Calming Your Mind During Stressful Times
When we're experiencing stress, our response is supposed to be short-lived. If it's not, it wears down our body, our health, and our energy. Stress makes us narrowly focused, preventing us from seeing the bigger picture. When we’re calmer, our attention expands.
The question becomes, then, how do you calm down when under stress? Research suggests there are several practices that make us feel calmer, more relaxed—a state from which we can cope better with whatever life throws at us.
1. Practice breathing exercises
Our breathing is a powerful way for us to regulate our emotions, and it is something we take for granted. Through your breath, you can activate your parasympathetic nervous system (PNS)—the calming response in your body.
One of the most calming breathing exercises you can do is to breathe in (e.g., to a count of four), hold, and then breathe out for up to twice as long (e.g., to a count of six or eight). As you’re doing this, especially thanks to those long exhales, you’re activating the parasympathetic nervous system, reducing your heart rate and blood pressure.
2. Adopt an attitude of self-compassion
Self-compassion is the ability to be mindful of your emotions particularly when you fail at something. It doesn’t mean you identify with your emotions. Instead, you just observe and notice, without feeding them.
Self-compassion also involves understanding that everyone makes mistakes. It is the ability to speak to yourself with kindness, in the same way you would speak to a friend who just failed.
3. Foster genuine connection
How often are we actually completely present for another person? When was the last time somebody was completely present with you?
Our greatest human need, after food and shelter, is to connect with other people in a positive way. The good news is that by taking care of yourself and your own well-being with practices like breathing and self-compassion, you are able to turn more attention outward to feel more connected, as well.
4. Practice compassion for others
Imagine a day when things aren’t going well for you. And then a friend calls in dire need of your help. You respond immediately. What happens to your state of mind in that moment?
At that moment your energy increases and you're focused outward. That's what practicing altruism, service, and compassion does to your life. It increases your well-being tremendously, as many of us have experienced when we perform small acts of kindness.
If you would like to learn how to calm your mind during stressful times, therapy is a good way to explore this topic. Contact me to schedule a free phone consultation.