How to support a peaceful mind.

MANAGING STRESS

One of the key things we should focus on to support a peaceful mind is managing stress. Stress is a natural response to challenging situations, but it can have negative effects on our well-being if not properly addressed. To effectively manage stress, it is important to first identify the key stressors in our lives. These stressors can vary from person to person and may include work-related pressures, personal relationships, financial concerns, or health issues. By recognizing the specific stressors in our lives, we can begin to understand the triggers that initiate our stress responses.

Emotional check-in is an essential practice that can prevent burnout and help us maintain emotional well-being. It involves taking a moment to check in with ourselves and assess how we are feeling. By regularly checking in on our emotions, we can identify any potential issues or stressors before they escalate and impact our mental health. It also allows us to become more self-aware, develop coping mechanisms, and make necessary changes to protect our emotional well-being.

There are various ways to conduct an emotional check-in.

• One approach is to simply sit quietly for a few moments and reflect on your emotions. You can ask yourself questions such as, "How am I feeling today?," "What emotions am I experiencing?," and "Are there any specific situations or events that are affecting my mood?."
• It can be helpful to use a journal or a notebook to jot down your thoughts and emotions. This not only allows you to process your feelings but also provides a record that you can refer back to and identify patterns or triggers over time.
• Another effective way to check in emotionally is to practice mindfulness or meditation. This involves focusing on the present moment and observing your thoughts and emotions without judgment. By bringing your attention to the sensations in your body and the thoughts in your mind, you can gain insight into your emotional state.
• Mindfulness can help you become more attuned to your emotions, increase self-compassion, and develop a greater capacity to cope with stress. There are many resources available, such as guided meditation apps or online courses, that can support your practice of mindfulness.
  

IDENTIFY TRIGGERS

Identifying the triggers that begin the stress is crucial in addressing and managing our stress levels. Triggers can be external factors such as certain people, places, or situations, or they can be internal factors like negative self-talk or unrealistic expectations. By becoming aware of these triggers, we can take proactive steps to minimize their impact on our stress levels. For example, if a certain coworker consistently causes stress, we can learn strategies to effectively communicate and set boundaries with them. If perfectionism is a trigger, we can work on cultivating self-compassion and embracing a more realistic outlook. Identifying triggers allows us to take control of our stress response and develop healthy coping mechanisms.

Trigger symptoms often include:

• Feeling scared, panicked, anxious, or unsafe
• Elevated heartbeat, sweating, and difficulty breathing
• Feeling like you have no control over your emotions
• Urge to run away, escape, or other avoidant behavior
• Rumination or negative, automatic thoughts
• Inexplicable or unpredictable changes in mood
• Anxiety or panic attacks
• Physical tension, like clenching the fists or jaw
• Flashbacks of stressful or traumatic events
• Delayed outbursts of anger or sadness

How do you recognize your triggers?

There are different types of triggers, but they all share one commonality: they're unexpected. A triggering event can be anything from a stressful encounter with a co-worker to a fight with your partner. Sometimes, it can even be something as small as a change in routine.

But whatever the trigger may be, it's important to know how to recognize it. Here are some ways to recognize when you might be triggered: 

1. Notice how you feel

Do you feel anxious and overwhelmed, or are you having trouble calming yourself down? Pay attention to these symptoms when they arise, particularly if they feel sudden or unrelated to your circumstances. If you’re feeling this way, but you don’t know why, there’s a good chance that you’re triggered.

2. Something is bothering you

Is there something that’s suddenly weighing on your mind? If it’s a major or high-stakes issue, your concern might not be out of the ordinary. But if it’s a routine occurrence that’s got you stressed, there might be more to it than meets the eye. 

3. Listen to yourself

We’ve all had times when we can’t seem to stop venting about a particular issue. We think we’ve put it out of our minds, but when we talk about it, we feel worked up all over again. If you find that you can’t stop rehashing a particular situation, something about it may have you triggered.

4. Check your feelings

Trigger reactions are notoriously explosive. After all, there’s a reason why the term “hair trigger” became a popular metaphor. If you find that you’re having an outsized reaction (or many of them), pay attention. You may not be reacting to the situation at hand but to an underlying stressor.

When we find ourselves feeling overwhelmed, stressed, or disconnected with ourselves, it is important to bring things back into alignment. This means recognizing and acknowledging our emotions, triggers, or the way we are feeling. By doing so, we can take the necessary steps to address these feelings and find a sense of calm and balance in our lives.

FIND PEACFUL TECHNIQUES

One powerful way to address stress and support a peaceful mind is through meditation. Contrary to popular belief, meditation doesn't have to involve sitting quietly in a cross-legged position for hours. It can take many forms and be tailored to suit our individual preferences and needs. Walking in nature, engaging in creative activities like art or music, or even dancing can all be forms of meditation. The key is to find what works for us to help reconnect to ourselves and quiet the mind. For some people, a guided meditation app may be helpful, while others may find solace in journaling or practicing mindfulness during everyday activities. The goal is to create moments of stillness and presence that allow us to cultivate a sense of inner peace and clarity.

Once you have identified the trigger or noticed the emotion or way you are feeling, the next step is to calm your mind and body down. It's important to remember that everyone is different, so what works for one person may not work for another. However, here are a few ways that could help you go from 100 back down to zero:

1.Use your breath

Deep breathing exercises can help relax your mind and body. Take slow, deep breaths in through your nose and exhale slowly through your mouth. Focus on your breath and allow yourself to let go of any tension or stress.

2.Move your body

Physical activity can release endorphins, which are natural mood boosters. Find a form of exercise or movement that you enjoy, whether it's going for a walk, doing yoga, dancing, or playing a sport. Moving your body can help shift your focus away from stress and bring you back to the present moment.

3.Listen to music

Music has a powerful impact on our emotions. Find songs or genres that resonate with you and help you feel calm or uplifted. Create a playlist of your favorite songs that you can turn to when you need a break or a mood boost. You can also try listening to nature sounds or guided meditations for relaxation.

4.Draw or write

Creative expression can be a helpful tool in releasing emotions and finding a sense of calm. Whether it's drawing, painting, writing in a journal, or even doodling, engaging in a creative activity can provide a therapeutic outlet for your feelings. Don't worry about the outcome or being perfect – just let your creativity flow.

5.Read a book

Reading can transport you to different worlds, offering an escape from your current stressors. Choose a book that interests you or that you find comforting. Set aside some quiet time to immerse yourself in the story and let your mind unwind.

Remember, the key is to find what works best for you. These suggestions are just a starting point, and you may discover other techniques or activities that help you feel more centered and at ease. Experiment with different options and pay attention to how they make you feel. By practicing self-care and taking the time to nurture your well-being, you can bring yourself back into alignment and regain a sense of peace.

What is something you currently do to help manage your stress and anxiety?

What tends to "trigger" or jump start the stress and anxiety you feel?

What is another technique you can add to a daily mindful practice that can help you from reaching the state of stress?

>>Share your thoughts in the comments below<<