So many people have said to me, "I can't calm my brain down, it's always so busy." I understand, I feel that way often. But when my mind is feeling overloaded or cluttered, I always go back to the science, which tells us we CAN train our brains to experience more calm and peace.
Training your brain is a gradual process that requires commitment and practice, but every small step helps. You can start with one or two of the below techniques, and as you practice, you’ll notice that your overall ability to stay calm, even in stressful situations, will improve. The key is consistency and patience—over time, your brain will learn to default to calmer, more grounded responses.
Photo by Marina Zvada
1. Mindfulness Meditation
Mindfulness meditation involves paying attention to the present moment without judgment. It can be particularly helpful in reducing stress and anxiety. The practice trains your brain to observe thoughts, emotions, and sensations as they come up without becoming overwhelmed by them. Over time, mindfulness helps you develop the ability to notice when you're becoming stressed or agitated and gives you tools to return to a more peaceful state.
How to start:
Set aside 5–10 minutes daily to sit quietly and focus on your breath.
If your mind wanders, gently guide your attention back to the breath.
Notice sensations, sounds, or thoughts without judging or trying to change them.
2. Deep Breathing Exercises
When you're anxious or stressed, your body activates the "fight or flight" response, which can make it harder to find calm. Deep breathing helps activate the parasympathetic nervous system, which calms the body and mind. By practicing deep breathing regularly, you can train your brain to calm itself more quickly during stressful situations.
How to practice:
Try the "4-7-8" method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds.
Alternatively, practice "box breathing" by inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding again for 4 seconds.
3. Regular Physical Exercise
Exercise is one of the most effective ways to calm the brain. Physical activity releases endorphins and other "feel-good" chemicals in the brain, which help reduce stress and anxiety. Regular exercise, especially activities that involve rhythm and movement (like yoga, walking, or swimming), can help train your body and brain to handle stress more effectively.
How to start:
Aim for at least 20–30 minutes of moderate exercise most days of the week.
Try activities like yoga or tai chi, which combine physical movement with mindfulness and breathwork.
4. Visualization and Guided Imagery
Visualization is a powerful tool that uses the imagination to create a calming mental environment. By picturing yourself in a peaceful setting or imagining a calm, healing light surrounding you, you can reduce stress and cultivate relaxation.
How to practice:
Find a quiet space and close your eyes.
Imagine yourself in a peaceful place, like a beach, forest, or mountain. Focus on the details—what you see, hear, smell, and feel.
Allow the relaxation from your imagination to flow through your body.
5. Reduce Information Overload
Constantly being bombarded with news, social media, and other external stimuli can contribute to feelings of anxiety and overwhelm. Taking breaks from screens and reducing information overload can help calm your brain and reduce stress.
How to practice:
Set boundaries around screen time. Try to limit social media use or news consumption, especially before bed.
Designate "tech-free" times during the day to give your brain a break.
6. Nurture Social Connections
While solitude can be restorative, social support is vital for emotional well-being. Building and maintaining meaningful relationships can provide comfort, understanding, and a sense of safety, which all contribute to a calmer state of mind.
How to practice:
Set aside time to connect with friends, family, or support groups.
Practice active listening and empathy in your conversations to deepen connections.
The Siotha Project works to create social opportunities for people to connect and find meaningful interactions. Make sure to follow our calendar for upcoming events.
Overall, training our brains to find more calm is a process that takes intentional practice and patience, but it is absolutely possible. The brain, like any other part of the body, can be trained over time to respond differently to stress, anxiety, and negative emotions. By cultivating habits and strategies that promote calmness, you can help shift your neural pathways and create a more balanced, peaceful mental state.
TSP Informational Blog Posts utilize AI research tools.
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