Are you feeling overwhelmed, anxious, or stressed? It’s important to take care of your mental well-being as much as your physical health. Here are some effective ways to calm your heart and mind:
There are many ways to calm your heart and mind that you can try even in the midst of busy work.
Glints understands that you definitely don’t have much free time, right? Especially when the workload is getting heavier and the pressure is getting higher.
However, if you always let your anxiety and restlessness go, the quality of your work will also be good.
So, let’s try some of the tips that Glints has prepared below!
1. Meditation
According to Verywell Mind , meditation is very useful for reducing negative thoughts and helping you relax more.
For beginners, you can try meditating in the following way:
- Find a place away from noise and put away all your electronic devices. You can choose to sit on the floor or on a chair.
- Set a time limit to your liking. It can be 5, 10, or even 20 minutes.
- Regulate your breathing and focus on what you feel in your body.
- When your mind starts to wander, try to notice it and slowly bring your focus back to your breath.
Also Read: Recommendations for the 6 Best Meditation Apps to Relieve Stress
2. Tell other people
The next way to calm your heart and mind is to talk about whatever you are feeling.
You can choose anyone you trust, be it a parent, best friend, coworker, mentor, boss, or therapist if necessary.
By telling stories, you can get another perspective that can calm you down, or at least, you can release the burdens and worries in your heart and mind.
3. Writing
Well, if you are not comfortable telling stories to other people, writing could be the right alternative solution.
There is no need to pay attention to grammar or spelling, the most important thing is that you can pour out your heart and thoughts into writing.
However, so that your sadness or worry does not drag on, you can also set a writing time limit of around 20-30 minutes.
4. Try box breathing
This breathing technique, also known as 1:1 breathing , is widely used in yoga practice .
How to do it is very easy, you just need to inhale and exhale for the same duration.
For example, inhale for 7 seconds and then exhale for 7 seconds as well.
According to Lifehack , this technique is very helpful in slowing down the heart rate, thereby reducing feelings of anxiety.
That’s why box breathing can be a way to calm the heart and mind.
5. Sports
Reported from Harvard Health Publishing , exercise can affect the nervous system which can help reduce stress .
No need for heavy exercise, walking for 30 minutes is enough to make your body more relaxed. In addition, walking can also make you more sensitive to the surrounding environment and enjoy it.
The plus point is that your body becomes fitter and healthier.
Also Read: 8 Tips for Exercising When Busy, Stay Fit in the Midst of a Busy Routine
6. Listening to music
When you have a lot of disturbing thoughts, music can be a helpful distraction.
According to Web MD , music can also calm activity in the brain. This is what makes music able to help you calm your heart and mind.
However, you have to listen and feel the music, so you can really be distracted.
If you can play a musical instrument, you can also try playing it to clear your confused mind.
7. Helping others
One of the reasons why you are restless is loneliness and isolation. When you help others, that loneliness will gradually disappear.
Especially when you also succeed in making other people happy. That feeling of happiness will definitely spread to you.
Whenever you get the chance and when you are able, offer help to coworkers who seem to be struggling.
There is no harm in establishing good relations with your office friends, because you will always be in touch with them.
8. Go for a walk
Well, this one method is definitely effective in winning hearts and minds, especially when you are really tired from work.
What holiday destinations are on your bucket list ?
Everyone certainly has their own preferences regarding what kind of vacation spot can bring peace.
Starting from the beach, mountains, art galleries, or even a staycation staying at a hotel without doing anything can make you calmer and happier.
9. Yoga
The benefits of yoga for physical and spiritual health include:
- improve body strength, flexibility and balance
- make the body relax
- helps improve sleep patterns
- reduce stress
- increase energy and improve mood
For beginners, you can take yoga classes specifically for beginners which are held every weekend or outside of working hours.
If it is not possible, you can practice at home by watching video tutorials on the internet.
Also Read: Is It Better to Do Yoga Before or After Work?
10. Create artwork
It turns out that doing something that triggers creativity can also help you calm your heart and mind.
You can try many new hobbies, such as:
- paint
- knitting
- make a scrapbook
- make DIY bags and other accessories
Now, you don’t need to bother looking for materials separately because many online stores sell materials and equipment in one package, such as embroidery kits or scrapbook kits.
Similar to listening to music, creating art can also divert your mind to more exciting things.
No need to worry about the end result, because then you won’t be able to enjoy the process of making it.
11. Clean the bed
You may not realize it, but the room around you can really affect your focus and even your mood.
Never mind a messy room, the color of the walls alone can affect a person’s mood .
According to Healthline , when you clean, you put things back where they belong.
This can help refresh your thinking process and make you more comfortable in your activities.
12. Do outdoor activities
The next way to calm the heart and mind is to seek fresh air. That is, you can do outdoor activities in places that are indeed refreshing.
For example, in city parks or other natural attractions.
However, you can also do outdoor activities in your own home, such as starting a garden in your yard. When it starts to harvest or flower, there will definitely be a special pleasure that you feel.
13. Make a gratitude journal
A gratitude journal is a journal where you can express your gratitude every day, so you can always remember the good things that happen.
When you are in difficult times, this gratitude journal is what can give you hope.
What you write about doesn’t always have to be a big event or accomplishment. Sometimes, even the smallest things can be very meaningful.
Also Read: Here’s Why You Should Start Writing a Daily Journal
14. Consume lots of nutrients
Food has a big impact not only on health, but also on energy levels and mood.
One way to calm your heart and mind is to go buy your favorite food. However, you also need to pay attention to your diet.
An unhealthy diet can eventually lead to health problems. Instead of calming down, it adds to the burden of the mind.
15. Reading
Some people can actually find peace when reading. It doesn’t always have to be a book with a heavy topic, you can read anything you like.
Such as fiction novels, short stories, or even poetry.
Besides being fun and enjoyable, there are also often many lessons you can learn from reading.
16. Take a break
The last way to calm your heart and mind is to rest. The reason why you always feel restless could be because you are tired.
Don’t push yourself too hard to work, okay? Remember, you’re not a robot. Your body definitely has limits, don’t let yourself collapse first.
Re-examine your sleep patterns and quality and start committing to improving them.
Here are 16 ways that can help you become calmer. Hopefully some of the above methods can work effectively for you.
Also Read: 6 Ways to Improve Your Sleep Quality to Be More Productive the Next Day
Peace of mind, mental and physical health are very important, especially in facing challenges in your career.
If you want to know more tips related to occupational health, let’s read more articles on the Glints blog!
You can find many important tips for maintaining health that are very suitable for workers who sometimes do not have much free time.