“I am an old man and have known many troubles, but most of them have never happened.” ~  Mark Twain

Welcome back to part two of our worry less series. If you missed part one, no worries. It’s still available for you to check out: Me, Worry?  Of Course!  You're only Human which lays the foundation for you to step into the power of being present. It will start you down the path of being grounded and starting to worry less. 

Sticking with the worry less theme, today we’re going to explore 5 ways you can generate a greater sense of calm no matter who you are, where you are or what you do... so let’s get to it. 

#1 Calm Your Chatter

Your brain is like a little computer, reacting to the “code” it receives. Put bad code in and you’re likely to get back an inconsistent, buggy experience that doesn’t quite jive with where you’re wanting to go or what you’re wanting to achieve. 

That said, let’s take a minute and look at the input we give our brains, even the input we don’t intend. Most of us go throughout our days unaware of our thoughts until… we hear “the voice.”

We all know the voice… “the commentator” that observes and criticizes our actions. It stops our behavior from being spontaneous and natural because it pulls us into the “thinking too much” mode. That voice and criticism can even push sleep away, leaving us counting sheep, staring at the ceiling as the obsessive chatter-thoughts continue to run wild in our heads.

Who’s been there?

You have the ability to rewire your experience.  You have the power to shut that voice down.

If you’ve suffered from the internal critic trying to run your life, I might suggest an “internal voice interrupt” where you talk back to the voice. 

You can say - “No thanks voice, not today,” and replace the negative thought with something positive. As you master the skill of invoking positive talk, you may want to practice saying the new positive thoughts out loud.

You may want to think of this as having the ability to turn down the volume or change the channel on the radio. You control what plays in your head. You choose what you listen to.  

Your inner conversation affects the quality of your entire life. You may never eliminate the non-productive noise in your brain entirely, yet here’s the good news. You don’t need to eliminate it entirely in order to hear a song that supports a fulfilling life. Imagine a life of balanced mood, and drive that comes from talking to yourself with confidence and passion, hope and inspiration and from having a cheerleader instead of a critic with you at all times. Inside your head.  

What would be possible for you if you listened consistently to language that encourages and motivates you?  What would be possible for you if you operated from a place of possibility and courage?

Did you just say something like “Wow, it would be very different”. Or maybe you were even being a little hard on yourself and said something like…  “That’s so obvious, so simple - Why didn’t I think of that?”  That’s why I’m here. Coaching helps you uncover blind spots and supports you in gaining a different perspective that you can’t see on your own.

As you get rid of worrisome thoughts, you’ll be creating “extra” space in your mind. The human brain innately wants to try and fill that space with what it knows, which for a long time worrier brain what it knows is… more worry. Your job is to become expert at filling that vacuum with what benefits you - leaving no room for worry or negative self-talk. 

It can take a while to be skilled at getting present, especially when you’re trying to get there from a state of worry. Only masters of mindfulness reach the goal of quieting the mind by thinking nothing. Make a point to practice daily just like you would if you were learning a new sport or starting an exercise routine. And be kind to yourself - life is a journey.

# 2 Feeling stuck? MOVE IT!  

If you’re having a day where stressful thoughts feel like they’re getting the best of you, it might be time to get moving. Yes, you heard that right. Exercise helps the body manage stress.  People experience lower levels of stress hormones like cortisol and epinephrine after a bout of physical activity.
So... get out there and take a walk, stretch, do some yoga - anything that speaks to you.

If you get into motion and find yourself still struggling to calm your mind - it’s okay. Remember this takes practice. Your mind and body are adapting to new ways of calming and trying to adapt. Consider this a signal that you’re learning something different right now, a new way to express anxiety, worry and to find your calm.

#3  Listen to music - Max out on mellow tunes. 

A recent review in the World Journal of Psychiatry found that music therapy is an effective treatment for mood disorders. After reviewing 25 trials, the researchers concluded that music is a valid therapy to potentially reduce depression and anxiety, as well as to improve mood, self-esteem, and quality of life.  Wow - that’s a pretty good endorsement for a free resource available to everyone for those times when you need a mood boost.

Speaking of boosting your mood… check out #1 on this playlist.  https://open.spotify.com/playlist/6gCC8kozvUlLGTzl2YO2MR
This song was tested for its effect on mood and it reduced anxiety levels by 65%. It comes with a warning not to play it while driving as it made women in the study so relaxed!

#4  Pet your pet  

Petting your cat or dog may be noticeably enjoyable for them, but the act can relax you, as well. Animal expert Arden Moore suggests petting with a purpose to increase the release of feel-good hormones in both animals and humans. Your touch relaxes the animal and releases endorphins, bringing your heart rate down and creating feelings of joy. It’s a win-win for both of you. You’ll get a nice dose of your body’s relaxants (dopamine and serotonin) and that dog, cat, or bunny you’re petting will relish the scratches and pets.  If you don’t have a pet, animal shelters almost always need volunteers or ask a neighbor if you can play with or walk their dog.

#5  Create a Calming Corner  

Much has changed over the past year as a result of COVID-19. Routines have been disrupted from our call to stay home and the closures of schools and businesses.  Home became a workspace, a gym, a restaurant, a school and even a daycare.  While the world is now reopening and we’re starting to get back to “normal” you may find yourself stressing about re-entry.  What it will  feel like to be back in the world with a faster pace than you’ve become accustomed to. A calming corner in your house or workplace gives you a place to recharge and reground.

Fill your corner or space with items that connect you to joy, beauty, and peace.  A plant or candle you absolutely love or maybe one of the favorite gifts you’ve received. Place a photo that brings up wonderful memories, maybe conjuring up a happy time in your childhood. Just like kids with their stuffed animals or favorite toy, adults can find comfort from prized possessions and tap into the calming solitude of their own special space.

And since we’re back out and about you might want to even consider making your calming corner portable.  I have a friend who always has fresh flowers in her space. When she gets into her car to go for a drive, she snags a flower from the vase and pops it into her car’s cup holder. She likes the pop of color and reminder of nature it brings to her as she drives about during her day. You can also consider a lucky charm you could keep in your pocket or purse that will help ground you if you find yourself stressing away from home. 

I hope you’ll try at least one of the five ways you can bring more calm and peace into your life. And if you do, I’d love to hear what you tried and how it worked for you. The best place to connect with me is on Facebook. 

Stay peaceful, 

Lee