Finding Calm: Simple Strategies for Turbulent Times
In today's stressful world, it's essential to nurture your mental well-being. These quick, easy tips drawn from various spiritual traditions can help you find calm and clarity in just one minute.
Let’s face it. In these turbulent times, our nerves are often on edge. Overseas wars, environmental crises, and the relentless pace of change weighs heavily on our minds. Closer to home, ongoing political scandals erode our faith in leadership and diminish our sense of stability.
Amidst this uneasiness, cumulative stress takes a toll on our mental well-being. That's why it's more important than ever to nurture our psyches in the moment—with easy, one-minute breaks. While it may seem impossible that one minute can make a difference, in fact it can offer a warm, reassuring, and fun respite from the overwhelming pressures we face. Here are a few techniques to try, each designed to help you find a moment of peace and reduce stress in your day.
Upon waking in the morning, before getting out of bed, use the following affirmation (from the Hindu Upanishads) to begin the day with clear intention: “Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion.” This helps you start the day in a grounded, peaceful frame of mind.
Count your blessings. Are you healthy? Do you have enough money for food? Are you in a good relationship? Compared to a lot of people, you’re way ahead. Make a habit of reminding yourself of the good things in your life every morning before you start the day. Experts agree that optimistic people are happier people. The 13th century Christian mystic Meister Eckhart wrote, “If the only prayer you ever said in your entire life was ‘thank you,’ that would be enough.”
Affirm good things for yourself. Like affirmations, creative visualizations can create your reality. “Believe that life is worth living,” wrote William James, one of the nation’s most influential philosophers, “and your belief will create the fact.”
Place a drop of floral lavender essential oil on your pulse points (wrists, ankles, behind the ears) and breathe deeply. Lavender calms, relieves stress, and invokes a peaceful feeling. Concentrate fully on the luxurious aroma, ignoring all other stimuli—especially the ceaseless inner chatter that preoccupies us all and gets us nowhere. This mindfulness exercise helps you live in and appreciate the present moment in all its richness and depth.
Breathe easier. Surprisingly, most of us halt our breathing for several seconds or more at the first sign of stress. Learning to breathe deeply is the first step in breathing to relax. It’s hard to maintain tension while breathing fully, using the diaphragm or abdominal muscles. Focus on continuing to breathe—smoothly, deeply, evenly—when pressure hits. Inhale through your nostrils and let the air fill your chest from the bottom up. Slowly release this breath—first from the upper chest, then the middle and finally the lower chest. Say “one” slowly to yourself as you exhale for the first time. Inhale again and on the next out-breath say “two.” Inhale, then exhale and count “three.” Even just three breaths can bring some serenity into your life.
Move. A common stress reaction is to unconsciously tighten muscles in the neck, back, shoulders, abdomen. One stretch can be good for the shoulders, arms and upper back: Sit up straight, hands resting in your lap. Slowly lift one arm out to the side, then reach up and over your head, keeping the palm facing out. Spread your fingers, then lower the arm. Repeat with the other arm.
“Sing, sing a song…” Experts say that even one minute of singing can help reduce both mental and physical stress. When you sing a song, you release anti-stress hormones and mood-elevating endorphins that help you feel good about yourself. Try singing a classic childhood song like "Row, Row, Row Your Boat" for less than a minute. Though it may seem old-fashioned, take a moment to think about the words to this wonderfully philosophical ditty. Or, for a more contemporary option, sing Bob Marley's "Three Little Birds" and let its uplifting lyrics remind you, "Don't worry about a thing, 'cause every little thing’s gonna be alright."
Simplify your life. Let go of one material thing this week. Begin with the smallest item. An old sweater you never wear, perhaps donated to a local charity? An unread book given to the library? Pick something else next week. Feel the release as you let each item go.
Savor momentary pleasures. Before you go to sleep at night, think of three good things that happened to you during the day. Being more mindful helps to restore healing and balance and give you a more joyful feeling.
Ask for help. The Universe is ready, willing and able to guide you to love, joy and everything else you need. But you have to ask for it. Use a minute to ask for help and guidance. Close your eyes, think of the challenges you face, and tell the Universe what you want. Then be ready to be surprised!
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Rona Cherry is a freelance writer and ordained interfaith minister who specializes in health, wellness, and personal growth topics. With a deep understanding of various spiritual traditions, Rona offers practical advice and insights to help readers navigate life's challenges and cultivate personal well-being.
Great suggestions. I'd add Go outside. Put down your phone.
I had no idea! Thank you.