How to calm down and get out of your mind?

Better understanding emotions & feelings to calm your mind.

Emotions and feelings are words often used together to describe a state of being. However, even though these common nouns are frequently considered synonyms, their meaning differs.

Knowing their respective meanings, what they imply, and their influences on our behaviors and reactions can be helpful for our psychological balance. Indeed, when our brain is “overheated,” and we understand the function and the interaction of our emotions and feelings, we can better act to calm our minds.

Calm your mind, quiet your head, appease your spirit. In this article, I propose you understand better how all this works and give you some advice to achieve it.

What is an emotion, and what is its role?

An emotion is a brief psychological state triggered by an external stimulus captured by our five senses, which our emotional brain interprets (the limbic system) according to our filters and codings (our beliefs), such as fear, sadness, anger, joy, etc.

Its role is to allow our autonomic nervous system to move forward so that we can make decisions and act. In other words, emotion is information that helps take action.

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Let’s take the example of the emotional state of fear which would occur during a fire. Instinctively, as soon as it emerges, we would take the necessary safety measures to move away from the fire or those that would allow us to put it out. 

Another illustration is the emotion of anger, which would allow us to mobilize the energy we would need to protect ourselves from behavior that we would have coded as harmful, even dangerous.

For a state of joy, of which our profound nature is in constant search, we would exchange smiles, laughter, or even words to amplify it to create a bond with others.

Emotion is, therefore, a transmitter of information and a motor for action, which, once its mission is accomplished, disappears to make room for feelings.

What is a feeling, and what is its role?

The cortex, not the limbic system, manages feelings resulting from representing and interpreting a situation, words, and events. But also from everything perceived and filtered by our senses, which initially generates an emotion. 

Let’s take the example of the deep sadness that a person would feel when their spouse announces that they are leaving.

This emotion will last as long as it takes for a reaction to occur or for an action or decision to be taken (slamming the door, running to a friend’s house, taking a melatonin pill or a Xanax, etc.). After that, it will give way to many feelings generated by a thought:

• Thought: He left me for another. Feeling: depressed, resentment.
  
• Thought: He doesn’t love me anymore. Feeling: Vulnerability, loneliness.
  
• Thought: He doesn’t realize the harm he is doing to me. Feeling: Bitterness, incomprehension.
  
• Thought: What would I become without him? Feeling: Despair, anxiety.
  
• Etc. 
  

A feeling is, therefore, the expression, the manifestation of a thought associated with a past emotion, itself linked to a revolute event. 

In other words, it is the product of our mind that does not miss a single opportunity to feed new feelings to the triggers of our emotional states (negative and positive) to amplify them and make them even more real.

How to calm your mind to find peace?

When we find ourselves in a negative emotional spiral, we can act on our feelings if we can’t change the situation that caused the torment and control our emotions the moment they appear. How can we do this? 

By holding our thoughts that wander in time in search of evidence, justifications, and questioning which maintain them.

Embracing Stillness: Gentle Ways to Quiet Your Mind

Discovering peace doesn’t always follow a conventional path. Let’s explore some heartfelt, effective strategies to help you find stillness within the chaos of everyday thinking.

1. Tune Into Your Senses: Sometimes, the simple act of returning to your body’s sensations can be incredibly grounding. Whether it’s through yoga, a walk in nature, or any form of exercise that resonates with you, these activities can bring you back to the present moment. They allow you to experience life as it happens, helping to quiet the noise upstairs.

2. Mind Your Words: The words we choose can shape our internal narrative. Try steering clear of words that provoke unnecessary questioning—like who, why, when, and how. These often lead to mental spirals. Instead, nurture a mindset that lets insights unfold on their own time, easing the mental strain of needing immediate answers.

3. Live in the Moment: Our bodies always exist in the now—something our minds often forget. By aligning your thoughts with your body’s current experiences, you invite peace into your life. Focus on the now, where past regrets and future anxieties dissolve, leaving room for peace and contentment.

4. Observe from Afar: Shift how you interact with your thoughts by recognizing yourself as the observer. This change in perspective helps you detach from disturbances caused by mental chatter and view your thoughts as separate from your essence, allowing for a calmer, more collected presence.

Enhancing Your Journey to Inner Peace:

• Purposeful Meditation: Delve into meditation practices that focus on observing thoughts passively. Techniques like mindfulness or focused breathing can help you become a serene observer of your mental landscape.
• Calming Breathwork: Engage in breathing exercises that promote relaxation and mental clarity. Practices such as alternate nostril breathing or slow, deep breaths can be powerful tools for instant tranquility.
• Create a Sanctuary: Dedicate a space in your home for quiet and relaxation. Introducing elements like gentle lighting, soothing aromas, or a cozy corner for contemplation can signal your mind to unwind and relax.
• Commit to Physical Activity: Regular physical activity can be a wonderful way to clear your mind. Whether it’s dancing, hiking, or a structured exercise regime, moving your body can shift your focus from mental to physical, promoting both health and mental clarity.

These gentle approaches are not just strategies, but invitations to transform your daily life. By incorporating these practices, you open doors to a more peaceful mind and a joyously lived life. Let’s embark on this journey together, nurturing our minds and enriching our spirits.

Conclusion

Our sense of peace is deeply influenced by our thoughts and beliefs, some of which can trigger negative emotions and feelings we’d rather avoid. Essentially, our mental calm is governed by our brain, which operates based on well-established patterns. Fortunately, we have the ability to change these patterns.

Understanding the role of your emotions and the mental origin of your feelings allows you to apprehend from a different angle your relationships with others and with yourselves.

This reading will certainly have stimulated your cortex and, I hope, given you the pleasant feeling of now being able to control your thoughts to calm your mind and improve your communication with others.

I wish your mind the calm you need to live serenely and in peace.