Find Your Calm

How are we finding our calm in unexpected chaos? Are we?

Did you know that Inner Explorer has a Safety Series? It is a great tool to utilize after a difficult time, such, the power problems we encountered. We can help ourselves and our students find calm after chaos. 

We can also find ways to find calm during the moments of chaos and anxiety.

According to Psychology Today and the Rinehart Institute out of Kalamazoo, MI, we have several ways to help prepare our minds to handle stress, anxiety, and chaos.

1. Focus on the here and now. 

Turn off the "what if" and start seeing and trying to understand "what is". Our brains try to predict what will happen but cannot accurately accomplish this task. We can train our brains to sit in and understand the here and now and focus on what is.

This is mindfulness.

Being in the moment, not focused on what may or may not happen next. Be in the moment without judgement. The Beatles told world in 1970 that in times of trouble, Let It Be. 

Let the moment be, mindfully.

2. Slow Down

Moving too fast with our bodies and brains can cause burn out or the feeling of failure. Slow down. Allow your brain to respond instead of react. 

When we move too fast we react to a situation. When we slow down we allow our brains to calm and find a response.

Slowing down allows the time for mindful mediation and reflection.

3. Focus on what you can control.

There is always something we can control in a situation. Even if the only thing in  our control is our response to the event or situation. 

Shift your focus. 

Stop focusing on the things out of your control. If you can't control it, why give it brain space?

4. Ask for help.

Humans are social beings. Our brains have mirror neurons that seek to reflect others. Psychiatrist and author Amir Levine, in his new book, Secure, shares that the human brain was designed for attachment and acceptance. These things are only possible when we invite others into our lives. Our brain wants others and needs others. Seek them out. Don't go it alone.

5. Notice Gimmers.

Incase you were not here at Fortis back in 2023 here is our Glimmer Blog.

A glimmer is said to be the opposite of a trigger. It is something that makes our brains happy and hopeful.

Find glimmers and experience gratitude.

Focus on the small moments that inspire and create hope. Save space for these moments and savor every part of them.

6. Deep Breathing.

This doesn't have to be a formal mindfulness, but rather, just deep breathing. Deep breathing calms the brain.

7. Grounding

This is another way to utilize mindfulness to anchor us in the here and now.

Groundings is a 5-4-3-2-1 experience. Notice 5 Things You See, 4 Things You can Touch, 3 Things You can Hear, 2 Things you can Smell, and 1 Thing you can Taste.

8. Exercise.

This is intentional movement. Movement brain breaks are helpful in class from time to time, but this is a focus on moving the body to work it out. This is yoga. This is running. This is weight lifting. A planned, intentional movement the brain as well as the body focuses on.

9. Limit Stimulation

This is the hardest one for our students and for us adults.

Limit sugar.

Limit caffeine.

Limit screens.

Brains need a true break. We live in an over stimulated world. We have to have intention regarding giving brains breaks.

10. Progressive muscle relaxation

Inner Explorer has several of these options. This is the process of going top to bottom or bottom to top relax our bodies part by part. Start with toes, legs, lower back, shoulders, neck, face, head.... Relax your body and release tension a little at a time. Take your time. Relax.

11. Create a relaxation ritual

Make this a self care that doesn't feel forced. 

Often we are told to engage in self care and it feels forced and uncomfortable. Our minds are still focused on everything else.

Make this a want to, not a have to. Build it into your daily, weekly, or monthly schedule.

Every morning relax, take deep breaths, do a mindfulness, and focus on gratitude. Savory the moment.

Every night relax, take deep breaths, do a mindfulness, and focus on the positive ways you contributed to the day. Savory the moment.

Make this a want to do. Not a have to do.

12. CBT, Cognitive Behavioral Therapy. 

The rewiring of our thought patterns. 

Identifying negative thoughts, challenging the thoughts, and replacing the thoughts. Find balance. 

Also if you want to watch a really good show that has CBT often discussed, check out Shrinking on Apple TV. It's a favorite of mine. 

You do not have to do all 12 of the items on this list. Start with picking one or two to focus your effort and energy toward. 

I've said it before and it's worth the reminder.... Invite Students to Your Calm. Do Not Join Their Chaos. ....also don't be the chaos they join.