Remaining Calm Amidst the chaos:

CULTIVATING INNER HARMONY IN TURBULENT TIMES

Going Within

Sometimes it can feel like chaos is never far away. Whether it's a natural disaster, political upheaval and geopolitical moves or simply the endless barrage of unsettling news on social media, from financial stresses and inflation to scenes of people suffering in various ways, the external world can feel like it's spiralling out of control. This constant stream of distractions can lead to heightened anxiety, fear and even panic. But amidst all this external chaos there is a profound ability to remain centred, calm and balanced. It’s about shifting our focus inward, cultivating a sense of peace and not allowing the storms of the world to completely uproot us.

In this blog post, we'll explore practical tips on how to stay calm amidst the chaos, how to reconnect with ourselves when everything around us seems out of control, and the health benefits of maintaining an inner equilibrium.

The Disruption of External Chaos

The external world is a constant source of distraction and stress. From literal wild weather events such as cyclones, earthquakes and flooding, to the swirling tension of political instability, negative news cycles and divisive social media opinions and keyboard warriors, there’s always something vying for our attention. While it’s important to stay informed and aware of the world around us, the constant exposure to negative stimuli can create a psychological storm, not to mention program us into a state of constantly emitting fear (This is NOT healthy! Yet we’ve become numb to the effects of negative information overload).

This bombardment of information, coupled with the uncertainty of these events, can trigger anxiety, worry and frustration. The feeling of being ungrounded, disconnected from ourselves and overwhelmed by external events is a common experience in today’s society.

Why We Need to Focus Inward

The key to maintaining calm amidst chaos is learning how to control where we place our attention. External circumstances are often beyond our control. However, how we react to these circumstances is very much within our power. How we choose to anchor our energy as individuals (which ultimately joins the collective energy) does matter. When we allow external events to dictate or alter our emotional and mental state, we become at the mercy of these forces, swayed by every news story, opinion, irritating behaviour, alarming report or weather event.

Instead, the act of focusing inward and cultivating a calm, centred mindset allows us to rise above the noise. By strengthening our internal focus, we become less susceptible to the turbulence around us and we begin to gain a sense of agency over our emotional wellbeing.

Research in the field of psychology and neuroscience has shown that individuals who practice intentional grounding, mindfulness, meditation and other forms of inward focus tend to experience lower levels of anxiety, depression and stress. These practices foster a sense of grounding and emotional regulation that can help us weather external storms more effectively.

"Peace comes from within. Do not seek it without." - Buddha

Mindfulness: A Powerful Tool for Inner Calm

One of the most effective ways to remain calm during times of chaos is through mindfulness. Mindfulness is the practice of paying attention to the present moment, without judgment and with full awareness. By staying present, we free ourselves from the grip of anxiety and worry about the future or the past, which are often amplified by external circumstances.

Research conducted by psychologists like Dr. Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction (MBSR) program, has demonstrated the profound impact mindfulness can have on mental and physical health. Studies show that mindfulness meditation can:

• Reduce anxiety and stress: Mindfulness helps us observe our thoughts and feelings without getting caught up in them, allowing us to create space between stimulus and response.

• Improve emotional regulation: Mindfulness enhances our ability to respond to difficult emotions, such as fear or anger, with greater calm and perspective.

• Enhance physical health: Mindfulness has been linked to lower blood pressure, improved immune function and reduced inflammation.

In times of external chaos, mindfulness allows us to stay grounded and less reactive, providing the mental clarity and emotional resilience needed to handle challenging situations.

The Power of Breathing

Our breath is one of the most powerful tools we have for calming the nervous system. Deep breathing activates the parasympathetic nervous system, which helps to counteract the body's fight-or-flight response that is triggered in moments of stress or anxiety. By intentionally slowing down and deepening our breath, we can help bring our bodies back into a state of balance.

One simple technique is called box breathing:

1. Inhale for four counts.

2. Hold your breath for four counts.

3. Exhale for four counts.

4. Hold again for four counts.

This rhythmic pattern not only calms the body but also anchors the mind, bringing our attention away from external chaos and distraction and back into our bodies. Regular breathing exercises can also reduce overall anxiety and stress levels, contributing to greater mental clarity and emotional balance.

Cultivating Resilience: Building Mental and Emotional Strength

Remaining calm in the face of chaos also requires building resilience - the ability to bounce back from adversity. Resilience is not about avoiding discomfort or difficulty, but rather developing the mental strength to face these challenges with courage and perspective.

Research in the field of positive psychology has shown that certain habits and practices can significantly boost resilience. These include:

1. Reframing negative thoughts: Cognitive reframing involves looking at a stressful situation from a different perspective, which can shift our emotional response. For example, rather than viewing a challenging situation as a catastrophe, we can view it as an opportunity to grow and learn and this can become a gift.

2. Gratitude: Regularly practicing gratitude has been shown to improve emotional wellbeing and reduce anxiety. In the midst of chaos, taking time each day to reflect on what we're grateful for can help us notice the warmth in our heart, focus on the positive and maintain an optimistic outlook.

3. Connection with others: While we focus on our inner world, it's equally important to stay connected to supportive relationships. It can strengthen our internal sense of support. A strong social network provides emotional support, boosts our gratitude and fosters a sense of community, which can help us feel less isolated in difficult or turbulent times.

4. Self-compassion: Treating ourselves with kindness and understanding when we're struggling can enhance our emotional resilience. Instead of criticising ourselves for feeling anxious or overwhelmed, we can offer ourselves the same compassion we would offer a close friend. This is turn can have a ripple effect on self worth, self confidence and self love. It feels encouraging to support ourselves in this way.

"When you find peace within yourself, you become the kind of person who can live at peace with others." - Pema Chödrön

Practical Steps for Remaining Calm

Here are some practical steps you can take to cultivate calmness, balance and inner peace:

1. Limit exposure to negative media: While it’s important to stay informed, constant exposure to negative news can amplify stress. Set boundaries with media consumption and take breaks from social media. This can mean refraining from habitual commentary in SM threads that consciously or unconsciously continue division and trigger argumentative responses. If these online conversations are still running around in your thoughts 10mins, an hour or a day later, you know it’s triggered you. Notice how these interactions drive your resulting inner thoughts and behaviour.

2. Create a daily mindfulness practice: Set aside a few minutes each day to meditate, practice deep breathing or simply sit in silence to tune into your body and mind. Stillness helps us assimilate the information overload and allows the muddy waters to settle. Clarity and inspiration can start to re-appear.

3. Ground yourself in nature: Nature has a calming effect on the nervous system. Take time to walk outside, breathe fresh air and reconnect with the natural world. The negative ions that mountains, forests, parks, rivers and oceans produce is exactly what we humans need as an antithesis to high tech and blue light environments. And we’ve never needed that more than NOW!

4. Stay connected to your purpose: In chaotic times, it’s easy to lose sight of what truly matters to you. Reconnect with your core values, your passions and your personal purpose to stay grounded. These keep us aligned and focused with our true north. If your purpose eludes you, consider some holistic counselling to harness more meaning, purpose and direction in your life.

5. Take responsibility for your energy: Be aware of and responsible for your own energy as an individual and know your energy contributes to the collective. Notice if you are joining the "hate", "divisive"or '"judgement" train. An effective way to deal with an overwhelm of destructive energy is to ground it - with an intentional spiritual practice that not only serves you but the collective. If you like to be of service, then this is one way to action it.

6. Focus on what you can control: While we can’t control external events, we can control how we respond to them. Focus on taking small actions each day that contribute to your mental, physical, spiritual and emotional wellbeing. Our thoughts, emotions and focus create the shape we are in mentally and physically (as understood through psychosomatic therapy) as well as shaping the world around us. They are not passive or throw away creative words, images or feelings. Responsibility and awareness starts with us on the inner plane.

7. Become the observer: This means stepping back to notice a 'bigger picture' and observing your thoughts, emotions and reactions without judgment or attachment. It’s about creating space between yourself and the chaotic situations around you, allowing you to respond with calm and clarity rather than reacting impulsively. Try adopting an 'Eagle Eye’ view. This wider perspective allows you to maintain a sense of detachment, making it easier to stay centred and not be swept away by external turmoil. This practice helps to foster a deeper understanding of your internal world, giving you the power to choose how to navigate challenges.

   
   

Conclusion

The storms of life - whether literal or figurative - are inevitable. Yet, we have the ability to remain calm, aware and grounded through practices that help us focus inward and cultivate resilience. Mindfulness, deep breathing, reframing negative thoughts and building strong social connections are just a few of the tools that can help us maintain our equilibrium amidst the chaos.

As you continue to navigate the storms around you, remember that your inner peace is a powerful source of strength. By focusing inward, developing your own intuition and becoming aware of the impact of your thoughts, emotions and focus of attention, you can weather any storm that comes your way - calmly, with clarity and with a deep sense of inner balance. Your peace is within reach, even in the most chaotic of times.

If you would like to know more about receiving a online psychosomatic healing, holistic counselling or meditation guidance please get in touch.  

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Cherie has over 25 years experience and is a holistic therapist based on the Gold Coast, Australia. She provides holistic wellbeing services online across Australia & Internationally.