10 Simple Ways to Calm Your Mind During a Busy Day

Today’s world is hectic; job stress, phone calls and family obligations can create a seemingly endless cycle of chaos in your life. As a result, severe mental health problems can occur without you even realizing. The great news is that there is no need for an extended vacation or expensive therapist to help you relax; simple, short habits will help keep your mind calm on busy days.

Here are several proven, simple methods to calm your mind whenever and wherever you want.

1: Breathing (Slow Breaths)

Breathing is an effective way to calm your mind quickly. When you become anxious, your breathing becomes more shallow and rapid. And when you breathe deeply, it sends messages to your brain saying that you are safe.

To practice this technique, do the following:

1. Inhale through your nose deeply for four seconds
2. Hold your breath for four seconds
3. Exhale (through your mouth) slowly for six seconds
4. Repeat these steps for between two and five minutes.

By practicing this technique, you will lower the levels of stress hormones in your body, helping you relax more easily.

2. Take a Break from Your Thoughts by Creating a "Mental Reset"

On busy days, you often find yourself jumping from one thing to another, worried about something else that is bothering you. To help pause all the noise happening around you, do a mental reset.

What You Will Do:

• Stop what you are doing for a minute
• Look around and identify:

1. Three things you can see
2. Two things you can hear
3. One thing you can feel

This exercise allows you to get back to the present moment and reduce your anxiety.

3. Go Outside for Fresh Air

Nature has a positive influence on calming your brain, even if you only go outside for a short walk. A quick walk may enhance your mood and relieve mental exhaustion.

If You Can:

• Walk 5-10 minutes
• Breathe in the air, sun or wind on your face
• Leave your phone behind

Having this habit will clear your head to think more clearly the rest of the day.

4. Make Time to Use Your Phone Less (Even a Little Bit)

Getting multiple notifications on your phone keeps your brain in a constant, alert state. You don’t need to stop using your phone; simply take small breaks throughout the day.

Some Tips to Help You:

• Turn Off Notifications That Are Not Important
• Put Your Phone Face Down When Working
• Take One No Phone Break Per Day

Less time on the screen means less stress and more relaxation.

5. Write It Down Instead of Keeping It Inside

To release some pressure from your brain, writing will help you to relieve some of your pressure when your head is full.

Examples of writing help include:

• Writing a quick list of things you need to do
• Writing down your worries
• Journaling one thing you are worried about today.

When you write down your thoughts that are in your head, it can reduce the clutter in your head and provide you with a degree of clarification.

6. Do One Thing Only

Multitasking creates stress and decreases our ability to focus. When your brain can only work on one item at a time, it will feel calmer.

Try the following:

• Choose out one task
• Complete it in 15 to 25 minutes
• Take a brief break before continuing with the next task.

Doing this will increase your productivity and help keep your mind relaxed.

7. Gentle Body Movements

You don’t need an entire workout to relax your mind; minor movements can help lower the tension in your body.

Some examples of gentle movements include:

• Stretching your neck and shoulders
• Walking slowly
• Embracing gentle yoga postures.

By doing some movement, you can create blood flow to your brain and reduce stress hormones in your body.

8. Hydration and Eating Mindfully

Being dehydrated or skipping meals can make someone feel stressed out and irritable. When you take care of your body, your mind will feel less stressed.

Simple habits include:

• Drinking plenty of water throughout the day
• Eating slowly when circumstances allow you to
• Utilizing less caffeine when you are having high levels of stress.

If your body is nourished, it will help to support your mind being less of a burden.

9. Utilize the Power of Positive Self-Talk.

The way we speak to ourselves shapes our minds. Self-deprecating or negative self-talk often creates more stress in our lives, while appropriately supportive and affirming self-statements will help to create a calming effect on our minds.

An example of changing this is to take a statement such as, "I can't handle this" and change it to "I'm working hard; I will get through this; one step at a time".

This minor adjustment provides greater emotional balance and builds a sense of self-confidence.

10. Prepare Your Mind for a Better Day with a Calm Ending.

The way in which we choose to complete our day can either contribute to good mental health or harm it.

Some examples of ways to end the day calmly are:

• Gentle stretching.
• Read a few pages from a book.
• Listen to soft or soothing music.

Write down three things that you are thankful for in your life.

Ending your day in a peaceful state provides your mind with a smoother transition to sleep, which can help create a more peaceful experience throughout the day.

A busy calendar does not have to cause chaos in your mind. Creating small new habits in your daily routine will assist you in remaining calm and center both physically and emotionally during stressful situations. Remember, having a clear mind does not require someone to be perfect. It is simply taking care of you one step at a time.