How To Train Your Mind To Be Calm In Any Situation
Whether it’s a driving test, starting a new job, or moving house, there are a million different situations that put us under pressure. Sometimes it’s difficult to get out of our heads and racing mind and we get stuck in a cycle of stress. There are actually a multitude of ways you can train your mind to be calm, and we here at Team Rescue® have pulled together our top tips to help with relieving stress in any situation.
Mindfulness & Breathing Exercises
Mindfulness has become really popular over the last few years. Simply explained, it means paying attention, having an awareness of the present moment: your thoughts, feelings, everything around you. Connecting mind and body together, mindfulness can be a fantastic way to slow down a racing mind and focus on your current task. Practicing mindfulness regularly can ultimately lead you to total inner calm.
Mindfulness means paying attention, having awareness of the present moment.
It can take some practice, so don’t worry if you find it difficult to start with. Try mindfully doing your everyday tasks first, like brushing your teeth or making a coffee. As you become more comfortable with it, you can use it focus on work tasks, too; that’s when you’ve really used mindfulness to train your mind to be calm.
Deep breathing is also an excellent relaxation technique. Do this breathing 3 to 10 times:
- Begin by sitting or lying flat in a comfortable position.
- Place one hand on your belly just below your ribs and the other hand on your chest.
- Take a deep breath in through your nose, and let your belly push your hand out.
- Breathe out, feel the hand on your belly go in, and use it to push all the air out.
[Here are breathing exercises you may enjoy, as well as 3 meditations to try.]
(continues below video)
Healthy Eating
Eating healthily is perhaps one of the more surprising ways of dealing with stress. Stress can often cause us to stop eating, or overeat, so ensuring you’re looking after your body can actually help calm your mind, too. Stress can trigger an increase in blood sugar, so eating healthily can help stabilize this and balance your hormones. It’s the ultimate self-care and an easy way to train your mind to be calm.
A balanced breakfast is a good way to start a stress filled day; try and avoid stress inducing caffeine and sugar, as well as highly refined foods such as white bread which can upset your blood sugar levels. [Check out our healthy recipes here.]
Positive Thinking
Positive thinking is so much more than just trying to smile or being cheerful. It can be an amazing way to train your mind to be calm in any situation, as it’s an entire 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 continuous positivity, and putting that pressure on yourself wouldn’t help either. However, trying your best and training yourself to see the bright side of things can really help when a difficult situation arises, as you’ll be more equipped to deal with it.
If you’re finding it difficult knowing where to start with positive thinking, look to meditation, which is an excellent way to learn how to train your mind to be calm. Meditation can help clear the mind and find your inner calm, ready to start again with a positive outlook. There are so many other benefits of meditation too, such as reducing stress, improving sleep and increasing focus.
Take A Break
It’s ok to take a break. In fact, it’s essential when dealing with a stressful situation. Whether it’s a day or several months, if you are feeling burnt out, taking a break can have an incredibly restorative effect on your mind. So many of us have such busy lives, it can sometimes feel wasteful or can make us feel guilty when taking a vacation or some time off. However, you actually need to take breaks in order to have the stamina to be at your best. So, absolutely do not feel guilty about it. Allowing yourself to schedule in breaks is another great way to train your mind to be calm in any situation. [When you have access to nature try this outdoor break.]
Taking short breaks throughout your day as well as an extended one can really help you reset. Why not try practicing meditation during your breaks? As we mentioned above, it’s a fantastic way to clear your mind. There are lots of guided meditation apps you can try now which help you if you’ve never tried it before. We particularly like Headspace and Calm.
It’s ok to take a break.
Be Active
Being active is a fantastic stress reliever. Not only will it distract you from a stressful situation, it releases endorphins that elevate your mood and it also reduces stress hormones such as adrenaline and cortisol. If you find it hard to motivate yourself to be active, low impact exercise such as walking or yoga are equally as beneficial for your mood as a HIIT workout. Even just dancing around your room will help! Carving out at least 10 minutes in your daily routine to be active will really help in training your mind to be calm. [Here’s our 10-minute workout for busy people.]
Good Sleep
Stressful situations can cause a racing mind and interrupted sleep, but the benefits of rest for stress are innumerable. Try just going to bed and waking at the same time each day. A regular sleep routine will restore the body, improve concentration, regulate mood and allow you to cope with stress a lot better. [Sleep tips? We got ‘em.]
Make A Plan
Making a plan will help you feel more in control and reduce the stress around a situation. Having everything in your head can make you feel overwhelmed and like things are spiraling out of control. It’s good to not only plan what you’re doing right now, but also plan some fun things in the future to help you get through the stressful situation, such as meeting up with friends or going on vacation. This will help calm your mind as it knows that you will get through the difficult time, with a reward at the end.
Plan some fun things in the future to help you get through the stressful situation.
Practice Gratitude
People who practice gratitude have reported benefits such as more positivity, sleeping better and increased self-esteem and psychological wellbeing. With so many different types of stress around, it’s good to have something small to do every day to be ready to combat a stressful situation when it appears. It’s super simple to put into your daily routine, too, and practicing gratitude daily is a fantastic way to keep training your mind to be calm in any situation. There are lots of beautiful gratitude journals available to buy these days. You just need to write down 1-3 things you’re grateful for each day, and feel the benefits coming in.
Reframe Your Thoughts
Learning how to reframe your negative thinking pattern can be a great way to train your mind to be calm in any situation. Ask questions to yourself to find out where the negative thought is coming from and be able to deal with it better. Why are you having this thought? Is it accurate? Is it helpful? What advice would I give to a friend going through this? By going through this questioning pattern, you may be able to rationalize your negative thinking and reframe it into something more manageable. Try to always see the positive in your situation. Reframing takes practice, so don’t worry if it’s a while before you’ve got the hang of it and soon you’ll have trained your mind to be calm.
If you like, here are breathing exercises, mindful meditation techniques, and relaxation techniques to try. Our 4 favorite mindfulness apps are here. Learn about stress here with 10 facts about stress you may not know. Check out our favorite calming essential oils.
If you’re having a hectic day, why not take some time out with Rescue Remedy® Dropper?
