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How to quieten your mind in times of anxiety or stress

27 January 2021
by Glynis Horning

Are racing thoughts stressing you out and keeping you from sleep, as concerns about your health, job and the future swirl in your head? Here’s how to help still them.

Breathe deeply

Whether lying in bed or sitting at your desk, get comfortable, and give just five minutes to focusing attention on your breath. Breathe in for a count of four, hold, then breathe out for a count of six or eight. By doing this, you’re activating the parasympathetic nervous system, slowing your heart rate and lowering your blood pressure. If your thoughts stray from your breathing, gently bring them back, says Marlene Wells, a Durban clinical psychologist. "Mindful breathing is calming and empowering."

Get moving

Even five minutes of aerobic activity – a brisk walk, jumping jacks, running up and down a flight of stairs, dancing to a favourite song – will rev up your heart rate and breathing, release tension and start to calm your mind. Exercise releases feel-good endorphins that help lift mood, improve focus, and even encourage better sleep later.

Listen to music

"Music has major effects on many aspects of health, from memory and mood to cardiovascular function and athletic performance," reports Harvard Health. It cites studies showing that even patients dealing with the stress of surgery under spinal anaesthesia had lower heart rates and blood pressure when listening to music. The type of music doesn’t seem to matter – choose whatever you enjoy and listen to it attentively, letting it distract you from the churning of your thoughts and calm you. 

Get a fish tank (or app)

There's good reason that fish tanks were once a standard addition to dentists’ waiting rooms. Water alone can be calming, but watching fish swim seems to go beyond that. A study in the journal Environment and Behaviour found spending time watching fish improved people’s mood, ‘significantly’ reducing their heart rates and blood pressure. Today you can download a fish tank app instead, to save the hassle of cleaning a real one - search for the likes of Calm Aquarium, Tanked Aquarium or Aquarium Live.

Help someone

Reaching out to assist others has been shown to reduce stress and feelings of loneliness. According to a study in Clinical Psychological Science, "Helping others boosted participants' daily well-being. A greater number of helping behaviors was associated with higher levels of daily positive emotion and better overall mental health". In the COVID-19 pandemic, there has never been greater scope for this, from dropping off meals or medicines for people isolating, to mentoring youngsters struggling with online studies. Taking positive action is one of the best antidotes to brooding on negative thoughts.

Get professional help

If none of these tactics help to still your mind, you may be one of the growing number of people suffering from serious stress and depression since the pandemic. Get professional help. Contact the SA Depression and Anxiety Group, 0800 21 22 23 or SMS 31393, or ask your health professional to refer you to a psychologist or psychiatrist offering online assistance. Cognitive behavioural therapy and/or medications can make a major difference.

IMAGE CREDIT: 123rf.com