5 tips from a psychologist to ease your mind

5 tips from a psychologist to ease your mind

Back to school is here, autumn is on the horizon bringing its share of surprises, unforeseen events and stress. The transition after summer and its idleness dynamic can be brutal, but don’t panic!

Like the famous proverb “When life gives you lemons, make lemonade”Anthéa Bailleux, clinical psychologist member of the Psychologue.net committee, presents a sample of techniques to keep your mind calm or find it again when you feel overwhelmed.

1 – Breathe

In stressful situations, breathing becomes shallow, less deep, more focused on the upper part of the body and the neglected belly breathing. However, the latter is essential, because it allows better oxygenation of the cells and the release of stress. The good news ? There are many breathing techniques: cardiac coherence, square breathingthe techniques acquired in yoga, etc.

Practical tip: whether on public transport, before a presentation, a meeting or an exam, many exercises can be practiced discreetly !

2 – Meditate

Meditation helps stay in the present moment and invites us to focus on what is happening here and now. It can go through the sensations in the body or through the thoughts that come to you, the goal being tolearn to watch them pass like passing clouds in the sky. There are different meditative approaches, guided or not. The best way to start is to be guided by a video.

Practical tip: when the pressure rises, focus on the sensations of your body and the movement of your belly as you breathe. It will help you to unplug your mind for the benefit of the body.

3 – Plan fun times

Just opening your diary and all these appointments brings on a surge of panic? Plan at least one moment of sweetness every day and write it down in your paper or electronic diary, or on your to-do list. The important thing is to see it and be aware of it. Thus, your day is not just about moments of stress: your well-being also finds its place there.

Practical tip: for each, the needs will vary. The main thing is to connect to your needs big or small. A lunch with a friend, a reading break, taking care of your plants, listening to the rain, etc.

4 – Take a step back

A situation anguishes you and ruminations, stress, worry arise. All these experiences of body and mind very often generate the tunnel effect : impossible to get out of your perspective, you have become hard to take a step back. Your brain races and all sorts of scenarios race through your mind.

Practical tip: sit in a quiet place, create a reassuring cocoon whether with candles, dim light, tea or whatever. Bring a pencil and a paper. Build a two-column table in relation to the situation you encounter. On the left, write the best that can happen and on the right the worst that can happen. You will be able to realize that even in every distressing situation, there can also be positive. You can build it alone or in pairs if you want an external point of view.

5 – Stop procrastinating (without putting pressure on yourself)

Who hasn’t put off the things they didn’t want to do? Administrative, dishes, a phone call… And on the spot, what a relief! Until the day where the avalanche of all these postponed tasks threatens, with the deadline acting as the trigger. L

e stress rears its ugly head, you judge yourself for not having acted before, “I suck, I’m incapable, I’m stupid”, and your self-esteem suffers. Spare yourself this and lay out things to do. Every day is enough, no need to inflict all these difficult tasks on the same day and put pressure on yourself.

Practical tip: congratulate yourself after each completed task that you did not want to do and see the benefits of doing everything day to day. This positive reinforcement will lead you to create a real life habit and you will do things automatically, without even thinking about procrastinating!

How to find inner peace? You are now with valuable advice in your pocket. Others to share? See you on our forum.