Anxiety is familiar to everyone. You are starting a new job or have a frank conversation with your family, a neighbor is walking towards you in a bad mood, or you are late for an event.
And sometimes, even seemingly for no reason, you feel a gnawing anxiety in the background, as if something bad is about to happen or has perhaps already happened without your knowledge.
How much energy you waste trying to cope with anxiety. And how many ways have you already tried in vain attempts to free yourself from the shackles of anxiety.
Learn how to prevent anxious thoughts and find peace of mind. When the “intruder” of the inner world is recognized, it is much easier to bypass it, which means it is easier to remain in peace and quiet.
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I bring to your attention this simple algorithm that will eliminate anxiety and bring more harmony into your life.
During the day notice moments when you sense peace and quiet.
You are cooking and hear birds singing outside the window. You walk down the street and feel the touch of the sun's warmth. Note each such experience, or better yet, write it down.
Get a Quiet Moments notebook and write it down every day. Notice that these moments become more numerous because you loved them and paid attention to them.
Don't forget - the space of serenity is available to you around the clock. Detect it as often as possible.
Take a walk that will help you anchor yourself in a new reality with full inclusion in life.
Imagine how you are doing business and at the same time thinking about life. No matter positive or negative, there is noise in your head.
Suddenly the thoughts disappear, you feel clear and just enjoy what you are doing. And suddenly you start thinking and worrying again.
Yours habit of thinking non-stop- the main “disturber” of peace. The space of silence does not disappear, but is eclipsed by an uncontrolled flow of reasoning.
Such clouding of consciousness occurs out of habit. Learn to recognize such eclipses. Bring awareness.
Do you know that peace disturbers - thoughts. Protect your inner silence from obsessive thoughts. Be carefull.
From time to time ask yourself: Where am I now? What's going on around you? What's happening to my body? What am I thinking? How long do I think? I am breathing? Am I in this moment?
Know that peace is here, and return to it immediately as soon as you catch yourself stuck in your thoughts.
Help yourself with mindfulness. Make your list of questions that bring you out of your thoughts.
Use it to find peace and balance in a world of opposites.
Thoughts will pull you back. The inner voice will say:
Immediately turn to your breathing. Feel how inhalation turns into exhalation, exhalation into inhalation... Naturally, easily, without control. Everything is fine. Life is here. The sky is in place. The earth is in place. The body is in place.
Transcend the obsessive thinking habit through mindfulness and breathing.
Take this free introductory course to help you stay upright, balanced, and open-hearted.
Life presents a challenge, and you want to answer it - make more money, travel to more countries, build more joyful relationships. It `s naturally. And it is also natural that all this is not a condition for your peace of mind.
And even vice versa! Chasing all this is what causes anxiety.
Do not give in to thoughts that take you to the distant future, where everything is bad or, on the contrary, there is everything you dreamed of, and now, only now, you can feel peace. It is not true. The joy of being is always with you.
You Can Learn to Manage Your Worrying Mind
A restless mind does not give us peace or respite. We are constantly “thrown” from one fear to another, from fear to anxiety.
Gradually we weave such a complex web in our brain that we forget what the inner world is.
Many of you probably confuse the concept of a restless mind with curiosity and productivity.
While it is true that sometimes internal energy is a reflection of our desire to learn, more often than not this restlessness is actually a kind of “mental noise.”
It only brings confusion, fatigue and makes us unhappy.
It is often said that “there is no worse enemy than the one we create in our own heads.”
However, instead of seeing that we alone are responsible for this, we perceive this internal tension as a complex combination of many things.
One of the most famous books dealing with these complex situations where mental noise is intertwined with depression is written by Kay Jamison.
Since childhood, I have always been prone to affect and emotional instability. My teenage years were tinged with sadness and as I began my professional life, I found myself caught in a vicious cycle, caught between cycles of fear, anxiety and a restless mind, to the point where I could barely live.
"The Restless Mind" Kay Jamison
So if you see something familiar in these lines, please read about these 5 secrets to inner peace, this may be useful to you.
Of course you have it, even if you don't feel it. Once you realize all the weight that you carry on your soul, you will feel better.
Yesterday is no more. The past cannot be edited, the future does not exist yet. Thus, focus all your attention on the here and now, where you are at the moment.
A restless mind suffers because it is very vulnerable. Because he allows into himself concerns about others, other people's egoism, the interests of the people around us.
When this negative energy gets inside us and becomes intertwined with our personal weaknesses, the result is terrible.
It is necessary to put up protective walls, and this can be done as follows.
Once a day, for 1.5-2 hours, you need to take a “bath” of absolute silence.
As our restless mind jumps from one black hole to another, we forget about ourselves. You forget what you are worth and how important you are.
This aspect is undoubtedly the most difficult to implement.
Relax and think about these things:
Be happy, calm and have peace of mind.published
We don't know how to cope with stress. For many, relaxation comes down to alcohol, coffee and a cigarette, or extreme hobbies. Meanwhile, there are simple methods to restore peace of mind in just a few minutes.
We remembered as many as 45 ways.
What psychological techniques calm you down best?
Most of us lack peace of mind. Often we suffer, worry, worry. The reason for everything is constant problems, various everyday inconveniences, irritation with people and situations that are out of control. Moments of spiritual harmony in our world are extremely rare. Let's figure out how to find peace of mind in the hustle and bustle of everyday life?
Peace of mind is a state when a person is in harmonious contact with the surrounding space and, first of all, with his own person. For many, this is too difficult to achieve; they have to suffer from doubts and anxieties every day. For such people, internal balance is an unaffordable luxury. Therefore, the number of those who are looking for ways to find peace in their souls and keep it longer is increasing.
The secret of achieving balance within oneself can be learned by everyone. It is enough to understand that everything is determined by your own choice, and not by external circumstances. You choose how to think, from what angle to look at the situation. So what needs to be done to transform peace of mind from an unusual rarity into a state that is typical for you?
Calm! Only peace! It must be preserved in any situation. Another question is that not everyone succeeds. But, thanks to knowing how to remain calm, it is easier to find the right solution, a way out of any situation, and reduce the number of mistakes.
An excited state is one of the most important barriers to rational decision-making. It won’t take long for you to lose confidence, strength, and develop various fears and complexes. It is a well-known fact that calm people attract others. Especially those who calmly, coolly and rationally solve various problematic situations, causing the admiration and respect of others.
In the cartoon “The Kid and Carlson” there is an episode where the Kid is locked in a room and he cries uncontrollably. Carlson arrives and tries to calm him down, saying “don’t cry.” Then he asks, “Are you crying or am I crying?” The baby replies, “It’s me who’s crying.” As usual, filled with optimism, Carlson finally says the famous phrase “Calm, only calm!”
How often do we say something like this to someone who is out of balance and can’t find a place for themselves. He literally “lost his peace.”
There are plenty of reasons for this in our lives. Let's look at some of the main troublemakers.
Fears.
Fears of various kinds are usually associated with certain events from our future. Some simply scare us, such as a serious exam, an important interview, or a meeting with a significant person. Others can only hypothetically happen: some conflicts or incidents. All these events are in no way connected with the current moment, but here and now we are already tormented and worried about them in advance.
Such thoughts take away our peace confidently and for a long time, acting on the “not yet” principle. If the event is expected, then we will get rid of anxiety after it is completed. But if it can only happen hypothetically, then we have to constantly live in fear and anxiety.
Guilt.
We cannot sleep peacefully if we feel guilty before someone. It's like an inner voice telling us that we did something wrong or didn't do something important that we should have done. The feeling experienced at the same time is painful and irresistible.
As if we deserve a fair punishment for what we have done and begin to serve our guilt for what we have done in advance. The most unpleasant thing here is that we do not see a way out of the situation, as if we are waiting for someone who can forgive us our sins.
Obligations.
There is something similar here to the previous point. The similarity is that we have to do something. There is such a thing as a “burden of obligations”. Often we lose peace by taking on too much that we subsequently cannot fulfill. It can be easy to make promises, but then we begin to worry about the fact that we shouldn’t have done it, that we can’t handle it. Sometimes this happens due to the fact that we cannot draw the line in time, saying “no” at the right moment.
Resentment.
We can lose peace because we feel offended. We were treated unfairly, we believe. Perhaps this is exactly what happened. In any case, we are driven by a negative feeling that unbalances us. No matter how we try to calm down, wounded pride tells us again and again that in this situation we do not deserve such an attitude towards ourselves. We may feel depressed or, conversely, angry, but we cannot cope with these feelings on our own.
Anger.
The previous paragraph partially touched on the topic of anger or aggression. This is another troublemaker, and a very significant one at that. Whatever the cause of anger, the result is the same - we are thrown off balance and want to take revenge on the offender. Revenge is associated with the desire for destruction and sometimes even harm to someone or something. Aggression seeks a way out and simply does not allow us to feel calm. We feel the desire to act, and right now.
What these reasons have in common is a violation of internal balance. There are external or internal factors that take us out of it.
The reasons described above can act either alone or in combination with others. Let's consider the main directions for restoring calm and internal balance.
Return to the “here and now”. Many negative feelings, such as fear, guilt or resentment, take us away from reality. We constantly experience past or expected future unpleasant events. At the same time, this prevents us from enjoying the current moment. It is necessary to return to reality. Begin to realize that in the “here and now” we have all the resources to cope with worries and find a solution to how to deal with a future situation or let go of fears associated with the past.
Allow yourself the right to make mistakes. Many people make mistakes, although it would be more correct to say that everyone does it. However, not everyone allows themselves to make mistakes.
To restore peace of mind, we need to stop blaming ourselves for something we did wrong.
There are mistakes that could have hurt someone else besides us. In this case, you need to immediately admit your guilt and do something to atone for it. However, you need to understand that these actions are finite and limited in time. You shouldn’t continue to blame after everything is over, you need to be able to “put an end to it.”
The ability to say “no”. It’s worth learning to say “no” right away if you realize that the obligations placed on you exceed your capabilities. In this case, you will protect yourself from a situation where you have to agonize over the fact that you should not have agreed to some dubious offer.
The ability to forgive. Resentment is part of us. Even if we were treated unfairly, we will feel disadvantaged until we let go of the offense. You should not expect that the offender will come to his senses and come to ask for forgiveness. We need to give him forgiveness in advance. We won't lose anything by doing this. On the contrary, we will find just that inner peace.
Give vent to negative feelings. No one is immune from negative emotions. Anyone can find themselves in a situation where they will be exposed to irritating or stressful factors. Controlling your anger and restraining yourself is, of course, important. However, it is equally important to give vent to all accumulated negative feelings afterwards. This will help you find peace of mind.
Peace of mind is also a skill, and it often arises as a result of habit. The habits of being in the here and now, allowing yourself the right to make mistakes, saying “no” when necessary and the ability to forgive and give vent to negative feelings.
https://www.b17.ru/article/sekret_dushevnogo_spokojstvija
Now there is a lot of theoretical or practical material on this topic, aimed at finding internal balance. Many perceive this as something obscene and meaningless. Few people believe that this leads to good results. Only the right approach and an optimistic attitude will help you achieve a positive effect. The key to understanding yourself lies on the surface - it is planned, gradual, regular.
To achieve peace, you should adopt the following rules:
Source: https://www.mindvalleyrussian.com/blog/dyshi/podsoznanie/kak-uspokoitsya.html
If there is any peace in this world, it lies only in a clear conscience and patience. This is a harbor for us, floating in the sea of this world. A clear conscience is not afraid, and therefore a person is calm. Saint Tikhon of Zadonsk (1724-1783)
One of the serious problems of our society is its nervousness and poor resistance to stress. Such symptoms are easily explained: modern life is not like a spa resort, but more like a wild jungle, where only the strongest can survive. Naturally, existing in such a state does not have the best effect on our health, appearance, family environment, and success at work.
If you don't want to burn out by age 40, then you just need to learn how to find peace of mind. Moreover, it is not so difficult, especially if you develop immunity to stress, depression and neuroses.
If you travel to work or school by public transport, try observing passengers in a minibus or subway car for several days in a row. Look at their facial expressions, gestures, how they behave in the morning crush, etc. You will see that many people are lost in their sad thoughts. This can be seen in the way they frown, bite their lower lip, and fidget with the handles of their bags and the ends of their scarves.
And if some unfortunate person steps on the foot or accidentally pushes such a person, then his reaction can be completely unpredictable: from tears to swearing. This indicates that a person cannot find peace of mind and therefore every little thing can throw him off balance.
But, fortunately, not everyone is like a maniac, capable of tearing apart a victim just because she dared to accidentally touch their sleeve. If you look closely, you will see that the faces of some passengers express complete serenity.
They dream of something beautiful, enjoy their favorite music on their iPod, and respond to the guy who stepped on their foot with a slight smile and the phrases: “It’s no big deal,” “Don’t worry,” “It happens,” etc.
This small category today no longer needs to learn how to find peace of mind; they have long become familiar with it. So why is it that some lucky people can maintain a serenity that even a lotus flower would envy, while others constantly resemble an angry bear that has been bitten by a swarm of bees?
“When you feel bad, listen to nature. The silence of the world is more soothing than millions of unnecessary words.”Confucius
Those who don’t like and don’t want to work on themselves explain everything in a primitive way: he was born so calm. Yes, indeed, it is much easier for people with strong nerves and a restrained character to live, but even the most violent choleric person can experience Zen after a little effort.
Without work, nothing can be achieved in this life. And no one will hand you peace of mind on a silver platter. However, there are a number of rules, following which it will be much easier to find peace of mind.
1. Resist negativity.
Our world is imperfect and cruel! Hunger, war, cold, poverty, epidemics, natural disasters, dictators, maniacs - there is no end to these misfortunes. Are you able to change all this? And from the fact that you drive yourself into suicidal depression, worrying that children in Africa are starving, will you really help these very children? Learn to filter negative information, especially where you cannot change anything.
To maintain peace of mind, one must also avoid judging others in every possible way. Venerable Seraphim of Sarov (1833)
2. Think positively.
Despite all the failures and difficulties, you must learn to see (the positive aspects) in the little things.
Conclusions “I am the most beautiful”, “Everything will be fine”, “I will solve this problem”, “I will be happy” and the like should become permanent residents in your head.
3. Move from aimless worries to action.
If you really take all the problems of humanity to heart, then you can find peace of mind only by eliminating them.
Likes and shares on Facebook, crying over a photo of a homeless kitten have never brought anyone any benefit.
Instead of whining and fluttering in front of the computer or TV, it’s better to go volunteer - fortunately, today choosing a suitable organization is not a problem.
If you cannot devote enough time to this matter, then financial assistance to charitable foundations is also a good solution.
4. Don't take more than you can carry.
Overwork is one of the main causes of stress.
By turning yourself into a pack donkey, hung with trunks with problems and tasks, you risk falling dead halfway.
5. Don't get involved in unnecessary disputes. Remember the joke about an old man who was asked how he could live to be a hundred years old in full health?
He replies: “I never argued with anyone.”
To the opponent’s cry: “But this is impossible!” he calmly replies: “You are absolutely right.”
Follow his lead.
Sometimes the truth is actually born in a dispute, but more often - harbingers of a heart attack.
6. Don't fuss and don't be late.
Surely many are familiar with the situations:
* you have an important meeting, but you couldn’t calculate the time to get ready correctly and now you’re rushing around the apartment in a panic and nervous that you ruined everything;
* you waited until the last day to submit your report, and now you are worried that even a sleepless night will not help you meet the deadline. Discipline, organization, schedules and lists will help you gain peace of mind.
7. Get rid of envy, suspicion and other destructive feelings and actions.
Negative thoughts and emotions create nothing. Moreover, the energy spent on anger, envious gossip, gloating, quarrels, etc., you could direct to something useful.
8. Make room for exercise in your life.
– an obligatory component of the life of every happy and successful person. Without active exercise, you'll just be a fat, sad loser.
9. Live an interesting and vibrant life.
People who are constantly busy with something, planning something, do not have too much time for bad news, torment and worries that destroy peace of mind.
10. Find a way to quickly calm down in stressful situations.
You can use existing methods (breathing exercises, counting to ten, washing with cold water, listening to music, etc.) or invent your own.
The main thing is that you can always pull yourself together.
Watch an excerpt from the film “Kung Fu Panda”, where Master Shifu teaches his unfortunate ward how to find inner peace :)
Let's look, smile and take note!
Well, do you really want to tell me that the proposed ways to find peace of mind are so complicated?
We bring ourselves to hysterics, insomnia, neuroses and other “pleasures”. While no one is stopping us from strengthening our stress resistance.
The most important thing is to try to be peaceful, and to be peaceful, do not touch any other people's affairs, avoid all sorts of absurd chatter, reading newspapers and listening to the news. Schema-abbot Ioann (Alekseev) (1873-1958).
In this age of haste, lack of rest and information overload, finding peace of mind is not so easy. We relive and chew on what has already happened, get nervous about current events, and worry about the future.
The problem is often not even the increased psychological stress, but the fact that we do not know how to properly get rid of this anxiety. For many, the relaxation process comes down to alcohol, coffee and a cigarette, or extreme hobbies. Meanwhile There are extremely simple methods to find peace of mind literally in a few minutes. We offer you 45 such methods.
1. Take a deep breath for one-two-three-four, hold your breath for the same period, then exhale just as smoothly.
2. Take a pen and write down your thoughts on paper.
3. Recognize that life is complicated.
4. Write down three of your most successful events in life.
5. Tell a friend or loved one what he or she means to you.
6. Sit on the porch and do nothing. Promise yourself to do this more often.
7. Give yourself permission to just be lazy for a while.
8. Stare at the clouds for a few minutes.
9. Fly over your life in your imagination.
10. Unfocus your gaze and simply notice with your peripheral vision everything that is happening around you for a few minutes.
11. Give a few coins to charity.
12. Imagine that you are inside a transparent protective bubble that protects you.
13. Place your hand on your heart and feel how it beats. This is cool.
14. Promise yourself that no matter what you will remain positive for the rest of the day.
15. Be grateful that you don't always get what you want.
16. Think about how you would live your life if you knew for sure that you would never be rich.
17. Let your body do what it wants at this moment (nothing illegal, of course).
18. Smell fresh flowers.
20. Identify the most tense part of your body. Tighten it as hard as you can for a few seconds and then relax.
21. Go outside and touch something 100% natural. Feel the texture.
22. Look around and mentally label each object you see. Realize how simple these things really are.
23. Smile the stupidest smile in the world and imagine what you look like.
24. Think about your big problem as if your friend came to you for advice.
25. Imagine that you are connected to the earth and your roots extend to the center of the planet.
26. Massage your head with all ten fingers.
27. Count from 10 to 1 and listen for the echo after each number.
28. Feel the soil beneath you with your bare feet and realize your connection to our earth.
29. Stop focusing on other people.
30. Dare to say no.
31. Write a list of all the problems that bother you. Then filter out the ones that don't really depend on you or aren't very important.
32. Drink water (dehydration causes stress).
33. Live a life within your means.
34. Be aware of the difference between your wants and your needs.
35. Sincerely apologize to... well, you yourself know who you are to blame for.
36. Think about the vastness of the Universe and understand how invisible your troubles are.
37. Avoid quick fixes for complex problems and seek solutions at a deeper level.
38. Take some extra time to communicate with your child.
39. Listen to white noise and relaxing music - it's really relaxing.
40. Write down the best advice you ever received and apply it.
41. Take your dog for a walk.
42. Close your eyes and let the sun warm your eyelids.
43. Give yourself the opportunity to admit your mistakes.
44. Look at other people and recognize that they are people just like you - with their own hopes, dreams, fears and struggles.
45. Agree that there will always be someone richer, smarter, and stronger….
https://lifehacker.ru
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Which of these tips are you already using successfully in your daily life to find inner peace? Or maybe you have your own secrets? Share them with us and our readers.
It seems that there is no question more ancient than the one we will try to ask in this article. How can a simple person find peace in worldly life?
Provided that modern people are creatures dependent on many factors that deprive them of balance.
Sometimes we don't have enough time to prepare a normal meal for ourselves, let alone come to self-awareness.
But do not despair, because the path to peace and universal wisdom is available to everyone and is hidden within ourselves.
For most people, the concept of peace of mind is just a utopia, an unattainable goal, a fairy tale that is told to children at night.
It seems to us that achieving happiness in this life is possible only by gaining inner harmony, but since this goal cannot be achieved, we find ourselves in a vicious circle.
Emotional depression caused by such reasoning will certainly lead to problems with physical health.
Depression is the cause of many diseases - this phenomenon in medicine is called a psychosomatic effect.
Indeed, nervousness is often the cause of the development of physical ailments such as ulcers, heart failure, vegetative-vascular dystonia, etc.
Advice: Don’t underestimate the importance of peace of mind in your life. If illnesses do not frighten you, think about long-term internal experiences that will not leave you until the very end.
In fact, everyone can find peace in this world.
Moreover, a state of mental balance is a normal state of a person, embedded in him at the genetic level.
L Humans are intelligent and balanced beings who have everything they need to arrange their life on this planet in their own image and likeness.
So why is achieving such a seemingly simple goal as internal balance considered a utopia in modern realities?
Perhaps, humanity owes all its mental problems to progress and its consequences.
The modern world cannot do without many technological solutions, but the price for them is not so small.
Advice: did you know that people experience constant stress due to environmental noise? This could be the noise of cars, lights, trains, etc. All these sounds contradict the human structure, because they do not occur in nature.
In addition to man-made factors, people are also influenced by the social norms of modern society.
Humanity has come up with many complex mechanisms of social regulation, but has not found a way to teach us to use them.
The question of problems of employment and self-determination in the modern world deserves a separate article.
We need to earn money to feed ourselves and provide housing, but the ways of earning money often do not suit our nature.
There are many examples of such internal conflicts - they are generated by the world that we ourselves have invented.
Indeed, even minimal difficulties can darken our lives.
But it is important to remember that everyone has everything they need to protect themselves from difficulties.
A person is not helpless in the face of all these harmful factors.
Yes, they throw us off balance, but are they capable of changing our essence?
It’s unlikely, because for the same reason a person will never be able to fully get used to all the innovations that progress has given him. This is a vicious circle and it cannot be broken.
It is important to understand that we cannot change the current course of things.
That is why it makes no sense to reproach yourself because of what is happening around you.
As the Dalai Lama once said: “If a problem can be solved, then there is no need to worry about it; if it cannot be solved, then there is no point in worrying about it.».
All we do is worry about things beyond our control.
With the same success with which a person worries about unworthy things, he ignores what is truly significant and valuable in his life.
We are so busy working that we forget about raising our own children. We miss the moment when they are most receptive to what we say.
And we begin to worry about them only when we see vices that arose due to our own inattention.
There are plenty of similar life examples that prove the absurdity of human character.
In order not to follow the path of most of society, it is worth thinking about truly important things.
And no other method, besides meditation, can help cope with this task as best as possible.
It is not for nothing that the sages consider meditation the best method for achieving inner harmony.
This technique is present in many cultures and religions of the Eastern world, but is not very popular if you look at the history of European civilization.
The development of modern technology deprives us of balance, but gives us the opportunity to touch centuries-old doctrines without leaving the confines of the room.
The ultimate goal of any meditation is to stop thoughts, as a result of which only silence remains inside the practitioner.
Your mind stops the incessant work.
Believe me, not everyone is able to achieve this goal, because the brain is designed in such a way that one or another reasoning is always heard in it.
But don’t despair, because in the case of meditation, the ancient rule comes into play - the end result is not as important as the path you take to get there.
Therefore, even beginners can try meditation as a method of finding mental balance and peace.
Most often, meditation is practiced in a certain position.
Tip: Meditation should take place in absolute silence. The duration of the session is individual, but it is not less than 15 minutes.
Meditation is possible without asanas.
When we talk about other points of concentration of consciousness during meditation, we also mean any problem that has arisen in life.
You can calmly think about a way out of a difficult situation, or analyze relationships with loved ones.
“Destroy images, thoughts, whims, fantasies and desires as they rise from the depths to the surface of consciousness. Turn the curious mind inward and establish it on the Supreme. Then the meditation will be deep and intense. Don't open your eyes. Do not rise from your seat. Dive into the very depths of your heart. Now enjoy the silence." - Swami Sivananda.
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