Take a deep breathe and ease into a new way of living
Introduction: A Society Of Stress
We live in a world that is full of stress and anxiety triggers.
From the constant pressure of work and family to the endless scrolling of social media, it's no wonder so many of us are struggling to find peace of mind.
The good news is that there are plenty of holistic ways to relieve stress and anxiety that can help you find tranquillity in your daily life.
In this article, we will explore the best 15 methods to soothe your mind, body, and soul.
15 Holistic Ways To Find Peace
1. Get Morning Sunlight
Starting your day with some natural light can do wonders for your mood and energy levels.
As a general rule of thumb, try to view at least 5 minutes of sunlight within the first hour of waking, and 10-15 minutes if it is cloudy.
Sunlight helps to regulate our body's natural circadian rhythm - the internal clock that tells your body when it's time to be awake and when it's time to sleep - which has a direct affect on the hormones that regulate our stress response. Morning sun also triggers the release of serotonin; a family member of our feel-good hormones.
Try going for a morning walk, sitting outside with your coffee, or doing some light stretching in the sunshine.
Grounding, or earthing, is the practice of connecting with the Earth's energy by walking barefoot on grass, sand, or soil.
This practice not only reduces inflammation and improves sleep quality, but also relieves stress and anxiety.
From the invention of modern shoes to societal norms, we have completely severed the connection we should be making to the earth's surface. Try spending some time each day walking outside with your bare feet touching the ground.
3. Get Off Your Phone
Our phones can be a major source of stress and anxiety. Especially when you look at the staggering amount of time we spend on them.
The constant notifications, emails, and social media updates can leave us feeling overwhelmed, overstimulated, and disconnected from the present moment.
Try setting aside specific times each day to check your phone, and turn off notifications for non-essential apps.
4. Meditation And Mindfulness
Meditation and mindfulness practices can help you develop a deeper sense of inner peace and calm.
These practices involve focusing your attention on the present moment, which can help reduce anxiety and stress.
Start with just a few minutes of meditation or mindfulness each day, and gradually increase the amount of time as you become more comfortable.
5. More Physical Activity
Exercise is one of the most effective ways to feel a sense of calm.
Physical activity releases endorphins, which are feel-good chemicals that can help boost your mood and reduce stress.
You don't have to complete a marathon or climb a mountain to reap the rewards that exercise provides.
Simply incorporating some form of exercise into your daily routine, whether it's taking a yoga class, going for a walk, or doing a few minutes of skipping, will all have a positive impact on reducing stress and anxiety.
6. Reduce Caffeine Intake
Most of us enjoy a hot coffee in the morning or tea with our lunch which, in moderation, is not necessarily bad.
But too much caffeine can increase anxiety and stress levels due to its effect on cortisol.
Try reducing your caffeine intake by switching to herbal tea or decaf coffee, or by gradually decreasing the amount of caffeine you consume each day.
7. Ecstatic Dance
Ecstatic dance is a form of freeform movement that can help you connect with your body and release tension and stress.
It involves dancing to music without any set steps or choreography.
You can easily start by finding an ecstatic dance class in your area, or simply turning on some music at home and let your body move freely.
You'll be surprised at just how much release you can get from getting lost in the trance of good music.
8. Go For A Walk
Simple and effective, anyone can walk around their local area and get away from the distractions and stressors that bombard daily life.
Walking can help clear your mind, improve your mood, and reduce tension in your muscles.
Try taking a walk in nature or simply around your neighbourhood, and focus on your breath and surroundings as you go.
9. Stretching And Yoga
Stretching and yoga can help reduce stress and tension in your body, as well as promote relaxation and calmness in the mind.
These practices can help you simultaneously connect with your body and mind, and improve your overall sense of well-being.
From beginner videos to more advanced practices, take time each day to perform some form of stretching or yoga.
10. Less Of The Alcohol
While a glass of wine or beer can be relaxing in moderation, excessive alcohol consumption can actually play a significant part when it comes to unhealthy stress and anxiety levels.
Try limiting your alcohol intake, and find alternative ways to unwind and relax of an evening, such as taking a warm bath or practicing relaxation techniques.
It might be difficult to break this habit at first, and you don't need to quit entirely, but reducing your consumption is an easy way to find peace and fulfilment in your life.
Here are more practical ways to cut down on alcohol at home.
11. Hug Your Loved Ones
Who doesn't love a good hug and show of affection with someone you love?
This is because physical touch, such as hugging, releases oxytocin, which is a hormone that promotes feelings of love and connection.
This can help reduce stress and anxiety, and improve your overall sense of well-being.
Go and hug your loved ones, or even your pet, as a way to connect with them and reduce stress in the meantime.
12. Get Out In Nature
As mentioned, our culture is out of touch with our natural way of living.
This is a huge shame and is likely a massive proponent in the spike of stress and anxiety all over the globe.
Spending time in nature dramatically reduces stress and anxiety, and promotes a sense of calm and relaxation that is hard to get when cooped up inside.
Try going for a hike, spending time at the beach, or simply sitting in a park or garden. Focus on your breath and surroundings, and allow yourself to reconnect with the magic of the natural world.
13. Deep Breathing
Deep breathing is a simple yet powerful way to relieve stress and anxiety.
This is because you tap into your parasympathetic nervous system and the body responds by promoting feelings of relaxation.
It can be as simple as taking a few deep breaths when you feel stressed or anxious, or by focusing on the sensation of the breath moving in and out of your body.
14. Read A Book
Sometimes it's just this simple.
It can help you escape from your daily stresses and immerse yourself in a different world.
I find it to be a great way to relax and unwind after a long day - a much better alternative than scrolling through social media and viewing bright blue light before you want to sleep.
Try setting aside some time each day to read, whether it's in the morning, before bed or during your lunch break.
15. Learn To Say No and Avoid Stressors
Obviously, we can't go through our entire life without experiencing stressful situations and events.
I really do advise everyone to step out of their comfort zone and seek out difficult challenges; I believe this can be our greatest teacher and helps us to truly grow.
However, learning to say "no" and avoiding certain stressors before they occur can be an important step in reducing stress and anxiety.
It's okay to set boundaries and prioritize your own well-being. Try saying "no" to commitments that don't align with your values or priorities, and avoid situations or people that you know will cause you stress or anxiety.
Conclusion: Tranquil Mind & Body
Stress and anxiety can be overwhelming and debilitating, but there are holistic ways to relieve these feelings and find peace in your daily life.
By incorporating practices such as meditation, physical activity, deep breathing, and spending time in nature, you can promote relaxation and calmness in your mind and body.
Remember to prioritize your own well-being and set boundaries that align with your values and priorities.
Take back your birth right and find tranquillity and balance in your life.
What are the symptoms of stress and anxiety?
Common symptoms include:
Increased heart rate
Other symptoms may include digestive issues, headaches, insomnia, and avoidance of certain situations. If you are experiencing any of these symptoms, it is important to seek help from a healthcare professional.
What are 5 emotional signs of stress?
Five emotional signs of stress include:
Feeling overwhelmed or helpless
Experiencing mood swings or irritability
Having difficulty concentrating
Feeling anxious or fearful
Experiencing a sense of sadness or depression
How do I get over stress and anxiety?
Some effective ways to get over stress and anxiety include practicing relaxation techniques such as deep breathing, mindfulness or meditation, engaging in regular exercise, getting enough sleep, maintaining a healthy diet, and seeking support from loved ones or a mental health professional.
It's also important to identify and address any sources of stress in your life, such as work or relationship issues, and develop strategies for managing them.
What are 5 ways to reduce stress?
Five ways to reduce stress are:
Practicing relaxation techniques (such as deep breathing or meditation)
Engaging in regular exercise
Getting enough sleep
Prioritizing self-care activities such as spending time with loved ones or pursuing hobbies
Seeking support from a mental health professional or support group
How to stop overthinking?
To stop overthinking, practice mindfulness, preoccupy yourself with physical activity, write down your thoughts or talk to a trusted friend or therapist. Additionally, challenging any negative or irrational thoughts with positive self-talk and reframing your mindset can help you let go of overthinking patterns.
How to clear your mind?
To clear your mind, try practicing relaxation techniques such as deep breathing or meditation. You can also try physical activity such as yoga or going for a walk in nature. Writing down your thoughts, making a to-do list, or prioritising your tasks can also help you declutter your mind and feel more organized. Limiting distractions such as technology, and focusing on one task at a time can also help you clear your mind and increase your focus.
Should men control their emotions?
Men who express their emotions are often seen as weak. Because of that, many men neglect to show their emotions because they're afraid of the repercussions. However, suppressing emotions and feelings can be incredibly detrimental to a man's mental health.
What is an example of emotional control?
An example is, pausing to collect your thoughts before you respond rather than reacting.
It can also mean waiting until you're in a supportive space to process deeper emotional feelings.
Why do men shut down their emotions?
Men often feel obligated to be self-reliant and provide for their loved ones, so shutting down and repressing their emotional responses feels like a natural thing to do, even though it is very damaging.
There are societal expectations and stereotypes that men should be tough, strong and unemotional. Men may have learned from a young age that expressing emotions is a sign of weakness and vulnerability, so they may shut down their emotions to avoid appearing weak or vulnerable.
There is certainly a shift happening in modern day mental health, but a lot of men still struggle with emotional overwhelm, regulation and repression.
What is the hardest emotion to control?
Many people say that one of the most difficult emotions to handle is anger. Anger can weaken your ability to solve problems effectively, make good decisions, handle changes, and get along with others. Concerns about anger control are very common.
What are some strategies for improving emotional control?
Some strategies for improving emotional control include mindfulness and self-awareness, reframing negative thoughts, seeking professional help, setting personal development goals, maintaining a healthy diet, and taking life less seriously.
What are the 5 types of personal development?
What are signs of personal growth?
You don't resist the natural flow of life. We learn to let go of control because we learn this truth: we do not control other people, only ourselves.
You see visible changes in your outer world
You value peace over drama
You forgive more, yourself and others
Your happiness isn't determined by others
You become your best friend
How can I cope with strong feelings that arise from past events?
It's important to remember that past memories can cause a strong triggering event in the present if a similar external experience brings it up. We are all human beings with trauma from our past but mindfulness practices, such as deep breathing, journaling, speaking to friends, talking to a family member, giving yourself a quiet time, can all help you process and regulate these emotions. Additionally, seeking professional assistance can also be helpful in addressing deep emotional trauma.
How do I control my emotions?
Awareness is the first step to change
Maintain healthy relationships
Stop suppressing and start feeling more
Prevent emotional outbursts... you always feel terrible after
What it truly means to be a man?
It means not being afraid to show the world who you are. A real man shows his emotions and is vulnerable to ask for help when he needs it. Being a man means rejecting false ideals of what masculinity is, embracing the differences of others, and helping to create a better world around you.
Managing emotions, dealing with negative feelings such as frustration, hurt, pain, sadness and the difficult task to just feel emotions, and choosing to have the courage to improve himself despite of everything. This is the blueprint of the modern masculine man.
How to control your emotions?
To control your emotions you must start by accepting the way you truly feel. By paying attention to where you're at it helps you transform anger, pain, anxiety and other emotions into something much more constructive and positive.
Emotional expression is a beautiful thing when it is positive. But let's also honour the negative feelings as they will become a weight on your shoulders if not dealt with. Control your emotions, control your life.
How to deal with extreme feelings?
Expressing feelings that are extreme like being angry and frustrated in the wrong way could end up being a big impact to those around you. Rather than damaging a relationship with a trusted friend, learn how to release these emotions. Some helpful ways are exercising, deep breaths, weight lifting or taking the matter to a specialist. Anger can be used as fuel!
The trick is to fully feel all of these different emotions. Feeling is healing.
Where is a safe space for emotional responses?
A safe space for emotional expression could be in a group, alone or by establishing trust with another person and feeling safe enough to be open and vulnerable with them.
To put it simply, emotional safety is feeling secure enough to truly express yourself with someone and show up as your most authentic self.
Dysregulated emotions and feelings can wreck havoc on a relationship, friends and yourself. So give yourself the space and time to honour these things and regulate emotion. Feeling angry and upset at the world is not a good state to be in, you deserve better!
What are some examples of negative emotions?
Anger or Feeling Angry
Relevant sources to learn more