6 exercises for instant mental clarity and calmness in the middle of stress, anxiety, and chaos

In the heat of the moment, doesn’t it almost feel like things are escalating out of anyone’s control? This lack of uncertainty propels the stress and anxiety through the roof and it seems like a runaway train you can’t stop.

What can you do in the middle of the storm when everything uproots around you, and try not blow away with everything else?

In this post, I will discuss 6 things that you can do in the middle of stressful, painful, of chaotic situation to help you get calmer, clearer, and put everything into a better perspective even just for a moment. From this place you have a better idea of which action to take to rectify any situation longer term and short term.

These are also perfect for anxiety and panic attacks weather in private or in public.

 

  1. Deep Abdominal breathing

This is one of the most popular, easiest, and most effective ways to gain mental clarity and peace in the middle of a storm. By doing this your mind resets slightly and it puts your body less anxiety, tension, and out of survival mode. This combination will force you to calm down and assess not only the situation in front of you in a less clouded way, but will also help you identify the best way for you to react to that situation.

You will make decisions and find solutions to problems in a way that gives you power and does not have you a victim of reacting, circumstance, or misguided emotions.

 

  1. Remember a moment instantaneously that you felt happy

Another great reset is to mentally visualize a memory that was the polar opposite of the one you are currently in. This will throw of your momentum of escalating with the situation around you off and kind of put you in a little bit of limbo where you are able to see both sides of the spectrum. Then you will be able to make an informed, realistic, and balanced next step.

In this limbo, your body will automatically seek to become one with your mind and your physical symptoms of anxiety and stress will also begin to cease immediately.

 

  1. Ground yourself with noticing objects in room

This one is best applied when you are feeling the momentum of anxiety build up within you like an unstoppable train. That moment you get anxiety about your seemingly unstoppable anxiety. You apply this one by looking at the details of 10 things in your surroundings, it doesn’t matter what they are. This works by taking your attention from the situation to the outer world for a moment and helps your mind instantly to have a more rounded perspective and react in a more knowledgeable way when you come mentally return to the situation at hand.

  1. Smell some essential oils

You can do this one of two ways: you can put some oils on your wrists and neck each morning, or you can have a bottle of essential oils in your purse or desk that are ready at a moment’s notice. Prior, during, or after a largely stressful situation take deep whiff of your essential oil and pause just for a moment and bask in the experience. After that moment, you will find you have hit the reset button, or at least a wave of calmness has washed over you to where you can at least function better than prior. Either of these work because of the mental and physical wellness benefits of essential oils and their profound effects to activate instant calm, clarity, and overall reduce internal stress.

 

  1. Imagine your connection to your source

This one is great for feeling like you are just ablow in a sea of pain and uncertainty. Something especially important for empaths. This exercise makes you feel like you have at least one solid support to stand on. You can do either of these things and they both work just fine.

In the middle of a horrible conflict or stressful situation, you can visualize a white light beaming down into the middle of your head and putting you into a cone of peace and calmness in which no one can actually hurt you. It internally removes you from the situation, giving you calmness and a new less biased perspective. The other one is: when in the middle of the a mad situation, you can imagine that there are roots extending from your feet into the core of the earth like a tree. This makes you feel strong, immovable, and secure no matter what.

This visualization is another mental trick to ground you in the midst of things that threaten your inner peace and to internally concentrate strength in the face of obstacles and pain. It reminds you that the things painful things that happen to you are not who you are and therefore you have power and a choice in how you deal with it.

  1. Think about the perfect outcome and live in that moment instead

A lot of times the reactivity of a situation is perpetuated by the uncertainty it introduces to life. You literally have no idea what will happen so you start making decisions in the limited vision of survival mode. So many live in this mode 24/7 and because of this it is no wonder they end up self-sabotaging themselves constantly. They are not thinking clearly 90% of the time because they are just reacting to the uncertainty of all the possibilities.

When in the throws of a difficult situation, remove the uncertainty and survival response by imagining what you believe is the best outcome. Just imaging this will clear your energetic field as well as introduce clarity and peace to your mind so you won’t fall in the never-ending pit of reactivity, struggle, and fighting.

 

Conclusion

The storm has not come to bear down on you or break you, but to understand where your strength actually comes from: you.

These above 6 exercises will help you to root yourself, gain clarity in uncertainty, and gain control over the only thing you do control: you.

Using these exercises you will become a conscious independent being that can make sound choices and decisions for their own happiness and the benefit of others.

Make no mistake, all the power lies within you already.

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Much love and light to you.

Cover photo by Fillipe Gomes from Pexels

What types of life situations cause chronic unhealthy stress and toxic coping methods?

Stress is a hot topic considering everything going on.

All that, plus all the stress you’re under your job and your family.

It is quite a lot to handle and I for one commend you for doing such a great job.

We all know high levels of stress can cause physical health problems as well as emotional damage that spans long past the original offenses. But what types of things actually cause chronic stress?

In this post we will detail the 5 types of situations, from childhood or adult living, that can cause chronic destructive stress levels.

  1. Situations that cause you to doubt yourself

These type of situations make you doubt your intuition and the things you know.

The damage: Having these things happen to you erodes your self assurance and confidence in yourself. It makes you think that you don’t know what you what’s real or not real for yourself. This makes you accept what other people say and the world around you without looking to yourself to understand, make sense of things, and know what’s best for you. It teaches you to silence your inner voice and who you are.

Example: You meet your sister’s new boyfriend and he may be acting nice, but he feels like a controlling manipulative person. When you try to mention this to her, she reacts bad to you and says you’re trying to sabotage her. You know this isn’t true so you never mention it again, but his dishonesty stresses you out because you want better for your sister.

  1. Situations that cause you to devalue yourself

These type of situations make you have an bad stigma about who you are.

The damage: These type of things cause you to shun against anything that is pure and of you. Over time the thought of being yourself completely turns you off. You will just look to external sources of what you should be to tell you who you think you “are.” You will no longer want to explore the depth and innerworkings or yourself because you will view such things as frivolous or a “waste of time.”

Example: You are younger and you did drawings all the time and you wrote poetry because it made you feel super happy. You exclaim to your family that you wanted to do this all the time, but they tell you that if you do, you will have no money and therefore it will actually make you unhappy. They tell you how broke you’ll be and how you’ll have no food and no family. Immediately you associate being purely you with being externally unhappy. This becomes one of your base beliefs and you approach more and more of your life with that premise inside.

  1. Situations that cause you to be dishonest

This situations make you avert from the truth. No matter how obvious it is.

The damage: When the truth is shown to you, you will run away from it. And then most people’s next step is to get angry about it. These types of these things make you more susceptible to deception, trickery, and illusion; then they weaponize you to defend its lies.

Example: Your parents were very verbally and emotionally abusive with each other and the conflict makes you sad. Naturally you feel this all the time, but over time, they force you to be happy and keep your feelings inside. They tell you “what goes on in this house, stays in this house.” And any time you show anything but a smile, they tell you to suck it up and act like “nothing’s wrong with you.”

  1. Situations that cause erode stability

These situations make you on question those things that you need on the daily to be comfortable such as your shelter, food, money, etc.

The damage: Being in situations that erode feelings of stability make it hard for you to “settle.” It will be very hard for you to ever have peace in your environment because internally you will always be waiting for the other shoe to drop. You will think at any moment the rug will be pulled from under you and you will go shattering to the ground in a million pieces. Now it is reasonable to be prepared for things, but being overly protective and irrational will damage your relationships as well as damage how you relate to the world as a whole.

Example: When you were younger, your family had problems paying rent sometimes so you, your siblings and mom moved around a lot between family members homes. Although it made you really close with your family the uncertainty of your surroundings because of money put you in a constant fear of not having it. When you get older as a result you become a workaholic, not because you enjoy your job, but because you feel you have to because you are scared of loosing your livelihood, and you feel you need work like that to be grateful.

  1. Situations that cause fear

These type of situations challenge your view of the world, or threaten to change the way you live your life.

The damage: These type of situations are potentially hideous because they are put you internally in survival mode. This severely impedes logical thinking processes and problem solving. This fear is a cancer that burns every logical center in your mind and makes you blind, ignorant, and illogical because you are in fight or flight mode.

Example: You read a newspaper that says there are “dangerous gangs” and that you should watch out for in your local area because they are “coming to destroy your home and all that you’ve built.” This statement blinds you to all logic of how to properly address this and you instead go to profile people based on the past identified people. You begin to watch people and make them feel unwelcome and disrespected. You though, see none of this because in your mind you are in protector mode and they are directly “attacking your life”.

 

Conclusion:

Acknowledging these situations and their presence within your life, will not only give you your own power back, but will also help you to identify them in your future.

Acknowledging the type of effects these levels of stress can have on you will allow you to approach stressful situations with more knowledge.

You will no longer be blindsided by the anxiousness.

You will know what it is and what it can do to you, therefore you know how to process the emotions so they do not hurt your present and future even more.

 

Love and light to you 😊

Much love and happiness.

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How do you know if your stress level and response is toxic or transformative?

Stress, like everything has a balance of good and bad.

Overall, all times are stress are meant to inspire change, but there are different levels.

The most important thing of all is to remember that it is a temporary experience that is there to serve you and not hurt you.

But that does not mean that it is not uncomfortable and painful.

The way you view your stress is the key to your victory and it’s purpose.

Understanding the stress will give you the victory.

This post will give you the feelings and indicators to look for to know weather your stress is something you can live with and pass, or something that you need to let go of to flourish.

 

Signs of Helpful Stress

  1. Do you feel motivated to find a solution?

This stress inspires you to stop it one day so it never has to happen again. It pushes you to a solution clearly and vividly. Here is an example:

Stress: Forgetting to pay a phone bill not because you didn’t have the money, but because you kept procrastinating.

Solution: Having a schedule in which you play bills in designated times throughout the month.

  1. Did you understand how it could benefit you in the long run?

Some stresses are “rites of passage” so to speak and can prepare you for the rigor of other things similar. This type of stress might be uncomfortable has a long term purpose.

Stress: College Class assignments converging within the same week

Solution: Do some of the assignments progressively before the week everything converges so you can focus on just getting though that week and maintain your balance and peace.

  1. Inspire compassion and understanding from you

This type of stress inspires you to have more compassion for other people and things. It does not mean you accept their actions, but it means that it causes you to be able to let go and realize certain things are out of your control. This causes you to have compassion for yourself and understand the things that are in your control.

Stress: An immense traffic jam might occur just before work, this causes immense stress and if it happens along your route, you blame yourself for going the wrong way. You blame you and you blame the traffic jam.

Solution: Accept that this is out of your control, is not your fault, and just prepare in case it happens. This calmness will reduce stress, help you to stop blaming yourself, and increase your understanding and power to those things you can control.

  1. Inspire higher standards

This type of stress causes you to want to be a better version of yourself either physically, mentally, or spiritually. It inspires you to build yourself up to be all you can become.

Stress: A translator is your dream job and it pays more than you get paid now. In order to get a certification you have to learn 3 languages, 7 classes, and get 2 certifications.

Solution: You rise to challenge and develop habits that put you along that path to both dreams: your passion and abundance.

 

Steps to keep momentum:

  1. Make a decision to be happy internally. The stress presented will not derail who you are or your confidence in your heart. This happiness will help you have a clearer simpler head, even if it’s only for the small things. This vibration of joy will leak all parts of your life. Even the stressful parts.
  2. Follow your intuition. Internally you know what to do to break yourself from the chains of stress and get through. Follow the impulses and inspiration you feel.
  3. Construct a life you like piece by piece, from the smallest brick. Soon after starting this you will look up and realize you have created a castle.
  4. Use Mantras/positive affirmation. Preferably say them in the mirror whenever you have time throughout the day. This will change subconscious programing that has you mentally imprisoned.

Starting off:

  • Things are always working out for me.
  • Mistakes are a stepping stone to success. They are the path I must tread to achieve my dreams.
  • I allow myself to release judgement from the past. I have no guilt and shame.
  • I have great ideas, and can greatly contribute to the world.

 

Signs of Harmful Levels of Stress

  1. You see no light @end of tunnel

Stress: Depression from a familial culture of abuse and emotional stunting.

  1. Can’t visualize not having problem

Stress: A narcissistic family unit that is headed by someone who seeks to extinguish your uniqueness. But you feel lost if you did not have your family due to emotional dependence and isolation.

  1. Pain is no longer being processed, just festering

Stress: An abuse relationship where you feel you are trapped. The pain that you continue to feel cauterizes and calluses you to where you start to abuse others because you are in pain.

  1. You don’t want to even try to fix it, it’s too painful

Stress: A family member was very abusive emotionally but they took care of you during a rough time. This person you love, but they continue to hurt and suppress you. Instead of realizing this is wrong, you just don’t address what they did because it’s so painful.

 

Steps to fix:

  1. Try to get a moment of solitude and just be for a moment. This moment will give you a moment of emotional rest.
  2. When things get rough and you feel overwhelmed. Develop a space inside yourself where you go for peace. This will keep you from reactivity and overwhelm.

But do not do this too often, because it can cause despondence and disconnection with your life with others. Use only as a method of gaining clarity.

  1. Try to separate yourself from the situation physically for a few hours, days, or as much as you can. Be one with yourself. How do these things make you feel? Be honest and open with yourself.
  2. Once you know how feel, know that by you feeling this way you have verifiable proof that whatever is going on is not right. Validate yourself in that safe space. From this space of clarity and acceptance of what is happening, think clearly: is there a way that it can be fixed? Do not judge yourself.

Tools to use in the height of overwhelm:

During the situation, the best you can do is talk to the inner subconscious you to keep you from spiraling out of control.

You can say this out loud or to yourself.

  1. I have control over how I feel, and I choose to feel at peace no matter.
  2. All experiences are helping me grow.
  3. I give myself permission to let go of what no longer serves me.

 

These statements will calm you in the throws of calamity and anger. From this space you will have clarity and know how to move forward.

Conclusion

This post will give you the power and discernment to realize certain stresses that are good, or not good, for you.

From this place you will clearly know the solution on how to move on from this place of uncomfortability.

 

Much love and light to you.