A Calm Brain: How to Relax into a Stress-Free, High-Powered Life

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Dehorty recommends getting the emotional energy out with exercise. “Go for a walk or run. [Engaging] in some physical activity [releases] serotonin to help you calm down and feel better.” You’re probably already breathing — unless you’re holding your breath. We tend do that when we’re in a tizzy. Whether you’re holding in your air, taking shallow sips of it, or hyperventilating, you might be adding to the stress response in your body. These first two lands are largely responsible for the impulsive behaviors that prioritize pleasure over practicality. If it feels good to do now, then it won’t matter what the consequences are – they’ll just deal with them later. As you can imagine, these two lands throw some epic parties for the present moment, but they’re not much use in dealing with the massive hangover the next morning.

This happens to many people because, when we lie down in bed, environmental distractions are generally low, and we’re left alone with our thoughts. W H Au D, et al. (2018). Effects of acupressure on anxiety: A systematic review and meta-analysis. DOI: Going through various “what if” scenarios in your head, such as, “ What if I forget my keys tomorrow?” or “ What if I leave the stove on?”However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming. The most famous intellectuals loved going for walks from Albert Einstein to Steve Jobs. It was their time to calm their minds. Could you imagine just how much activity must have been going on in their minds at any given moment? A short walk must have been their escape from all the chatter in their heads. When learning how to calm mind and body, learning how to exercise is a great start. Whenever you’re in a fearful situation with high emotional arousal (“I’m scared I will die of a plane crash!”) and you’re able to use a cognitive response to calm it down (“The odds of dying in a plane crash are MUCH lower than if I were to get into a car, so it doesn’t make sense to feel this dread”), that’s the ACG allowing you to make that shift between emotion and cognition.

Body scan.This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you. It is only after this shittiness that the PFC receives the sensory information, and determines that it’s just your friend being an asshole, so there’s no need to actually be afraid. You don’t need to have an entire garden either. Try to take care of a live plant and care for it daily. Use it as your time to clear your head. 8. Read something relaxing Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)The human mind is like a pair of bifocals. It has the incredible ability to see far off into the distance, but it can also be ridiculously short-sighted at the same time.

When you’re ready, move your focus to your calf muscles, repeating the process of noticing sensations, letting go of thoughts or stories, and visualizing the tension leaving through your breath. Wunsch K, Wurst R, Von dawans B, Strahler J, Kasten N, Fuchs R. Habitual and acute exercise effects on salivary biomarkers in response to psychosocial stress. Psychoneuroendocrinology. 2019;106:216-225. doi:10.1016/j.psyneuen.2019.03.015 Even dopamine may play a role in anxiety, or at least have a calming effect on those already living with anxiety symptoms. Interestingly, too much or too little of any hormone may also effect anxiety in different ways. The problem is with balance. If your brain doesn't have enough serotonin, for example, it may cause you to experience anxiety symptoms.

Practice these techniques while calm so you know how to do them when you’re anxious. 2. Admit that you’re anxious or angry White DJ, et al. (2016). Anti-stress, behavioural and magnetoencephalography effects of an l-Theanine-based nutrient drink: A randomised, double-blind, placebo-controlled, crossover trial. DOI: But most importantly for us, it allows for smooth functioning of the anterior cingulate gyrus. The thing about the ACG is that if left unregulated, it has the tendency to spin around wildly, like an unhinged merry-go-around caught in the middle of a windstorm. We’ve created mythical stories, religious values, and governmental institutions based upon the premise that for every hero there’s a villain, for every yin there’s a yang, and for every ideology there’s a counter-argument. This “push and pull” dynamic is seen everywhere, but nowhere is it more apparent than the ongoing battle between our impulsive tendencies and our rational groundedness.

If you’re able or motivated, take it one step further. Hit the gym, lift some weights, do some yoga, go for an intense run. The physical body has an influence on the well being of the mind. Fit body, happy mind. 6. Manual activities Adrenaline/Epinephrine Adrenaline is one of the most common causes of anxiety symptoms. Your body releases it when your fight or flight system is active, and it causes the increase in heart rate, muscle tension, and more. In some cases, long term stress and anxiety may damage your ability to control adrenaline, leading to further anxiety symptoms.As Dr. Drerup also points out, screen time tends to be overly stimulating to the brain, and the light that screens emit delays the release of melatonin, a hormone that regulates sleep-wake cycles. Visualize hovering over yourself, looking down, and watching yourself experience a high-stress episode. “This is something I practice with myself lately when I’m in that state. It creates a sense of detachment from your stress and brings levity to it,” says Anders. The out-of-body experience is actually more physical than mental. “It’s almost dissociative. It brings your body lightness and creates a tiny opening of space to realize that you have more control than you think,” she explains. 9. Hum to Stimulate Your Vagus Nerve To do this, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed and your hands aren’t in fists. Start at your toes and tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head. 10. Drop your shoulders Slowly open your fingers and be aware of how you feel. You may notice a feeling of tension leaving your hand. Eventually, your hand will feel lighter and more relaxed. Going through specific scenarios for the next day or the following week over and over on a constant loop in your head.