

Get in the H20

Relaxing in a bath of warm water can be quite soothing to the soul as well as calming to the body. To take extra good care of yourself, add bubbles and aromatherapy…because sometimes it just feels good to be fancy. If ‘fancy’ isn’t your thing, you might want to add in about a cup of Epsom salt. The sulfates in it help draw the toxins out of your body, which can also help improve health and promote a general feeling of wellness.

These are just a handful of ways to stay calm when you’re stressed. Choose the ones that resonate with you, and give them a try the next time you feel overwhelmed or when life is chaotic.

“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.”
Hermann Hesse

Brain Dump - Brain Calming Technique

My favorite Brain Calming Technique

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Do you ever have those days where you feel you have a million thoughts swirling through your head? Yeah, me too. Most days if I’m honest.

There’s one simple trick that really helps me get on top of that overwhelm.

It’s called a Brain Dump.

Of course, this isn’t a new idea, and it may even be something you regularly do, or have tried before. Perhaps today I’m just here to REMIND you to how easy it is to find calm by simply taking what’s in your brain and transferring it to another place. By another place, I mean writing it out on paper, or your computer or an app on your phone.

Personally, I prefer pen and paper because just the act of writing things down can be therapeutic, and is known to help you retain information. However, digital is great if you prefer to keep records that way. What’s important is that you’re freeing up valuable space by moving the excess thoughts into a different storage medium. Ahh, now you’re on your way to CLARITY.

The brain dump process is very simple:

Set aside some quiet time.
Write down everything that’s in your head.
Keep going until you can’t think of anything else.
Write (or type) out all the random thoughts in no particular order or format.
Pause every once in awhile and take a few deep breaths…more thoughts will surface.
Don’t worry if you feel there’s more but you can’t grasp it, you can always come back later and add to it any trailing thoughts.
Now you can SEE all those thoughts and can organize them in a way that makes sense.
I like to get a new paper and categorize all my thoughts into these columns:
Do Soon / Can Wait / Delegate / Let This Go (you’ll come up with your own categories that work best for you).

You’ll find you feel more refreshed and can think more clearly after your brain dump session. Woo-hoo!

Here’s how a Brain Dump can help:

  • It clears your head, kind of like a computer cache.
  • It gives you a sense of control by seeing the info in front of your eyes.
  • It allows you to sort through the information far easier when you can see it written out.
  • It makes it possible to organize the brain chaos into a format that makes sense.
  • It opens up space so your brain can function better.
  • It creates more options and ideas.
  • It helps you to process things and to make plans.
  • It makes those thoughts more readily managed.
  • It makes it easier to gain focus and to be more productive in your work flow.
  • Your thoughts and ideas are now organized…not swirling.

How Often?

Some people do this on a weekly basis, but you may find you need it more or less often. For more peaceful sleep, I actually keep a notebook on my bedside table and write down any “need to do” thoughts before going to bed each night. Knowing those nagging thoughts have been dumped, and that I’ll see them on my list the morning gives me permission to relax and go to bed with a calm mind.

What’s in your head right now?
Maybe it’s time to take a little break for a Brain Dump!