Finding Calm in an Anxious World

Finding Calm in an Anxious World

Stress is woven into modern life. The endless to-do lists, the constant stream of notifications, the feeling that there’s never quite enough time. It’s easy to get caught in the swirl of it all, reacting to life rather than truly living it. But the good news? Calm isn’t something we must chase; it’s something we can cultivate.

Recently, we hosted a free virtual workshop focused on just that: finding balance in the midst of life’s demands. We explored ways to reset the nervous system, soothe anxiety, and develop resilience through yoga, breath work, meditation, and simple lifestyle shifts. And while the workshop itself may be over, the tools we shared are timeless.

Movement: Releasing Tension, Resetting the Nervous System

Our bodies hold onto stress in ways we don’t always recognize. Tight shoulders, a clenched jaw, that ever-present knot in the stomach; these physical signs of anxiety can become so familiar that we stop noticing them. Through gentle yoga and somatic movements, we can begin to release these layers of tension and signal to the nervous system that we are safe.

The key isn’t about forcing relaxation but allowing the body to unwind naturally. Small, mindful movements can have a profound effect on how we feel. Some of the simplest ways to regulate the nervous system include:  

• Butterfly Taps:  Gently cross your arms over your chest and tap alternately on your shoulders or upper arms. This rhythmic motion can be soothing, helping to ground the body in the present moment.

• Swaying:  Rocking side to side, whether seated or standing, mimics the movement of being cradled. It’s a natural self-soothing motion that can bring a sense of comfort and ease.

• Shake It Off: Literally! Shaking out your hands, arms, legs, and whole body can discharge excess stress and nervous energy. Animals do this instinctively after a stressful encounter, which also works for us.

These simple movements, done regularly, can reset the nervous system and help us move through stress more fluidly.

Breath-work: The Fastest Way to Shift Your State

One of the simplest, most powerful tools for managing stress is right under our nose—our breath. How we breathe affects how we feel, yet most of us go through the day breathing in shallow, unconscious patterns that reinforce stress.

A few intentional breaths can shift everything. Slow, deep breathing activates the parasympathetic nervous system (the body’s rest-and-digest mode), bringing us out of fight-or-flight. Techniques like extended, exhale, box breathing or alternate nostril breathing can quickly calm the mind and body, offering relief in the moment.

And it doesn’t have to take extra time out of your day. One of my favorite hacks is using moments of waiting- when a friend is running late, when I’m on hold, or even when I’m stopped at a red light, as opportunities for mindfulness. Instead of feeling impatient, I use those moments to take a few deep breaths or simply check in with my body. Red lights, in particular, have become a gift, an unexpected pause where I either focus on my breath or take a sip of water. These little shifts turn daily frustrations into moments of presence.

Meditation: Finding Stillness in the Chaos

Meditation isn’t about stopping thoughts; it’s about learning to observe them without getting caught in their grip. Even just a few minutes of stillness each day can help rewire our response to stress, building emotional resilience over time.

For those who struggle with traditional seated meditation, there are countless ways to cultivate mindfulness: a slow, intentional walk, listening to the sounds around you, or simply focusing on the rhythm of your breath. The goal is presence and to step out of autopilot to fully arrive in the moment.  

One particularly powerful practice for cultivating inner peace is Loving-Kindness Meditation (Metta Meditation). This practice shifts us out of stress mode and into a place of compassion for ourselves and others. It begins with silently offering kind phrases to yourself, such as:

“May I be happy. May I be well, May I be peaceful."

Once you feel that warmth within, you extend it outward to loved ones, acquaintances, and even people you struggle with. 

“May all living beings be happy, well, and peaceful."

The practice gently softens tension and opens the heart. Science backs it up, claiming that Loving-Kindness Meditation has been shown to increase positive emotions, reduce anxiety, and enhance overall well-being.

If sitting in stillness feels hard, try incorporating Metta into your day during small moments, such as while washing the dishes, waiting in line, or before falling asleep. It’s a simple yet profound way to cultivate calm and connection.

Daily Practices: Small Shifts, Big Impact

Beyond the mat or cushion, mindfulness can be woven into everyday life in simple ways:

• Taking a few deep breaths before responding to an email
• Noticing the warmth of the coffee mug in your hands
• Stepping outside for fresh air between tasks
• Creating short pauses in your day to check in with yourself

Even tiny shifts in awareness, like reframing waiting time as an opportunity for mindfulness, can transform how we move through our day.

The Takeaway: Calm Is Within Reach

 While stress may be inevitable, living in a constant state of anxiety isn’t. By incorporating mindful movement, breath work, and meditation into our lives, even in small ways, we can easily train ourselves to return to a state of balance.

 The world may not slow down, but we can learn to navigate it with greater ease. And perhaps, in doing so, we create a ripple effect—bringing a little more calm, not just to ourselves, but to those around us as well. 

 ***If you are suffering from extreme anxiety that is not getting better with these tools, please consult a medical professional.