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It seems as though life is always chaotic and unpredictable. We’re constantly hit with an onslaught of work, family obligations, commitments and emotions. It’s no wonder why so many of us feel overwhelmed and anxious. Wouldn’t it be nice if you could just tap a zen button for instant calmness?
Keeping calm and carrying on, as the old saying goes, seems easier said than done lately during such tense and unpredictable times. However, in the midst of the chaos, it is important that we make the conscious effort to stay calm and maintain a clear head.
There are eighteen proven ways to center yourself, reduce Stress to stay more calm everyday. It takes work and effort to remind yourself how to manage stress.
As I took some time off this past week on vacation with my family, I let myself relax and chill out. It’s a good reminder to make time for yourself and escape from reality anyway you can. When we do this, we are happier! Let’s face it, unplugging and less stress is good for our bodies and souls.
Hey listen, we all know it’s good for us to be more calm. We also know we are happier when we are less stressed. Anxiety and angst is not good for our health and our relationships. To back this up, consider the following:
The Importance Of Reducing Stress & Being More Calm
Overall, research has consistently shown that reducing stress is crucial for overall health and well-being. By reducing the negative impact of stress on the body and mind, individuals can improve their cardiovascular health, reduce inflammation, improve mental health, and increase resilience. When we manage stress we are healthier.
A. Improved cardiovascular health
Chronic stress can contribute to the development of cardiovascular disease. Research has shown that reducing stress through techniques such as meditation, yoga, and deep breathing can lead to improvements in blood pressure, heart rate, and overall cardiovascular health. This all leads to more happiness and joy too.
B. Reduced inflammation
Chronic stress has been linked to increased inflammation in the body, which can contribute to a range of health problems including autoimmune diseases, cancer, and depression. Research has shown that reducing stress can lead to decreases in inflammatory markers in the body.
C. Improved mental health
Chronic stress can take a toll on mental health, contributing to the development of anxiety and depression. Research has shown that reducing stress through techniques such as mindfulness meditation, cognitive-behavioral therapy, and exercise can lead to improvements in symptoms of anxiety and depression.
D. Increased Resilience
Research has shown that reducing stress can help individuals build resilience and cope more effectively with life’s challenges. By reducing the negative impact of stress on the body and mind, individuals can develop greater emotional and psychological resources to navigate difficult situations.
15 Daily Tasks To Help You Stay Calm In A Chaotic World
1. Change Your Perspective -Stay Calm And Carry On
Take a step back and look at the situation objectively. Remember that not everything will be rushed and perfect. Some of the best things in life take time and patience. Don’t let yourself be overwhelmed by the small details of life – try to focus on the bigger picture and have faith that it will all work out in the end.
“The truth is that stress doesn’t come from your boss, your kids, your spouse, traffic jams, health challenges, or other circumstances. It comes from your thoughts about your circumstances.”
―Andrew Bernstein
2. Take Breaks
Take regular breaks throughout the day when you feel overwhelmed or agitated. Spend time with friends and family, listen to music, read a book, or just take a quiet walk in nature. These activities can help restore balance, Reduce Stress, and give you a greater sense of inner peace and calm.
3. Practice Mindfulness
Being present in the moment can help instill feelings of calm. This is one of the most important “stay calm tips” experts offer.
Spend some time each day fully focused on your breath, body, and the world around you. Observe yourself, be aware and mindful of how you’re feeling. This will help to ground you and give you the peace you need to manage the chaos that life can bring.
Also consider designing a mindful space and home with less clutter.
4. Release Tension
Tightening your muscles in a stressful moment can actually intensify the emotions you’re feeling. Instead, loosen your body and release any tension. Shaw also suggests using tension-blocking thoughts to replace negative thoughts. For example, you can replace negative thoughts with positive ones such as “I can handle this” or “I am in control.”
5. Stay Calm And Breathe Deeply
Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. This can help slow down your heart rate and ease tension. Consider doing some yoga where you can practice deep breathing.
“To experience peace does not mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of a hectic life.”
―Jill Botte Taylor
7. Use positive self-talk
Encourage yourself with positive affirmations and remind yourself that you are capable of handling the situation at hand.
“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.”
―Mother Teresa
8. Seek Support
Talk to a friend or family member who can provide you with emotional support and help you put things in perspective. When you have support it can help in the various ways.
- Sharing your struggles with someone who understands and validates your feelings can provide a sense of relief and comfort. This can help reduce the feelings of isolation and loneliness that often accompany anxiety.
- A mental health professional or a trusted friend or family member can provide you with coping skills and strategies to manage your anxiety. They can teach you relaxation techniques, mindfulness exercises, and cognitive-behavioral techniques that can help you reduce the intensity and frequency of your anxious thoughts.
- Seeking support can provide you with a fresh perspective on your situation. A trusted friend or therapist can help you identify patterns of thinking that may be contributing to your anxiety and help you reframe your thoughts in a more helpful way.
- Seeking support can help you gain access to resources and information that can help you better understand and manage your anxiety. This may include support groups, online resources, or information about medication or therapy.
9. Pray- Find Faith
Prayer can be a powerful tool to help people calm down and find peace in difficult situations. Here are a few ways that prayer can be beneficial for calming the mind and reducing stress:
- Focus on a Higher Power: Prayer allows individuals to connect with a higher power or deity, which can provide a sense of comfort and support during challenging times. This can help people feel less alone and more grounded.
- Find Perspective: Prayer can provide individuals with a broader perspective on their problems and challenges. By surrendering their worries to a higher power, individuals can feel a sense of relief and release from the burden of their stress.
- Develop Gratitude: Prayer can also help individuals develop gratitude and appreciation for the good things in their lives. Focusing on positive aspects of life can help shift attention away from stressors and promote feelings of calm and contentment.
- Connect with Community: Prayer can be a communal experience, providing individuals with a sense of support and belonging. This can be particularly helpful during times of stress or crisis.
Overall, prayer can be a valuable tool for individuals seeking to calm their minds and reduce stress. Whether practiced individually or as part of a community, prayer can promote feelings of peace, support, and connection.
10. Exercise- Get Moving
Physical activity can help release tension and promote feelings of relaxation. Even a short walk or some light stretching can make a big difference. Being physical active is a powerful tool that can help people calm down and reduce stress levels. Here are a few reasons why:
- Releases Endorphins: Exercise releases endorphins, which are natural chemicals in the brain that promote feelings of pleasure and well-being. This can help counteract the effects of stress and promote relaxation.
- Reduces Cortisol: Exercise can help reduce levels of cortisol, a stress hormone that is released during times of stress. Lowering cortisol levels can help reduce feelings of anxiety and tension.
- Promotes Better Sleep: Regular exercise can help promote better sleep, which can reduce stress levels and improve mood. A good night’s sleep can also help individuals feel more alert and energized during the day.
- Provides a Sense of Accomplishment: Engaging in physical activity can provide individuals with a sense of accomplishment and mastery, which can help boost self-esteem and promote feelings of calm.
- Offers a Distraction: Exercise can provide a healthy distraction from stressors, allowing individuals to shift their focus away from worries and negative thoughts.
Overall, exercise is a great way to reduce stress and promote feelings of calm and well-being. By incorporating physical activity into their daily routines, individuals can improve their physical and mental health and develop a greater sense of resilience in the face of stress.
“Don’t try to force anything. Let life be a deep let-go. God opens millions of flowers every day without forcing their buds.” —Osho
11. Sleep As Much As Possible For Less Stress
Sleep is an essential part of our physical and mental health, and it can play a significant role in helping us stay calm and manage stress.
Here is why it’s important to get more rest:
- Regulates Emotions: Sleep helps regulate emotions and mood by allowing the brain to process and integrate emotional experiences. Getting enough sleep can help individuals feel more emotionally stable and less reactive to stressors.
- Reduces Cortisol: Sleep can help lower levels of cortisol, a stress hormone that is released during times of stress. Lowering cortisol levels can help reduce feelings of anxiety and tension.
- Improves Cognitive Function: Getting enough sleep can help improve cognitive function, including memory, attention, and decision-making. This can help individuals better manage stress and make more effective choices.
- Enhances Physical Health: Sleep is essential for physical health and well-being, including immune system function and cardiovascular health. A healthy body can better manage stress and promote feelings of calm.
- Provides a Reset: Sleep provides a reset for the body and mind, allowing individuals to start each day with a fresh perspective and renewed energy. This can help individuals better manage stress and approach challenges with a more positive outlook.
Overall, sleep is a crucial component of maintaining physical and mental health, and it can play a significant role in helping individuals stay calm and manage stress. By prioritizing sleep and developing healthy sleep habits, individuals can promote feelings of well-being and resilience in the face of stress.
12. Visualize A Calm Scene
Visualize a calming scene, such as a peaceful beach or a serene forest, to help reduce feelings of stress and anxiety. Imagine yourself in this scene and allow yourself to feel the sense of calm and relaxation.
13. Unplug And Turn Off The News
In today’s fast-paced world, we are constantly bombarded with information and stimulation from our devices and technology. While technology has undoubtedly brought many benefits, it’s also important to unplug and disconnect from time to time. Here are a few reasons why unplugging is good for us:
- Reduces Stress: Constant connectivity can lead to increased stress levels, as we feel pressured to respond to messages and notifications at all hours of the day. Unplugging can help reduce stress levels and promote feelings of calm and relaxation.
- Improves Sleep: Exposure to screens and blue light can disrupt our circadian rhythm, making it harder to fall asleep and stay asleep. Unplugging before bed can help promote better sleep and improve overall health and well-being.
- Enhances Productivity: Constant distractions and interruptions can make it difficult to focus and be productive. By unplugging and setting aside dedicated time for work or tasks, we can improve our concentration and efficiency.
- Promotes Face-to-Face Connections: In a world where we communicate primarily through screens, unplugging can help us connect more meaningfully with others. By spending time with loved ones in person and engaging in activities that don’t involve technology, we can strengthen our relationships and promote social connection.
- Allows Time for Reflection: Unplugging can provide us with much-needed time for reflection and introspection. By disconnecting from distractions and technology, we can better tune in to our thoughts and feelings and gain clarity and insight.
Overall, unplugging is an important practice that can help us improve our physical and mental health, enhance our relationships, and promote overall well-being. By setting aside dedicated time to disconnect and focus on the present moment, we can reduce stress and improve our quality of life.
If you have kids, they watch and learn from us so when unplugging is normal for you, it’s normal for them too.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
―Thich Nhat Hanh
14. Listen To Music
Listening to music can have a calming effect on the mind and body, and there are several reasons why:
- Releases Endorphins: Listening to music can release endorphins, which are chemicals in the brain that promote feelings of pleasure and reduce feelings of stress and anxiety.
- Regulates Breathing and Heart Rate: Music can have a physical impact on the body by regulating breathing and heart rate. Slow, calming music can help slow down breathing and heart rate, promoting feelings of relaxation and calmness.
- Distracts from Stressful Thoughts: Music can serve as a distraction from stressful thoughts and worries. By focusing on the melody and lyrics of a song, individuals can shift their attention away from stressors and promote a sense of calmness.
- Promotes Mindfulness: Music can also promote mindfulness, the practice of being present and aware in the moment. By focusing on the sounds and sensations of the music, individuals can tune in to the present moment and reduce feelings of stress and anxiety.
- Provides Emotional Connection: Music can provide an emotional connection that promotes feelings of comfort and relaxation. Listening to music that resonates with your emotions can promote a sense of validation and understanding, reducing feelings of stress and promoting overall well-being.
Overall, listening to music can be a powerful tool for promoting feelings of calmness and relaxation. By incorporating music into your daily routine, you can reduce stress levels and improve your overall well-being.
Sooth your senses with a hot bath. The sound of the water, the feeling of warmth on your skin, and the aroma of bath products can all help create a relaxing environment.
Taking a bath can provide a quiet, private space for you to be alone with your thoughts. This can be an opportunity to reflect, meditate, or simply disconnect from the stressors of daily life.
Overall, taking a bath can be a restorative and calming experience for both your mind and body.
“The next time you are tempted to get anxious or upset about something – especially something in the past or the future – think about what you are doing and turn your mind to what is going on today.”
―Joyce Meyers
16. Eat The Right Foods That Impact Your Mood
The foods you eat can have an impact on your mood and overall sense of calmness. Here are some types of foods that may help promote relaxation:
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Complex carbohydrates: Foods like whole-grain bread, oatmeal, and brown rice can increase the production of serotonin, a neurotransmitter that can help regulate mood and reduce anxiety.
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Omega-3 fatty acids: Found in fatty fish like salmon, as well as walnuts and chia seeds, omega-3s can help reduce inflammation in the body, which may be linked to anxiety and depression.
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Magnesium-rich foods: Magnesium is a mineral that can help promote relaxation and reduce stress. Foods like spinach, almonds, and avocado are good sources of magnesium.
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Herbal teas: Chamomile, lavender, and lemon balm teas are all known for their calming properties and can help promote relaxation and reduce stress.
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Fermented foods: Fermented foods like kimchi, kefir, and sauerkraut contain probiotics that can help improve gut health, which has been linked to improved mood and reduced anxiety.
It’s important to note that while these foods may help promote relaxation and reduce stress, they are not a substitute for professional help or treatment if you are experiencing anxiety or other mental health concerns.
17. Keep A Journal to Relieve Stress
Keeping a journal can help relieve stress by putting you into a meditative state of self-reflection. Especially if it’s a gratitude journal! Writing about the things you’re grateful for, in particular, can help you reorient your perspective.
There is a growing body of research that suggests that writing in a journal can have a positive impact on mental health and help alleviate stress. Here are some key findings:
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Reduces Stress: Several studies have found that expressive writing, or writing about one’s thoughts and feelings, can reduce symptoms of stress and anxiety. One study found that participants who wrote about their stressful experiences had reduced cortisol levels, a hormone associated with stress, compared to those who did not write.
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Promotes Emotional Processing: Writing in a journal can also help individuals process and make sense of their emotions. By putting thoughts and feelings into words, individuals can gain clarity and insight into their experiences, reducing feelings of confusion and overwhelm.
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Improves Mood: Expressive writing can also improve mood and increase feelings of well-being. One study found that participants who wrote about positive experiences had improved mood and reduced symptoms of depression.
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Enhances Cognitive Functioning: Writing in a journal can also enhance cognitive functioning, such as memory and problem-solving abilities. One study found that expressive writing improved working memory and cognitive flexibility.
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Boosts Immune System: Writing in a journal can also have physical benefits, such as boosting the immune system. One study found that participants who wrote about their traumatic experiences had improved immune function compared to those who did not write.
Overall, the research suggests that writing in a journal can have numerous benefits for mental and physical health, including reducing stress, improving mood, and enhancing cognitive functioning. By incorporating journaling into your daily routine, you may be able to reap these benefits and improve your overall well-being.
18. Spend Time With Your Close Friends & Family
When was the last time you went out with friends or family and laughed so hard your tummy hurt? Laughter is a stress reliever. When you laugh and enjoy times with girlfriends, it’s good for your health. Seriously! Why?
Spending time with friends can provide a sense of social support and reduce feelings of loneliness or isolation. This can help improve your overall well-being and reduce stress levels.
Spending time with friends can also lead to laughter and positive emotions, which have been shown to have a range of health benefits, such as boosting the immune system and reducing inflammation. Being able to communicate openly with friends and share your thoughts and feelings can help reduce stress and provide a sense of emotional support.
Friends can provide a different perspective on life’s challenges, which can help you gain new insights and feel more empowered to face difficulties.
Spending time with girlfriends can provide a range of health benefits and help you stay calm by providing social support, fostering positive emotions, engaging in shared activities, enabling open communication, and providing a new perspective on life’s challenges.
The post Top 18 Simple Daily Tasks To Stay More Calm And Happy In Our Chaotic World appeared first on Gal Pal Lifestyle Blog.
