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Today, life moves at an incredible speed, leaving little room for calm. It forces us to learn how to navigate a landscape filled with overwhelming pressure and demands. In fact, a WIN survey that included 33,000 participants from all over the world revealed that 79% of them experienced stress to varying degrees of severity.

Yet, amidst this turmoil, there's a growing appreciation for the power of a calm mind. Without a doubt, staying calm in stressful situations isn't a given - it's something we need to constantly cultivate.

Therefore, if you want to learn how to train your mind to be calm, you're in the right place! This article explores practical strategies and techniques to cultivate mental calmness, boost productivity, and enhance overall well-being.

Key Takeaways

• Deep breathing exercises, mindfulness practices, and physical activity are powerful techniques that can help foster calmness and reduce anxiety.

• Neurofeedback devices like the Mendi headband can help you train your mind to stay calm by improving your stress response and enhancing your emotion regulation abilities.

• Build strong connections, laugh more, get a pet, read a book, practice self-compassion, keep a journal, or engage in some creative activities - all of these can help improve your response to stress and cultivate calmness of mind.

How Can You Train Your Mind to Be Calm?

Before discussing some techniques that can help you calm down your mind, let's clarify some details about stress and calmness that can help you understand your body's responses. In this regard, we should mention the sympathetic nervous system and the parasympathetic nervous system.

The sympathetic nervous system is activated when we're stressed. It controls the "fight-or-flight" response that prepares the body for potential danger. Conversely, the parasympathetic nervous system controls the body's ability to calm down and relax. It is responsible for the so-called "rest-and-digest" response.

Stress is an unavoidable part of life. In fact, our stress response can, in some situations, be incredibly helpful. However, stress shouldn't last too long; if it does, it becomes chronic stress and takes a huge toll on our physical and mental health. The increased levels of adrenaline and cortisol, as well as remaining constantly in the "fight-or-flight" response causes a number of physiological reactions that can affect all systems in the body.

Chronic stress can also affect our relationships with others and professional outcomes. We can end up sleeping less, creating conflicts, feeling irritable, and experiencing burnout. Chronic stress has also been associated with inflammation, cardiovascular dysfunctions, autoimmune diseases, and diabetes.

Therefore, it goes without saying that training our minds to be calm should become a top priority, as it can have both physical and mental benefits, thus significantly improving quality of life. It is important to allow the parasympathetic nervous system to take over when a particular stressful situation has passed. This can be achieved through various calming techniques that can help you improve your stress response and calm down your alert system.

Now, let's see how exactly you can train your mind to be calm!

1. Practice Neurofeedback

Neurofeedback can literally help you train your mind to be calm. This is a brain training technique that helps you achieve desired states through real-time feedback on brain activity. It is usually done through electroencephalography (EEG), which monitors brain wave activity, or functional near-infrared spectroscopy (fNIRS), which measures blood flow and oxygenation. Additionally, neurofeedback can be done at a clinic (recommended for people with mental health disorders for a personalized treatment protocol) or at home (recommended for wellness purposes, including learning how to relax and stay calm).

At-home neurofeedback devices can be incredibly beneficial in improving stress response, practicing mindfulness, and enhancing overall well-being. The Mendi headband, for example, uses fNIRS technology to measure blood flow and oxygenation in the prefrontal cortex, which is the brain part responsible for executive function abilities like controlling our behavior and impulses, regulating our emotions, and solving problems. Therefore, by training your brain with Mendi, you can:

• Improve your stress management skills.

• Regulate your emotions better.

• Improve sleep patterns.

• Learn how to relax and clear your mind.

• Stay grounded and enjoy the present moment.

• Enhance cognitive function.

2. Try Deep Breathing Exercises

You've probably noticed that when you're stressed, your breathing pattern changes. You may start breathing more rapidly, which is called hyperventilation. This can prolong the stress response and make you feel even worse physically.

This is why it's extremely important to copy your normal breathing patterns when you're feeling stressed. Similarly, it's beneficial to practice deep breathing exercises even when you're not stressed, as they can help promote relaxation, reduce anxiety symptoms, and improve stress response long-term.

These exercises help because they activate the parasympathetic nervous system mentioned above, as well as the vagus nerve.

There are different types of deep breathing exercises you can try, including:

• Diaphragmatic breathing or belly breathing

• 4-7-8 breathing (inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds)

• Box breathing or 4-4-4-4 breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds)

• Resonant breathing (five full breaths per minute; inhale for 6 seconds, exhale for 6 seconds)

• Lion's breathing

• Alternate nostril breathing

You can also combine breathing exercises with visualization techniques or progressive muscle relaxation to further enhance the relaxation experience.

3. Practice Mindfulness Daily

Practicing mindfulness daily is an excellent way to manage stress, stay calm and relaxed, and improve mental health. Mindfulness enhances present-moment awareness, which is linked to lower perceived stress and improved overall well-being. According to the American Psychological Association, mindfulness meditation can help reduce anxiety and depression, boost the immune response, and even reduce chronic pain and fatigue.

If you've never meditated before, you may find it a bit difficult to concentrate at first. This is why you can start with small steps. For example, you can practice mindfulness by simply paying attention to your surroundings and being present in the moment.

In the morning, for instance, while drinking your coffee, focus on your breathing, enjoy the warmth of your coffee cup, or pay attention to the objects around you. In other words, be present while engaging in activities you've previously done on autopilot mode. Over time, you'll feel ready to engage in longer mindfulness meditation sessions.

Incorporating physical activity into your mindfulness routine can also be beneficial. Exercise acts as a form of moving meditation, helping the mind turn away from stressors.

4. Cultivate Self-Compassion

Cultivating self-compassion is one of the best things we can do to improve our overall well-being. It doesn't sound like something that you need to actively cultivate, right? But the truth is that we often criticize and blame ourselves when we fail at something or during difficult times, and we don't even notice how much it affects our ability to relax and enjoy the present moment. Therefore, it's extremely important to learn how to treat ourselves with kindness and understanding, to forgive ourselves when needed, and to be tolerant of our shortcomings.

Practicing self-compassion means recognizing your imperfections and addressing them with a supportive attitude, at the same time acknowledging that they are natural aspects of being human. Here are some exercises you can try to cultivate self-compassion:

• Talk to yourself as you'd talk to a friend.

• When you notice you're being critical towards yourself, turn the criticism around and accept your imperfections.

• Talk to others. This can help you get a bigger picture of various situations and maybe consider things from a different perspective. This can also foster a sense of shared human experience and help you offer yourself the same compassion you'd offer others going through a similar situation.

• Practice self-soothing through activities that make you feel relaxed, like taking a warm bath, dancing to your favorite song, or reading a book.

• At the end of each day, write down at least three good things that happened to you throughout the day or several achievements that you feel proud of. We often tend to focus on negative things, and this can help shift our focus to positive experiences.

5. Move Your Body!

Physical activity is a powerful tool for managing stress and promoting a calm mind. According to Harvard Health Publishing, "exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are [...] responsible for the feelings of relaxation and optimism."

However, it is important to engage in a form of physical activity you enjoy. For example, you don't have to strain yourself with strength training if this is not your cup of tea. Even a short walk of just 10 minutes can boost mental alertness and improve your mood. Or you can dance it out while enjoying your favorite song!

It is generally recommended to engage in at least 150 minutes a week of physical activity of moderate intensity. Therefore, you can choose something that aligns with your preferences and health needs. Let's not forget that moving your body is also incredibly beneficial for your physical health!

6. Build Strong Connections

Human beings are, without a doubt, social creatures. Naturally, this doesn't mean we need to be around people all the time. It is enough to have that one person whom we can talk to when we're feeling down.

In fact, it has been proven that building strong connections with friends and family is crucial for improving stress response, lowering anxiety and depression levels, and staying calm in difficult situations. Studies have shown that talking to someone about our problems can help us avoid unhealthy coping mechanisms and focus instead on fostering a calm state.

7. Laugh It Off!

Laughter is the best way to calm down your mind quickly! Watch some funny videos, ask a friend to tell you a joke, read a cheerful story, catch up on a favorite comedy TV show, or play with your children or pets!

And here's why laughter is so helpful in stressful situations:

• It increases the intake of oxygen-rich air and improves circulation.

• It increases the production of endorphins, which can reduce stress and relieve pain.

• It can positively affect heart rate and blood pressure, which can promote relaxation.

Did you know that, on average, adults laugh only 17 times a day, while children laugh 300 times a day? Laughing can help people connect with their inner child, their self that is carefree, calm, and playful!

8. Keep a Journal

Even five minutes of journaling a day helps foster a state of calmness. Writing in a journal can help you identify your stressors, which, in turn, enables you to address and alleviate sources of anxiety. Additionally, keeping a journal allows for positive self-reflection, which is extremely helpful in the process of recognizing and reframing negative feelings and thoughts.

Besides tracking your stressors, you can write down your goals, practice daily gratitude, and identify daily reasons to be proud of yourself.

9. Read a Book!

Research shows that only six minutes of reading can reduce stress levels by 68%! This makes reading more effective than other relaxation techniques, such as listening to music or taking a walk.

Reading for pleasure can relax your body by lowering your heart rate, reducing muscle tension, and helping you unwind after a stressful day. It also allows you to forget about your problems and clear your mind while enjoying the fictional universe! If you can combine reading with some background music and a hot cup of tea, the better!

10. Use Your Hands! Knit, Paint, or Plant a Tree

Arts and crafts are often associated with increased levels of happiness, better self-esteem, reduced stress, and a sense of calmness. Luckily, there are plenty of activities to choose from:

• Scrapbooking

• Knitting

• Painting

• Gardening

• Origami

• Pottery

• Embroidery

• Decoupage

• Beading

• Crocheting

• Paper crafts

• Bookbinding

...and others.

You'll soon notice that while creating something unique with your hands, you forget about everyday problems and allow your mind to fully relax!

11. Adopt a Pet

Having a pet can significantly reduce stress by lowering cortisol levels. Studies have also shown that pets can alleviate feelings of loneliness and anxiety, boost our mood, and enhance the feeling of social support. Moreover, it has been suggested that interacting with pets can boost oxytocin and dopamine levels, promoting positive emotions and bonding. Not to mention that caring for a pet contributes to a sense of purpose, which can ultimately lead to an improved quality of life!

Beyond mental well-being, interacting with pets can help us stay physically active and, therefore, improve our cardiovascular health.

12. A Healthy Body - A Calm Mind

Don't forget about keeping your body healthy! Get enough sleep, eat healthily, limit caffeine intake (as it can sometimes make you feel more anxious and tense), and prioritize a healthy bedtime routine.

Additionally, schedule regular check-ups with your doctor to ensure you're healthy. Some conditions like thyroid diseases or hormonal imbalances can worsen anxiety symptoms, thus preventing you from fostering a calm state of mind.

13. Talk to a Professional

If you can't manage your stress and anxiety by yourself and are feeling overwhelmed, don't hesitate to seek professional help. A specialist can provide you with useful tools that can help reframe your thoughts. Based on your symptoms, they will outline a therapy plan that aligns best with your needs, which may include Cognitive Behavioral Therapy, exposure therapy, or medication, among others.

Frequently Asked Questions

Can you train your mind to be calm?

You can certainly train your mind to be calm using various relaxation techniques, deep breathing exercises, mindfulness meditation, and creative activities. You can also improve your stress response and emotion regulation skills with various neurofeedback devices like the Mendi headband.

Why can't I calm down?

You may struggle to calm yourself down because of various reasons, including stress, anxiety, burnout, overwhelming situations, poor emotion regulation abilities, and lack of relaxation skills.

How to calm down an overactive mind?

To calm down an overactive mind, practice mindfulness techniques, write down your thoughts, and distract yourself with creative activities or physical exercise. You can also try various neurofeedback devices like Mendi that can help clear your mind.

Does practicing mindfulness daily help reduce stress?

Practicing mindfulness daily significantly reduces stress by enhancing your awareness of the present moment and decreasing your reactivity to stressors.

Does neurofeedback calm down the nervous system?

Neurofeedback can calm down the nervous system, being a gentle technique that trains your brain to remain calm in stressful moments and improves your emotion regulation abilities.