Chill TF Out: 3 Hacks For Calming The Mind
The world is so chaotic and with all the digital noise, everyone is constantly on edge. It’s time to calm tf down…
Is it just me or does it feel like you’re always juggling a million things at once? Before learning to calm my mind my nervous system was literally on overdrive struggling to keep up. I want to share some practices that have helped me sneak some peace back into my life. These tips are here to make your day a little smoother.
Your nervous system is the control center of your body, it’s THE ceo. You also have your central nervous system, including your brain and spinal cord. Then there's the peripheral nervous system—the messengers sending signals all over the place. The autonomic nervous system (ANS) is like the secret sauce within your peripheral system. It's got two main systems—the sympathetic, responsible for the 'fight or flight' vibe when things get intense, and the parasympathetic, keeping things chill with the 'rest and digest' mode. Understanding this duo is key to mastering your calm.
What never fails to calm me down is breathing…so simple but so powerful. It’s a direct line to your nervous system. Deep breathing is your secret to activating your rest and digest mode. It’s free and it's portable—use it anytime anywhere.
Try it yourself
Find yourself a comfy spot – could be sitting, could be lying down
Inhale nice and slow through your nose, letting your ribs puff out as you fill your lungs
Exhale slowly through your mouth or nose, making sure your exhale is longer than your inhale.
Keep repeating this rhythm, keeping your focus solely on your breath. If your mind starts wandering (as minds tend to do), just gently guide it back to your breath
Another thing I like to stack on when I’m deep breathing and finding my chill is progressive muscle relaxation (PMR). You’re getting in tuned physically to what your body's telling you.
PMR Like a Pro
Find a cozy spot and relax
Close your eyes and take a few deep breaths
Start at your toes—tense them up by curling them down.
Hold the tension for a sec, then let it all go and feel the relaxation flood in
Moving up through your legs, abs, arms, and face. Tense and release each muscle group
Try somatic practices—yoga, grounding, or body scanning. They're all about getting your mind and body in sync. A slow yoga flow, grounding in nature, or a quick body scan. These allow you to tune into your body and feel the sensation, focus on the movements and be present.
Find what works for you and stick with it. Notice the shift in how you handle stress!
