Calm mind: 5 steps to relax

Sometimes we have too many things to worry about even before we start our daily routines and confront with the new problems. Worrying yourself may be useful in solving problems but also it makes us unhappy or even interfere with our daily activities.

There is a one psychological method for dealing with everyday care which is really simple. But just because it’s easy it doesn’t mean it is very popular among people.

There is a five-step plan called “Calm mind” which was actually created by psychologists specifically for people with dementia. That is why a special emphasis was placed on the relationships, and less on the cognitive aspects.

1. Awareness

This is the step that many people forget. Why? Because it seems that you already know the answer. You probably think you know what it is that makes you feel anxious. However, sometimes the situations, psychological signs and the emotions that accompany of the anxiety, are not as obvious as you might think. So you can try to keep a diary whether written or virtual. It is helpful to write down- when you feel anxious and what are the psychological signs of this anxiety? Sometimes this step is enough to help people with their anxiety. Especially in the field of habits, self-awareness is the first step towards certain changes.

2. Breathing

You’ve probably read about the ways in which the mind and body are connected and constantly send information. For example, standing makes people feel secure. The mind is not the only one who has influence on the body, the body can influence the mind. The same goes for anxiety: taking conscious control of breathing sends a message back to the mind.

So when you are anxious, a condition often accompanied by shallow and rapid breathing, try to change it by relax breathing, which is usually slower and deeper. You can count while you inhale and exhale, and also try to put your hand on your stomach and feel the air entering and coming out of you. In addition, accept any position that you feel relaxed. For example, you can relax your muscles, with spreading your hands and having a big smile.

calm mind, relax


3. Calming thoughts

People usually say: “Think of calming thoughts,” but who can think such thoughts in a stressful situation?

The solution is to prepare calming thoughts in advance. They can be simple like “Calm down!”, but it should be something that makes you personally react. You should find form of words or thoughts which are right for you.

4. Increased activity

Maybe it’s weird to say that one of the most effective ways to deal with anxiety is activity. However, when the brain is busy with something, it often wanders away from anxiety. Therefore, when you engage in an activity that you love, you feel happier. Even things like cleaning around your house can be better than just sit and worry. The problem with anxiety is that it makes you feel less encouraging to start an activity. One solution is to have a list of activities that represent enjoyment for you .

5. Sleeping skills 

Often people who are anxious, have trouble sleeping. Sometimes when you’re anxious there’s nothing nicer than lying in bed and just be preoccupied with your thoughts. But decreased sleep can lead to anxiety associated with sleep, paradoxically, to poor sleep. Avoiding this vicious circle can be really difficult, but practicing how to relax can help you. It’s all about gaining good sleeping habits.

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