My self-talk promotes confidence and courage.
7 Easy Tricks to Calm Your Mind Without Meditation
Meditation is a powerful tool, but it’s not the only way to calm your mind. Consider these tricks to find peace and inner calmness.
Try these ideas the next time you want to calm your mind and feel better:
1. Breathe. The simple act of breathing can help you calm down quickly and reduce anxiety. Breathing can help you focus on the moment and forget your worries. A few deep breaths help relax your muscles as your cells receive the extra oxygen.
○ Learn simple breathing exercises or just breathe deeply.
2. Show gratitude. By showing gratitude, you can change your focus and find peace. Being thankful and saying it can help you see the positive things that are around you.
○ Send an email, talk on the phone, or write a note to someone that you would like to thank.
○ When stopping and giving thanks, you’re also living in the present moment. When your mind is on the present moment, there’s no room for worrying about the future or regretting your past.
3. Smile. How often do you smile during the day? Do you smile at strangers as well as friends?
○ Smiling can instantly boost your mood. It can help relax the body and mind, help the immune system, and reduce stress.
○ Research published in the journal Psychological Science shows that even a fake smile can have a positive effect on the body. The act of smiling positively affects the brain.
4. Go for a hike or enjoy nature. If meditation doesn’t appeal to you because it involves sitting, then go for a hike or find another way to enjoy nature. Explore a park, trail, or other natural area near you.
○ Notice the sounds, smells, and visuals in front of you as you walk.
○ Nature can have a soothing impact on the brain and body.
5. Turn off your phone and other devices. Constant communication and connection can make it hard to have a calm mind. Turn off your phones, tablets, computers and other devices to find peace.
○ By disconnecting from technology for brief periods of time, you’ll be able to relax.
6. Play with your pet. If you’re lucky to have a dog, cat, or other animal, play with them to find calmness. Research shows that pets can help people stay calm and relax.
○ Try petting your dog or cat for an extended period of time. Only focus on them and don’t think about other issues.
○ Consider taking your pet for a walk and getting exercise at the same time.
7. Do some type of manual labor. Sometimes, manual labor such as cleaning the house or mowing the lawn can help calm the mind. Exercise can boost brain chemicals that make you happy.
○ Manual labor can help you forget issues by forcing you to focus on completing the tasks.
○ Look for activities that need to be done at home or at work. Do the dishes, vacuum, clean out closets, or organize cabinets. Sort the garage or attic, try gardening, or pull weeds. If you’re finished with tasks at home, reach out to friends and neighbors to help them.
Although meditation can be important, it’s not the only way to stay calm. Consider trying other methods and experimenting until you find the ones that work best for you.
The closest person to me is me. I know my strengths and uncertainties. When I talk to myself, I use words that uplift me and build my strength.
I relish in telling myself that I am a winner. It gives me a dose of encouragement for those situations where I am unsure of my ability to conquer.
Going for job interviews is intimidating, but when I remind myself that I am good enough, I lose all inhibitions and am able to sell myself as the ideal candidate. I avoid feeling inadequate. I dig deep into my soul and identify the things of true beauty there.
I am a symbol of inner beauty. Showing myself as an honest and caring person is enough to prove my worth. I close the door on anyone who overlooks those traits in search of outer beauty.
When I tell myself something positive for long enough, I end up believing it. Although I sometimes lack the proof of my ability, I move forward in faith. I know that I am able to develop whatever skills I desire.
Today, my self-talk is uplifting and empowering. My emphasis each day is to strengthen my spirit so that I remain willing to take on challenges. Anything in life is attainable when I believe in myself.
1. What do I tell myself when I am feeling discouraged?
2. How effective are meditation and deep breathing when I feel nervous?
3. When do I most need courage?
Angela Atkinson is a Certified Life Coach and the author of more than 20 books on narcissism, narcissistic abuse recovery and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic relationships since 2006, Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed coaching and has certifications in life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy. In her life coaching practice, Atkinson’s clients enjoy her personalized approach that allows and encourages them to become the best possible versions of themselves and to succeed in doing what they love most. She offers individual and group coaching for victims and survivors of narcissistic abuse at NarcissisticAbuseRecovery.Online and NarcissismSupportCoach.com.