Difference between revisions of "Get Mental Peace"

[[Category: Stress Anxiety and Crisis Management]]

#Connect with something larger than yourself. There are several theories that emphasize the need for balance to produce wellness in our lives. An aspect of that theory includes spiritual wellness. Spiritual wellness promotes tranquility and harmony within yourself and within your life and is essential for mental wellness.<ref name="rf1">https://wellness.ucr.edu/seven_dimensions.html</ref> This does not mean that you have to become religious if you aren’t; it means you must find something bigger than just yourself with which to connect.<ref name="rf2">Nicolai, Jim. Integrative Wellness Rules: A Simple Guide to Healthy Living. Carlsbad, CA: Hay House, Inc., 2013</ref>

#Find meaning in your everyday life. Spiritual wellness can also help you build on your understanding of your purpose in the world. This will help you find meaning in your everyday life.<ref name="rf3">http://www.studentaffairs.pitt.edu/hueightdimensions#spiritual</ref> If you feel fulfilled with your contribution to the world, your mind will be more at peace.

#*Actions that could help you build your understanding include connecting with others through volunteerism or finding other ways to help and serve others.<ref name="rf4">http://www.unh.edu/health-services/ohep/spiritual-wellness</ref>  

#Act in ways that support your beliefs. Another way to build spiritual wellness is by acting in ways that support your values and beliefs. To check this, take stock of your current activities and ask yourself if they are in line with what you value. Ask yourself if what the things you do bring joy and meaning to your life.<ref name="rf2" /> Some practices that can help you to reflect on your values and purpose include meditation and prayer. Start learning and practicing [[Meditate for Beginners|meditation]] through group classes, books, online resources, or guided meditation recordings.<ref name="rf4" />

#*To try simple meditation, sit or lay somewhere comfortable and visualize a wise, loving, and caring presence surrounding you. Anchor your mind to the feeling of being cared for and having complete trust in the presence.<ref name="rf5">http://wellness.unl.edu/wellness_documents/counseling_for_spiritual_wellness_theory_practice.pdf</ref>  

#Start a journal. A good way to start taking stock of your current situation and find mental peace is to start a journal. Journaling is an effective way to guide yourself through introspection and find out what might be keeping you from mental peace. When you write in your journal, include your thoughts and feelings about your everyday life. To help you find peace, think about what means most to you and what keeps you present and happy in the moment, such as wisdom or creativity.<ref name="rf6">http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/more-techniques/start-spiritual-journal</ref>

#*To help find what matters to you and go towards mental peace, give yourself journal topics such as gratitude, intention, or meaning.<ref name="rf6" />

#Practice mindfulness. Mindfulness can bring you mental peace by bringing your awareness to the present. Your mental peace can be disrupted by worrying about the future or being crippled by and stuck in the past. Mindfulness means being aware of your present thoughts, surroundings, and feelings without placing judgment on them.<ref name="rf7">https://www.psychologytoday.com/articles/200810/the-art-now-six-steps-living-in-the-moment</ref> Mindfulness can also decrease your stress level and blood pressure, which can help produce a sense of calm throughout your body.<ref name="rf7" /> Practicing mindfulness can also help you manage your emotions and adapt to stressful or difficult situations.

#*The practice of mindfulness allows you to create new neural connections and physically alter your brain’s structure, which can help you adapt your way of thinking to promote mental peace.<ref name="rf8">http://www.traumacenter.org/products/pdf_files/Benefits_of_Mindfulness.pdf</ref>

#*To try a mindfulness exercise, sit comfortably and focus on your breath. While you breathe, take stock of what your are perceiving through your five sense. Your mind may wander, but try to gently bring your awareness back to the present and what’s around you.<ref name="rf7" />  

#[[Leave the Past Behind|Heal from the past]]. It may be hard to gain mental peace if you still suffer because of events from your past. Past traumatic events that are causing you emotional turmoil will certainly make you feel as though you are never at peace. Past events can include emotional, physical, or sexual abuse, traumatic events, or dismissive or neglectful home environments. All of these types of events can leave you with guilt, shame, fear, or depression.<ref name="rf9">http://www.ncbi.nlm.nih.gov/pubmed/18602762</ref><ref name="rf10">http://www.ejpt.net/index.php/ejpt/article/view/25863</ref>

#*For these kinds of serious events, seek professional help from a therapist who can safely guide you through your experiences. These mental health professionals are trained to guide toward healing and help you foster forgiveness and compassion.<ref name="rf11">http://www.asca.org.au/Health-Professionals/Practice/Trauma-Based-Approach.aspx</ref>

#Practice gratitude. To help find mental peace, practice finding gratitude. This is where you look for and remember the things you are thankful for and the blessings you see in your life.<ref name="rf12">http://il.nami.org/M&G%20Final%2010.11.13.pdf</ref> When you take a moment outside of your immediate situation and allow yourself to take a look at all that you have to be grateful for, you can provide yourself with a sense of calm and mental peace and foster a feeling of connection to those around you.

#*It also helps bring about your spiritual wellness and helps you connect to something larger than yourself.<ref name="rf13">https://www.psychologytoday.com/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude</ref>  

#*Research has found a link between gratitude practices and feelings of higher self-esteem, increased expressions of empathy, and a lower tendency towards depression and aggression.<ref name="rf13" />  

#Avoid rumination. A common form of worrying that makes people get lost in the past or causes them to be irritated is called rumination. Ruminating is when your mind gets stuck in a loop of worries, replaying the same thoughts and concerns over and over again in your mind.<ref name="rf14">https://www.psychologytoday.com/blog/overcoming-self-sabotage/201002/rumination-problem-solving-gone-wrong</ref> This pattern can be very stressful and leave you feeling exhausted and take you further away from a peaceful state of mind.

#*Relaxation techniques take many forms. For some, exercise such as running or yoga is relaxing. Exercise also helps with overall physical health and increases the endorphins, or feel good hormones, which lift your mood and increase your energy.<ref name="rf15">http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389</ref>  

#*Some people also like to meditate, go on social outings with friends, read a good book, or take a bubble bath. Playing sports or spending time with friends has been linked to overall feelings of happiness and life satisfaction.<ref name="rf16">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4110381/</ref>

#Pay attention to the influence of others. One thing that you may not know affects your inner peace of mind is the influence of others. Think about the people in your life and try to recognize the influence they have over your mental state. Everyone goes through hard times and complains about things, but if there is someone in your life that does this as a normal pattern, he or she may be draining your energy or negatively influencing your mood.<ref name="rf17">https://www.psychologytoday.com/blog/what-mentally-strong-people-dont-do/201502/5-ways-stop-giving-negative-people-too-much-power</ref>

#*If you have people in your life who are like this, you may need to be careful about the amount of time you spend with them. If you can't avoid these people (they may be family members or coworkers), make a conscious effort to be positive. Say to yourself, "I'm going to stay positive and make this a great day despite the people around me."<ref name="rf17" />

#*Try to spend more time with people who lift you up and add to your sense of mental peace. If not, you are at risk of falling into this pattern yourself, which can also make it difficult to gain or maintain mental peace.<ref name="rf17" />