Mindfulness expert explains the secret to living a calmer, less stressful life

For a long time, I was constantly on edge.

• Stress
• Anxiety
• Endless worries
• And a mind that never seemed to switch off.

I was living a life dictated by tension and unease, leaving me feeling drained and unfulfilled.

But then, everything changed.

Hello, I’m Lachlan Brown, founder of Hack Spirit and an avid fan of psychology.

In my journey to find tranquility in the chaos, I stumbled upon the practice of mindfulness. It was a game-changer.

In this article, I’ll share with you the secret to a calmer, less stressful life that I discovered through mindfulness.

I hope my experience can help you find the serenity you’re seeking.

Let’s dive in.

1) Embrace the power of mindfulness

Mindfulness was my game changer, taking me from a state of constant stress to a place of peace and calm.

This straightforward practice is about being fully present in the moment, not tangled up in past regrets or future anxieties.

It taught me to engage with my surroundings, to take note of the sights, sounds, and sensations around me.

Mindfulness also encouraged me to view my thoughts from a distance, rather than getting lost in them.

Instead of being consumed by worries and fears, I learned to observe them without judgement.

This new approach brought an unexpected tranquility. It felt as though I had finally turned down the volume on the incessant chatter in my mind.

To start your journey towards a less stressful life, try this simple exercise: dedicate 5 minutes each day to focus solely on your breathing.

Pay attention to the inhalation and exhalation, the feeling of air filling your lungs and then leaving your body.

When you find your mind straying, gently guide it back to your breath.

This small step could be your first towards a calmer, more peaceful existence.

2) Practice acceptance

Another crucial step towards a calmer life was learning the power of acceptance.

I’ll admit, this wasn’t an easy lesson for me. I’ve always been a bit of a control freak, wanting to have a say in every aspect of my life, from minor decisions to major life events.

But when I dove deeper into mindfulness, I realized that this constant need for control was the source of much of my stress and anxiety.

I learned that acceptance doesn’t mean resignation or giving up, but rather acknowledging things as they are without trying to force or resist them.

It reminds me of a quote from psychologist Carl Rogers: “The curious paradox is that when I accept myself just as I am, then I can change.”

This resonated deeply with me. Acceptance wasn’t about staying stuck in my current situation; it was about acknowledging where I was so that I could move forward.

Now, when things don’t go as planned, instead of spiraling into stress and worry, I practice acceptance.

It has given me a newfound sense of calm and peace that has completely changed my life.

3) Cultivate gratitude

The third significant change in my journey towards a calmer life was cultivating a sense of gratitude.

I used to focus on the things that were going wrong in my life, the negatives, the things I didn’t have. The result? A constant state of dissatisfaction and stress.

Then I read about the benefits of gratitude and decided to give it a shot.

I started small, jotting down three things I was grateful for each day.

Some days it was as simple as a good cup of coffee, a conversation with a friend, or the feel of the sun on my face.

This habit shifted my focus from what was lacking in my life to the abundance that was already there.

It’s amazing how this small shift in perspective can have such a profound impact on your mental state.

Now, even on tough days, I strive to find something to be grateful for.

This practice keeps me grounded and helps me navigate stressful situations with a calmer mind.

4) Embrace physical activity

Incorporating physical activity into my daily routine was another pivotal step in my journey towards a calmer life.

I used to dismiss exercise as something I just didn’t have time for. But when I was researching ways to reduce stress, one recommendation kept popping up: physical activity.

Curious, I decided to give it a try. I started with simple activities like walking and gradually incorporated more intense workouts like running and weightlifting.

The impact was immediate. After each workout, I would feel a sense of calm and satisfaction that lasted for hours.

This isn’t just my personal experience, there’s science to back it up.

A study published in the journal ‘The Lancet Psychiatry’ found a correlation between regular physical activity and reduced incidents of mental health problems.

According to the study, “individuals who exercised had 1.5 fewer days of poor mental health in the past month than individuals who did not exercise.”

If you’re seeking a calmer life, consider making physical activity a part of your routine.

It doesn’t have to be intense or time-consuming; even a brief walk around your neighborhood can make a difference.

5) Limit exposure to negativity

The final step in my journey towards a calmer life was learning to limit my exposure to negativity.

In today’s digital age, we’re constantly bombarded with news, social media updates, and other forms of information.

While staying informed is important, I realized that constant exposure to negative news was increasing my stress levels.

I made a conscious effort to limit my intake of negative news and instead, fill my feed with positive, uplifting content.

I also evaluated my relationships and distanced myself from people who were consistently negative or draining. This wasn’t easy, but it was necessary for my mental peace.

Now, I’m careful about what I consume, both digitally and in real life.

I’ve learned that surrounding myself with positivity helps maintain my calm and reduces unnecessary stress.

It’s okay to step back from negativity and prioritize your mental well-being. It can make a significant difference in your journey towards a calmer life.

6) Practice self-compassion

One of the most transformative insights I discovered on my journey was the power of self-compassion. For years, I was my own harshest critic, always pushing myself to do more, be more. And when I fell short, I would berate myself mercilessly.

This self-criticism only amplified my stress levels. It was a toxic cycle I struggled to break free from.

Then I stumbled upon the teachings of psychologist Kristin Neff, known for her work on self-compassion.

She said, “With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.”

This idea was a revelation. I realized that I needed to treat myself with the same kindness and understanding that I would extend to a friend in similar circumstances.

I started practicing self-compassion, and it made a world of difference.

Instead of beating myself up over mistakes, I learned to recognize them as part of being human and used them as opportunities for growth.

Practicing self-compassion has given me a sense of calm and resilience in facing life’s challenges.

It’s not about being perfect; it’s about being kind to ourselves despite our imperfections.

7) Embrace silence

In our fast-paced world, the idea of seeking out and embracing silence might seem counterintuitive, even uncomfortable.

We’re so used to constant noise – from our devices, our surroundings, even our own thoughts.

But silence is precisely what I found to be a powerful tool for cultivating a calmer life.

At first, I was uncomfortable with the idea. Silence meant being alone with my thoughts, something I was not used to. But I decided to give it a try.

I started by dedicating just a few minutes each day to sit in silence, away from distractions.

At first, it was challenging. But as I persisted, I began to appreciate these quiet moments.

Silence allowed me to reflect, to tune in to my thoughts and feelings without judgment or distraction. It helped me gain a clearer perspective on things and reduced feelings of overwhelm.

If you’re looking for a practical way to start embracing silence, try this: dedicate 5 minutes each day to sit quietly in a space where you won’t be disturbed.

Use this time to simply be with your thoughts. You might be surprised at the sense of calm it can bring.

Conclusion

Finding calm in a chaotic world may seem like a daunting task, but it’s more attainable than you might think.

The steps I’ve shared are not quick fixes, but with consistent practice, they can significantly reduce stress and bring a sense of peace into your life.

It’s about progress, not perfection.

Start small. Choose one or two points from this list and incorporate them into your daily routine. Gradually, you’ll start noticing the positive changes.

Above all else, be patient with yourself. Change takes time.

And remember, the journey towards a calmer life is just as important as the destination itself.

Here’s to a calmer, less stressful life. You’ve got this!