Khaberni - In our fast-paced and constantly changing world, the human mind is exposed daily to an enormous amount of psychological pressures. Whether these pressures arise from work, study, family responsibilities, or even social media pressure, they accumulate and negatively affect our mental and physical health if not consciously managed.
And on World Mental Health Day, celebrated each year on October 10th, we asked the question, "How can one empty their mind from the multitude of pressures, and achieve a state of mental balance and inner peace?" to psychologist Vanessa Haddad, and the answer was in the following topic.
Understanding the Nature of Stress
The first step in dealing with stress is to recognize that stress is not necessarily always negative. There are stresses that motivate us to work and productivity, but when it exceeds reasonable limits and turns into chronic stress, the problem begins. The mind, like a container, if filled beyond its capacity, will no longer be able to comprehend, which reflects on mental and physical health.
The Power of Deep Breathing and Meditation
One of the simplest ways to clear the mind is to practice deep breathing. It is advisable to set aside a few minutes daily to sit in a quiet place, take a deep breath through the nose, hold it for a few seconds, and then slowly release it from the mouth. This practice helps calm the nervous system and reduce stress intensity.
Meditation or practicing "Mindfulness" is an effective tool for clearing the mind. By focusing on the present moment without judging thoughts, it provides an opportunity to detach from a whirlwind of excessive thinking and find a space of internal clarity.
Writing as a Means to Vent Emotions
Writing is one of the most powerful psychological tools for releasing stress. It is advisable to keep a small journal for recording daily feelings and thoughts, even if they are random. When ideas are written on paper, it feels as if one has unloaded a heavy burden from their mind.
And studies have shown that expressive writing reduces levels of anxiety and depression, and increases the ability to control emotions.
Movement and Exercise
The body and the mind are closely linked. Exercising not only improves physical fitness but also contributes to the release of happiness hormones such as endorphins. You can choose your favorite activity: walking, running, dancing, or even yoga. Half an hour daily is enough to make a significant difference in mood.
Time Management and Prioritizing
One of the biggest sources of stress is feeling unable to control one's time. Here comes the role of organization. It is recommended to write a daily list specifying tasks, distinguishing between what is urgent and what is important. By managing time wisely, the feeling of confusion decreases, and the sense of control over life increases.
The Power of Gratitude and Positive Thinking
The human mind naturally tends to focus on negatives, which increases the feeling of pressure. Therefore, it is advisable to train oneself to write down three things one is grateful for having in their life every day. This simple exercise gradually reprograms the mind towards viewing the positive side of life, and provides a feeling of comfort and satisfaction.
Supportive Relationships
Deep human connection is one of the most important factors for mental health. It is not advisable to suppress emotions, but rather to share them with a trusted person: a friend, a family member, or even a psychologist. Talking about what bothers us helps to see things from a new perspective and lightens the load of thoughts.
Reducing Attachment to Phones and Social Media
Continual immersion in the digital world increases distraction and psychological pressure. It is advisable to set specific times for phone use, and to completely put it away before bedtime. This time can be replaced with reading, meditation, or sitting quietly with oneself.
Care for Sleep and Nutrition
Deep and regular sleep recharges mental and physical energy. It is recommended to sleep between 7 and 8 hours daily in a quiet environment.
Also, a balanced diet rich in fruits, vegetables, and nuts supports efficient brain functioning and reduces mood swings.
Accepting What Can’t Be Changed
A large part of stress comes from trying to control everything. When we learn the art of acceptance and realize that some things are beyond our control, we feel more at ease. This does not mean surrendering, but rather focusing on what can be changed and reducing attachment to what cannot.
Clearing the Mind of Stress
Clearing the mind of stress is not a one-time task, but a lifestyle that requires daily practice and self-awareness.
Through deep breathing, meditation, writing, exercise, time management, gratitude, supportive relationships, and reducing digital engagement, a routine that protects against chronic stress can be built and leads to balanced mental health.
Caring for the mind is as important as caring for the body and is the foundation that reflects on all aspects of life. When mental clarity becomes a daily habit, dealing with life's challenges becomes easier, and inner happiness is achieved, away from the fluctuations of external circumstances.
