There are days like these when one feels the sea churning and waves of worry lap at the shores of our thoughts. Some may pass, settle, and hang on, making an unwelcome guest overstay its welcome. You may have built a life full of accomplishments, experiences, and wisdom, yet anxiety and worry creep into it uninvited.
There will be days you long for some sense of peace. Know you are not alone. The world is fast-moving, and the expectations are at a level where keeping up becomes very challenging. Here’s the good news, however: peace is achievable. Like selecting the finest silk or savouring the perfect cup of Darjeeling tea, peace is an art and a practice. And today, we’re going to discuss how you can cultivate a feeling of ease using relaxation techniques that work.
Understanding the Nature of Worry
Let’s take a deep breath and appreciate why worry seems so persistent before we begin with the solutions. Worry is fundamentally the mind’s way of preparing for uncertainty. It stems from a place of concern—concern for family, health, and the future. However, too much worry can be bitter, overwhelming, and far from soothing, much like an over-brewed cup of tea.
Imagine, you are sitting on your veranda; the monsoon rain comes. The sky gets dark and all rumbley, but then it stops raining. Anxiety is much the same—it comes, and with the right approach, it also goes.
Consider the story of Meera, a former entrepreneur who has retired and found herself waking up in the middle of the night, worried that her children and financial matters might not be going well. Her nights were defined by worry for so long that she started making conscious efforts and began practising deep breathing and jotted down some thoughts before heading to bed every night. The difference was stark within weeks—a lighter mind seemed to be carrying sleep like old friends. Small, targeted acts in this manner can totally change the way we respond to worry.
The Art of Breathing: A Simple, Profound Technique
Breathing is the quiet symphony of life. Many times it’s overlooked but certainly powerful. Deep, conscious breathing can be one of the easiest yet most potent antidotes for stress. Try this:
- The 4-7-8 Method:
Inhale through your nose for four counts, hold for seven, and exhale through your mouth for eight. Do it four times. This reduces heart rate, calms the nervous system, and sends signals to the brain that it’s okay to release the stress.
- Nadi Shodhana, or Alternate Nostril Breathing
It is a yogic practice that balances energy while soothing the mind. It involves closing one nostril at a time while inhaling and exhaling through the other.
These can be done anytime—while waiting for your morning chai to brew or before drifting off to sleep.
The Comfort of Rituals: Creating Your Personal Calmness Routine
Just as a well-set dinner table or the fragrance of sandalwood in the puja room brings comfort, rituals help anchor the mind in peace. Consider incorporating these into your daily routine:
Morning Stillness:
Before checking messages or emails, spend a few minutes with a warm beverage, and simply observe the quiet of the morning.
Journaling:
Putting thoughts on paper releases mental clutter. Write down what’s on your mind and counterbalance worries with three things you’re grateful for.
Evening Unwind:
A light instrumental playlist, a cup of herbal tea, and gentle stretching before bed signal the body that it’s time to relax.
Movement as Meditation: The Power of Gentle Exercise
Movement is not about strenuous workouts; it’s about connection—between breath, body, and mind. Taking a leisurely walk outdoors, doing some yoga, or even simple stretching exercises with your attention and sensitivity will make great things happen. Envision strolling in the garden while getting a whiff of jasmine, listening to leaves rustle—that step becomes renewed.
Do This:
- Tai Chi or Qigong: This ancient movement brings together slow and purposeful motions and deep breaths.
- Chair Yoga: Gentle seated stretches that help relax and flex.
- Laughter Yoga: Well, laughter itself is therapeutic! Just a few minutes of intentional laughter can release endorphins and lighten the mood.
Mindfulness and Meditation: Living in the Now
Meditation is not about stopping thoughts but rather observing them without attachment. If traditional meditation is too difficult, begin with mindfulness.
- Mindful Eating: Enjoy every bite of your meal, savouring the flavours, textures, and aromas.
- Gratitude Practice: Take a moment to reflect on one good thing each day—perhaps a heartfelt conversation, a blooming flower, or a child’s laughter.
- Guided Meditations: Most apps and websites have calming, step-by-step sessions designed for relaxation.
Healing Power of Connection
Lack of social interaction can increase anxiety, but meaningful conversations dissolve it. Call a friend, write a heartfelt letter, or make lunch plans with a close friend. Shared laughter, memories, and even shared silence can be the perfect antidote to a restless mind.
If concerns continue, talking to a trusted counsellor, mentor, or spiritual guide can provide valuable insight. Seeking help is a mark of wisdom, not weakness.
Satisfying the Senses: Little Delights, Huge Difference
The senses are an immediate route to serenity. Engage them deliberately:
- Touch: A cosy blanket, the feel of a silk pillow, or a gentle embrace.
- Sight: The sun setting below the horizon, calming surroundings through decor.
- Sound: Perhaps soothing music in a classical Indian style or instrumental tunes or the rhythmic chanting of a mantra.
- Taste: A nourishing home-cooked meal, a piece of dark chocolate, a sip of chamomile tea.
- Smell: Lavender, sandalwood essential oils, or your favorite perfume from past years.
Nature is another channel through which it can be a pleasure to relax the mind. Activities like gardening, where the touch of soil and the scent of fresh flowers around the senses, or bird-watching, where the simple act of observing the flight and chirping of birds can bring an immense sense of peace, can be incredibly soothing. Even a short stroll through a park, breathing fresh air and having the sun kiss your skin, can be enough to remind you to slow down and appreciate life in the here and now. The senses serve as a very direct route to calm. Work them intentionally:
- Touch: Feeling a warm blanket, the smoothness of silk on a pillow, or embracing a comforting hug. Sight: Watching the sunset below the horizon, or your surroundings with a soothing decor.
- Sound: Classical Indian music, soft instrumental tunes, or the rhythmic chant of a mantra.
- Taste: A nourishing homemade meal, a piece of dark chocolate, or a sip of chamomile tea.
- Smell: The smell of essential oils like lavender, sandalwood, or your favorite perfume from years gone by.
Letting Go: The Acceptance of Things We Can’t Control
Some things we can control; some things we cannot. Peace begins with discernment. Instead of wrestling with the uncontrollable worries, picture putting them into a floating paper boat and watching them drift off on a river. Acknowledged but not held onto.
Meet Arjun, a retired professor who worried for years over his grown children’s choices and careers. He understood that he could only give them the best guidance, and their paths are theirs to walk. One evening, during a family gathering, he chose the joy of the present instead of the anxieties of the future. By changing his focus toward meaningful conversations and shared laughter, he found freedom. Each evening, his habit of writing down his worries on small notes and burning them in the lamp became symbolic, a kind of therapeutic release.
A Simple Affirmation to Try:
“I release what I cannot change, and I trust the present moment with trust and grace.” Some things fall into our hands; others do not. The secret to peace is knowing the difference. End the wrestling match with uncontrollable worries by imagining placing them into a floating paper boat and then sending them down on a river—and acknowledge them but don’t hold onto them.
Life will inevitably cast its own share of uncertainties, but in you is the power to cultivate quiet. Just as a wise artist crafts a masterpiece through patience and intention, so too can you craft a life full of peace, amidst the noise.
Choose a few techniques from this guide and weave them into your daily life. Let tranquillity be a practice, not just a pursuit. And remember—like the soothing notes of a raga played on a sitar, true peace is not rushed; it unfolds, gently, in its own time.
So the next time anxiety knocks, the door can be welcomed with no resistance but with a knowing smile. You have all the tools to guide it gently out the door and replace it with calmness, grace, and a heart at ease.
FAQs
1. Why am I anxious even if everything seems just fine in my life?
It’s not necessary that anxiety relates to some specific outer condition—it may be deep-rooted thoughts, past memories, or some biological conditions as well. At times, the mind continues staying in “solution-seeking mode” even when no danger is in the environment. Deep breathing, mindfulness, etc., are very helpful in redirecting the mind from unnecessary thought patterns.
2. How can I stop thinking too much at night?
Overthinking at night is common because the mind finally has a quiet moment to process the day. To counter this, try journaling your thoughts before bed, engaging in a wind-down routine (like light stretching or listening to calming music), and practising deep breathing techniques like the 4-7-8 method.
3. Can breathing exercises really help with anxiety?
Yes! Breathing exercises work by activating the parasympathetic nervous system, which can relax the body. Alternate nostril breathing or slow, deep breaths will decrease stress hormones and bring one to a feeling of calm in just minutes.
4. I am busy! How can I relax?
Even small moments of mindfulness can be transformative. Experiment with small rituals during the day—such as taking deep breaths while waiting for coffee, stretching for a few minutes between tasks, or simply pausing to appreciate a meal. Consistency is what matters, not the length of time.
5. What if my worries keep coming back even after trying these techniques?
It is normal for worries to crop up again, but with practice, your response to them can change. Rather than trying to eliminate worry completely, focus on acknowledging it and then shifting your attention to something constructive. If anxiety becomes overwhelming, seeking support from a therapist or counsellor can be helpful.
6. Can social interactions help with anxiety?
Absolutely! Relationships with friends or family or even pets bring comfort and reduce stress. Those heart-to-heart moments of laughter or just silent company can strongly bring calm to an anxious mind.
