According to statistics from the National Institute of Mental Health, around a third of U.S. adults experience some sort of anxiety disorder in their life.
It can feel daunting to get rid of anxiety, and it can be debilitating to your daily life. You’re probably wondering how to calm the mind and find some stress relief for a few moments of relaxation.
The good news is that there are many techniques you can try that have been backed up by science, so try to find one method that works best for you.
Whether you’re suffering from a bout of anxiety, or going through a stressful period of time, in this article, we look at a few easy ways to help relax your brain.
How to Calm the Mind
If anxiety is taking over your life, you’re probably wondering how to relax your mind. Here are some effective calming techniques you can try today.
1. Drink a Cup of Tea
One of the simplest methods of calming your mind is to drink a cup of tea. You can do this at any time of the day when you need some headspace. Different types of tea have different effects.
Green tea has one of the best impacts on calmness thanks to it naturally containing l-theanine, which is the main active component.
If you don’t like green tea, then opt for a soothing cup of black tea, such as Earl Grey, or the comforting taste of Chai and other relaxing supplements.
2. Practice Diaphragmatic Breathing
If you’ve asked yourself how to lessen your anxiety in an inexpensive and effective way, then diaphragmatic breathing could be the solution you’re looking for.
Breathing deeply increases the amount of oxygen intake. This can have a calming effect.
Diaphragmatic breathing is often referred to as deep breathing. It involves taking deep inhalations and contracting the diaphragm. As you do this, it expands your belly and lungs. After deep inhalations, then take a long and controlled exhalation.
By practicing controlled breathing, you help to alleviate the symptoms of anxiety which in turn helps to relax your mind.
3. Take a Walk in Nature
If you’re wondering how to clear your mind, the answer could be to spend some time in nature. This could be as simple as taking a stroll in a local park or a local forest or visiting a nearby beach or lake.
Take the time to sit in the environment; you could even practice the deep breathing technique we mentioned previously in nature to help to calm your mind.
Being in nature helps to boost your mood and is a scientifically proven intervention for anxiety and depression.
4. Do Tai Chi or Yoga Instead of Meditating
If you’re not interested in classic meditation, then try a sport that’s a little bit more involved but still features breathing and mindfulness.
Movement-based classes like yoga and tai chi combine movement with meditative elements If you don’t have the time for a full class, then even just a few minutes of doing yoga and tai chi postures can help calm your mind quickly.
5. Muscle Relaxation
When you’re mind is running over time, and you’re feeling stressed, it can lead to muscle tension which can cause discomfort. Thai creates a cycle of feeling physically and mentally drained.
By practicing muscle relaxation techniques, you can help stop this cyclical response. If you’re not sure how to destress your muscles, then use the progressive muscle relaxation technique. This systematically works through your muscle groups, helping to relieve tension and reduce anxiety.
To do progressive muscle relaxation:
- Find a quiet space with enough room to comfortably lie down
- Lay on your back
- Tense one group of muscles at a time while you breathe in
- Relax these muscles as you breathe out
- Keep repeating the process until you have worked through your muscle groups
6. Use Guided Imagery
Using guided imagery can have a calming effect on your mind as it encourages a sensory experience. It’s even more effective when you combine guided imagery with the deep breathing techniques that we mentioned earlier.
You can find classes for guided imagery; however, for convenience, you might prefer to use a recording to guide you.
This method of stress relief works by encouraging a state of profound rest. This means that it counteracts the flight or flight scenario your mind is going through.
You can do guided imagery anywhere, either in a quiet room at home, on the beach, or in a forest. Find a comfortable position to sit or lay in and close your eyes. Listen to the audio guide and try to engage all your senses. Try to be conscious of your surroundings in the imagery, such as what a gentle breeze would feel like or the smell of flowers.
7. Managing and Preventing Stress
Consistently managing stress levels is important. Ideally, you want to avoid the situation where you get the point of feeling anxious or stressed. There are some things to be mindful of on a day-to-day basis to help keep your mind calm.
- Move regularly and exercise
- Eat nourishing and healthy foods
- Connect with others and spend time with people you enjoy the company of
- Schedule some relaxation or downtime into your daily routine
- Get plenty of sleep
- Stimulate your senses with things you enjoy
- Practice gratitude
- Keep a journal to write down your emotions rather than keeping them in your head
Looking For More Calming Techniques?
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