practicing calm

Stress is a part of every day living and is a normal reaction of our body to circumstances which feel threatening or create the sense of losing control. This page has been created as a service to provide several simple tools which can be practiced on a daily basis to manage the level of stress in your life, or stated in a more positive goal-oriented way, to practice calm. There are a number of actions which can be taken in order to increase your ability to keep stress at a healthier level. These include:

Brief Action Steps

• maintain good health habits involving sleep, food intake, and exercise
• stay connected to those people and organizations that provide support in your life.
• see if there is another perspective to consider when confronted with what appears to be troubling set of conditions
• recognize what circumstances can and cannot be controlled and changed when faced with tough situations, and expend personal energy according to this assessment in those areas which allow you to be effective
• build in time for taking a brief solitary break each day
• speak to individuals who you know are able to hear what is important for you to say.
• consider the possibility of the presence of a higher power in your life that can influence the flow of events, particularly if the circumstances feel as if they can not be controlled or changed
• re-evaluate negative ways of thinking which may not be accurate or constructive
• use mindfulness techniques, meditation, and deep breathing on a regular basis (see below)

Rhythmic Diaphragmatic Breathing

Research has shown that the regular use of diaphragmatic breathing, sometimes referred to as deep breathing or "belly" breathing, can have therapeutic value by reducing stress levels if it is done in a systematic way. Following is such a systematic approach:

• find a comfortable place or position in which to sit with your feet placed flat on the ground and your arms at your side
• identify your diaphragm muscle (which can easily be done by laying down beforehand and placing your hand over the area just below your rib cage which moves upward while breathing)
• using your diaphragm muscle, slowly inhale air through your nose for a pre-determined count (for example four or five) filling up with as much air as possible
• pause for a count of one
• using your diaphragm slowly exhale through your mouth as much air as possible following the same pre-determined count used when inhaling
• pause for a count of one
• repeat the same cycle of breathing in and out for between five and fifteen minutes for each session

Meditation and Mindfulness

Specialists in the field of behavioral medicine have established that the regular use of meditation and mindfulness strategies can be extremely valuable in reducing stress and maintaining good general health. These two tools are closely related and often make use of rhythmic diaphragmatic breathing, similar to what was just described, to help achieve a level of calm. Each of the techniques requires effort to attain a high level of focus and awareness of what's going on inside yourself, and/or in your immediate environment at the present moment. (More helpful information about these valuable techniques can be found in the writings of Jon Kabat-Zinn.)  For some, peaceful scenes from nature can enhance the mindfulness and meditation experience. With this in mind, if needed you can click on one of the slide shows identified below.

• for scenes of a peaceful beach, click here.

• for scenes of a peaceful sunset, click here.

For some having peaceful sounds from nature can enhance the mindfulness and meditation experience. With this in mind, if needed you can click below.

• for access to a selection of peaceful sounds, click here.

For more helpful strategies on practicing calm you can explore Dr. German's book, Lessen the Stressin' - Strategies for Becoming Smarter in Managing Stress.  More information about this book is found on the publications page of this website.