Calm in the Midst of Chaos
The chaos and uncertainty surrounding the past months have left many of us feeling anxious, overwhelmed and completely out of control. The unknown and what ifs seem to be ever-changing and endless. Finding calm within oneself, particularly in times of utter confusion, is crucial to one’s mental health, clarity and overall well-being.
Chaos is defined as complete disorder and confusion. It’s common to be confronted with chaos in day-to-day life and much of it can be managed with coping skills we’ve developed over time. Day-to-day chaos has an end in sight and typically does not last too long. However, the recent chaos occurring in the world around us feels different. It feels hard. It feels unmanageable at times – and with no end in sight. This chaos is out of our control.
Calm is quiet that is totally free from disturbance. This quiet allows space for self-care, growth and reflection. Finding calm in the midst of chaos gives us a much desired - and needed - chance to recharge. We begin to gain control and see past the confusion.
Here are some quick tips to find calm during times of chaos and uncertainty:
Slow Down and Breathe
Take time throughout the day to just pause. Center yourself by sitting still in a quiet space and focusing on your breath. Your mind may wander and this is normal, simply close your eyes and refocus your attention to your breath. Centering yourself in the morning can help set the tone for your day and centering yourself in the evening is a good way to bring the events of the day to a close. Just a minute or two throughout the day can make significant improvements on how we feel.
Focus on What You CAN Control + Release What You Can’t
When life begins to feel chaotic, the need to have control is a normal response for many. We want to plan and organize the world around us. However, this can become incredibly frustrating and defeating when you want to control things that are simply out of your control. These are the things we need to let go of. It is OK to let go.
Recognize what it is you are trying to control – thoughts, actions, events, and more – and write them down. Think about each item and rate whether it is within your control or not. Create a manageable plan for the things you can structure, plan and organize. Release the things you cannot control.
Releasing control is not always easy, especially when it involves something or someone you care about. Check out these techniques:
Set affirmations. Incorporate affirmations like “I trust that everything will happen as it’s intended to,” or “there is no need to control” into your daily routines. You can say these when you feel the need to have control or post them in a place where you can see them often. This is a great reminder to trust, relax and let go. Having trouble thinking of an affirmation? Love Yourself by Laurasia Mattingly shares 100 affirmations that are empowering and inspiring.
Ground yourself. When we want to control things, we are setting expectations that may let us down. Focus on grounding yourself by going for a walk or changing scenery. This will refresh your mindset and serve as a restart.
Imagine. Envision yourself fighting for control. Feel the energy, time and headspace that is being used in this fight. Then envision yourself simply letting go and embracing freedom. This may be uncomfortable at first. Trust that everything will be OK.
Think Good Thoughts + Show Gratitude
In times of uncertainty, stress and/or sadness try to reach for a better feeling thought. Like attracts like. By shifting your thoughts from negative to positive, chaos to peace or anger to love you are creating space for love and well-being. This shift will focus your attention on maintaining a calm sense of being. Mindful messages can help you relax and and reframe overwhelming thoughts.
Showing gratitude is one of my favorite ways to maintain clarity and overall well-being! Gratitude is the feeling of being thankful and acknowledging the good in our lives. You can show gratitude by reflecting on your blessings, honoring memories of the past that have served you, thanking someone who has made an impact on you, or even taking time to appreciate nature – the sun on your skin or the wind blowing in your face. Gratitude is associated with feelings of extreme happiness, positive emotions and experiences, and improved health.
Listen to Your Body + Practice Mindfulness
Tune into your body and make a mental note of how you feel when life begins to get stressful. Our bodies are amazingly built to warn and protect us by sending out signals and feelers – listen to them.
Mindfulness is the ability to be fully present in the moment. Take time in the mornings and evenings to sit quiet and still for a few minutes. Try to focus on your breath while relaxing your face, neck and shoulder muscles. Block out all thoughts – things you need to do, worries from the day and other preoccupations. Take this time for you. Feeling stuck? Try some of these mindfulness simple practices.
Take Aways + Action Steps
Creating calm in your daily routine can be sprinkled in throughout your day when there are small opportunities to make big change! Think about your day. When could you have paused for a moment to just breath? How much time would it take to acknowledge that you are safe, loved and have much to be thankful for? Using a planner or jotting down to do’s can help us see areas in our day where we can take a few minutes just for us. Challenge yourself to find moments to achieve calm in the midst of chaos.
I hope you find these tips useful and remember to take care of yourself!
