Conquer Stress and Find Inner Peace: 12 Strategies for a Calmer Mind

Life has a way of throwing curveballs at the worst time and when you least expect it, and when you factor the grind of everyday life, that's a recipe for a health hazard. Unmanaged stress can lead to a slew of problems like digestive issues, headaches, a weakened immune system and more.  Having a  "calm mind will reduce the negative impacts of stress induced cortisol on your life, contributing to many illnesses," Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies tells us.

Learning to cope with challenges isn't easy, but there are ways to help minimize the trauma. "A calmer mind is essential for overall well-being and managing stress in our daily lives," Ellie Borden, Registered Psychotherapist, Clinical Director and Clinical Supervisor says. " When our minds are calm, we can think more clearly, make better decisions, and experience greater inner peace."

She adds, "However, sometimes our thoughts seem to run faster than the speed of light, especially when we feel overwhelmed with stress, innate insecurity, self-loathing, and worries." To help conquer stress and find inner peace, here's 12 effective strategies, according to experts. 

Having gratitude is vital because for one,it's important to be grateful for life's blessings. But it can also help evoke feelings of positivity and build strong relationships. "Start your day by saying things you are grateful for aloud," Dr. Mitchell says.  "Gratitude opens your mind to see possibilities instead of focusing on impossibility.  Gratitude encourages empathy and mindfulness. Gratitude also decreases the impact of the stress hormones in our life."

Dr. Borden explains she uses a method called S.T.O.P. which stands for Suspend. "Take a designated time for your worries; observe; and practice putting your thoughts into words." The first strategy in S.T.O.P. is "suspend." She says, " Try to suspend all thoughts that make you doubt yourself and your capabilities and focus on improving your self-confidence and self-esteem. Label your feelings without judgment and search more into where they are coming from. Go into the roots of what makes you think the way you do; this will help you take charge of your thoughts and not let them consume you. Remember that you are not your thoughts; never let them define you. Control your thoughts, do not let them control you."

An organized house, work area and personal space can help overcome stress, Dr. Mitchell explains. "My environment is a reflection of the state of my life. If I am particularly stressed, my workstation and car would often reflect this. This might be a great time to improve your environment when you feel stressed."

Allowing yourself a certain amount of time to deal with stress is encouraged by Dr. Borden, but don't allow it to overrule your life. "If your thoughts and fears cloud your mind and you can't help yourself, try to carve out a worrying time to contain it and have peace of mind for the rest of the day," Dr. Borden suggests. "Be firm with your boundaries when you try to use this strategy; remember that after your time of worry is the time for action and calmness," she adds. "Pour out everything at that designated time."

Sleeping is good for your overall well-being, including battle stress, Dr. Mitchell says. "Aim for 7-8 hours of quality sleep every night. Too little sleep can harm your peace of mind, so allow yourself time to rest and recharge daily. Try to get good sleep every day to stay energized."

Paying attention to what's around you can help reduce stress, says  Dr. Borden. "Shift your awareness to your surroundings and observe what is happening around you. Notice the details—the sights, sounds, smells, and sensations. Allow yourself to take in the present moment without judgment. You can also try and focus more on the abundance surrounding you; take every moment with gratitude and embrace mortality. Instill the idea that life is short and is not meant to be lived worrying; instead, aim to find gratitude and be amazed at even the smallest things."

Physical activity isn't just for staying in shape. It calms the mind. "Exercise has been shown to help reduce stress levels and helps the body create endorphins –a natural feel-good hormone," Dr. Mitchell states. "You don't have to run a marathon, but going for a walk and enjoying nature simultaneously will positively impact your calmness."

Oftentimes we're so upset it's hard to communicate how we're feeling.  Dr. Borden suggests" journaling or voicing out what's bothering you." She explains,  "Try to write what you genuinely feel without reservation; write about all your insecurities, worries, and self-loathing and ask yourself, "Why am I feeling this way?" "What's triggering me?" Try to reason or rationalize with yourself, or take action to find the best strategy or way of thinking to preserve your calmness and peace above all else."

Meditation provides several benefits including better sleep, reducing anxiety and lowering stress. Dr. Mitchell says, "Meditation is a crucial practice to connect with your inner self and find calmness in any situation. It may not be easy initially, but take it slow and use apps or guided meditations if needed."

"We can often get caught up in our thoughts, so it's essential to remove yourself from those thoughts," Dr. Mitchell explains. "Perhaps this is the time to do something different and leave your comfort zone. Maybe try learning a new skill. Tune into the right side of your brain–the creative side of your."

Letting go of negative emotions isn't easy, but it's healthy to put them behind you and move on. "Sometimes, we hold on to so much anger and unforgiveness, and we might not even be fully aware," says Dr. Mitchell. "These feelings and thoughts might be replaying in your subscious mind. So, take some time and forgive yourself for what's in the past, and let go of grudges towards others to restore peace of mind."

There's something calming about being outdoors and connecting with nature.  "Fresh air, being around greenery, perhaps scenic or water views- use nature to calm you, appreciate the sights, sounds, and scents, and embrace your environment," says Dr. Mitchell.