6 Mindfulness Habits to Calm the Mind and Overcome Troubles

We all have challenging times that take a mental toll. These mindfulness habits to calm the mind and overcome troubles can help you when you feel stuck.

Keep reading to find out how mindfulness is and how you can use certain habits to feel better, both physically and mentally.

What is Mindfulness

Mindfulness is a mental activity during which you focus on the present moment. It is a cognitive skill that is usually developed through meditation as it requires aiming your attention on something specifically. Mindfulness is an exercise during which you become aware of physical sensations and emotional feelings in your mind and body. When you habitually focus on what you feel at that moment, you can gain many benefits.

Benefits

There are many incredible benefits of mindfulness. Mindfulness has been found to reduce pain, anxiety, depression, and lower stress levels drastically. Mindfulness meditations also tend to increase self-awareness and self-esteem. Besides that, mindfulness helps to reduce cortisol levels in the body, the stress hormone. Cortisol is linked to inflammation which is the cause of many detrimental diseases. Mindfulness can also help lower blood pressure and improve the quality of sleep drastically. When used correctly, it allows you to sort through thoughts without negativity and become more solution-oriented.

Plus, at the end of the day, mindfulness is more or less free, making it an accessible option for anyone looking for a way to gain benefits with little investment. Check out the 6 mindfulness habits to calm the mind and overcome troubles below!

6 Mindfulness Habits to Calm the Mind and Overcome Troubles

Without stalling any further, here are six mindful habits to calm the mind and body and overcome troubles today. These habits are relatively simple, but it’s usually the most simple and easy things that we forget to do that can have huge benefits to our wellbeing. These habits can be easily incorporated into your current daily routine. Plus, check out the quick tips at the end to make mindfulness work for you!

1. Breathe

I will say this until my last breath, breathing correctly can change your life. This is because deep slow mindful breaths have a physical effect on the body which in turn has a mental effect on the mind. Deep breaths activate the parasympathetic nervous system and deactivate the sympathetic nervous system. The sympathetic nervous system is responsible for fight or flight. We can’t exactly run from or fight our worries about the future or past regrets, which makes this stress response unhelpful in today’s society. 

Mindful breathing activates the parasympathetic nervous system which turns off fight or flight and allows the body to calm down, can help improve digestion, reduce heart rate, and flood the mind with happiness chemicals. Take some deep slow and mindful breaths and watch how troubles seem to feel less daunting.

2. Observe

Sometimes, life can become overwhelming, especially when we are dealing with challenges or troubles. At times like this, it’s common for the mind to start racing, thinking very fast and hectically. It’s important to slow down during these times. Try to pause, take a couple of deep breaths, and simply sit with yourself. Observe where your mind is going and what thoughts you are having. Let them occur but notice whether the thoughts you have are helpful or unhelpful. 

For example, if you get the news that you have to give a big presentation in an hour, some of your thoughts maybe I’m not ready, I can’t do this, etc. Instead of frantically thinking, take a moment to observe your thoughts, and allow yourself to let it go if it’s something unhelpful like that. Replace that thought with something more helpful such as I will do the best I can with the resources I have, that is enough.

3. Body Scan

A body scan is a type of meditation, but it can become a simple mindfulness habit when used this way. Whenever you are facing a challenge, take a moment to pause and scan the body. This will allow you to notice areas of tension or strain. Going through your body parts one by one from your feet all the way to your head can give you a moment to be in the present without thinking about worries about the future or the past.

Give yourself a couple of moments of peace to sit in your body and simply exist. Work to actively relax any point that feels tense or strained. This will physically make you feel better which can help you mentally process and think of solutions instead of more problems.

4. Meditate

Meditating is a habit that changes the brain. People who meditate daily tend to have more emotional control due to changes in the amygdala, the part of the brain responsible for feeling. When you make meditation a habit, you gain benefits that can help you deal with everyday challenges and difficulties.

Try to start a simple 5-minute meditation habit today. This will give you the tools to be more mindful in your regular everyday life.

5. Change Your Scenery

Sometimes we can feel physically stuck in place, even though it is a mental challenge we are going through. When this occurs, it can be very helpful for you to pause and notice your discomfort. Physically get up and change where you are. This can be something as simple as going to a different room.

A change of scenery can be just what your mind needs to feel unstuck and rooted in place. This is a chance to give your thoughts a small break and mindfully move from one location to another.

6. Move

Physical activity is amazing for mental health. This is because it floods the brain with happiness chemicals that elevate mood drastically. Exercising can even help us sleep better, which is essential for our wellness.

Taking a short mindful walk is just what we need some time to feel better. Make sure that you are staying present in the moment while you walk!

Mindfulness Quick Tips

Here are some quick tips to make mindfulness work in your everyday schedule. Mindfulness does not have to take an hour, it can be seamlessly incorporated into many activities throughout your day.

• Start in the morning – one of the best ways to wake up is mindfully. Before reaching for your phone, take a few moments to simply exist. Thank yourself for getting a good night’s rest, appreciate that you woke up, and mindfully breathe in positivity.
• Small doses – try to sprinkle in mindfulness throughout your entire day. You can mindfully drink tea or mindfully take an evening stroll. 
• During meals – mindfulness is very important during meals. Try to avoid watching or reading anything while you are eating. Instead, fully enjoy your meal, savoring the tastes, smells, and sights of it. This can help you improve digestion and feel more nourished.

 The Takeaway

These mindful habits to calm the mind and overcome troubles are a great addition to your day. Sometimes we forget to do the simplest things for our own health. This article is a small reminder that you have a mental tool you can use to face difficulties and overcome them.

Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.