Fear, anxiety, and stress are natural responses to difficult, uncertain, or stressful situations. However, sometimes they persist for a long time and gradually become a permanent part of everyday life. They can sap energy, impede relaxation, impact relationships, and make even ordinary responsibilities seem overwhelming.
We can't always change the circumstances we find ourselves in. However, we can look for simple ways to help us calm our minds, return to the present moment, and regain a modicum of balance.
1. Slow down
When you consciously slow down your body movements, you also give your mind a signal that it can slow down.
Try to perform daily activities more calmly and mindfully. While walking, feel the contact of your feet with the ground. In the shower, pay attention to the water temperature and the drops running down your skin. When preparing a meal, notice the colors, smells, and textures of the vegetables you cut, and savor their flavor.
It's not about doing everything incredibly slowly. It's enough to occasionally break the automatic rush and consciously focus on the task at hand.
2. Keep your distance from the news and mediaaboutin social media
The constant flow of information can maintain tension and heighten the sense of threat. Alarming headlines, which don't always convey the full content of the article, have a particularly strong impact.
It is worth choosing reliable sources of information and limiting the time spent browsing news and social media.
3. Introduce regular elements into your day
Mindfulness practices teach us to accept uncertainty. At the same time, during difficult times, we also need predictability—simple daily moments that the mind can lean on.
Try creating a daily routine tailored to your needs and abilities. This could include a half-hour walk, a few minutes of meditation, a short breathing practice, regular mealtimes, or an aromatic bath before bed.
Such small, repetitive actions can become an anchor in a changing and uncertain reality.
4. Use your senses
When your mind races into the future and creates further worrying scenarios, it can be helpful to return to the here and now. Try the "three times three" practice. In the present moment, notice three things you see, hear three sounds, and pay attention to three sensations in your body.
You can also extend the exercise to all five senses: sight, hearing, touch, smell, and taste. You can also focus on just one of them, for example, listening for a moment to all the sounds around you.
5. Silence your inner critic
In difficult times, it's easy to compare ourselves to others. We might feel that others cope better with stress, are more calm, strong, or productive.
Try to notice the moments when such comparisons arise. Gently remind yourself that everyone reacts to crisis differently and has different resources at their disposal. When a judgmental thought arises, simply label it as "this comparison" or "this is my inner critic." You don't have to fight it or pursue it. Notice it and let it go.
6. Check the facts
Fear often causes us to take possibility for granted. Just because something could happen doesn't mean it's highly probable.
When a disturbing thought arises, ask yourself a few questions:
Is this thought true?
How does this thought affect my well-being?
What does it make me do?
What would I do if this thought were not there?
This pause helps separate the facts from the interpretations and scenarios created by a frightened mind.
7. Spaboutjrz according toabouthand and listen
If you can, go outside. Sit or lie down in a safe place, look up at the sky, and for a moment, just listen. Notice the movement of the clouds, the light, the trees, the birdsong, the wind, or the sounds of the city. Don't try to fix, analyze, or achieve anything during this time. Allow yourself a few minutes to just be.
Contact with nature and consciously paying attention to your surroundings can help break the rush of thoughts and create space for a more peaceful breath.
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Try these methods and see which ones bring you the most relief. You can use them during particularly difficult moments or gradually incorporate them into your daily routine. Combine them with conscious breathing and mindfulness practice. Mindfulness and calm, conscious breathing don't eliminate the causes of stress or anxiety, but they can help reduce physiological and psychological arousal, regain contact with the present moment, and more gently process difficult emotions.
Also remember that prolonged or severe anxiety is not a sign of weakness. If anxiety is interfering with your sleep, work, relationships, or daily functioning, it's worth talking to a psychologist, psychotherapist, or doctor.
Based on material by E. Goldstein "„7 Ways to Ease Your Anxious Mind".
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Author: Joanna Niewolik
