HOW TO STAY CALM

Prachi Mehta

We live in a world that doesn’t stop talking. Notifications ping throughout the day, news headlines leave us agitated, and life from traffic jams to bills is always on. A 2024 study found over 3 out of every 4 adults frequently experience physical symptoms from stress.

Then how do you remain serene when everything in the environment appears to be loud, urgent, or out of control?

Here’s the best part: staying calm is something you can practice just like learning to ride a bicycle or do weights. It’s not about becoming a monk or ignoring life. It’s about helping your brain stay steady when things get tough.

What Stress Really Does to You

Whenever you feel stressed, your brain sounds an internal alarm. It’s as if it’s shouting, “Something’s wrong!”
This triggers a full-body response:

• Your heart beats faster
• Your breathing speeds up
• Your body gets ready to fight, run, or freeze

This was helpful when humans needed to escape wild animals. But today, we’re reacting the same way to things like missed deadlines, long commutes, or tense conversations.

And here’s the problem: if this stress response gets triggered too often, your brain gets used to it. Over time, you become more jumpy, more anxious, and less in control even when nothing serious is happening.

In short?

Too much stress rewires your brain to live in panic mode.

But Your Brain Can Change, That’s the Magic

Your brain is like clay. It changes based on what you do, think, and feel every day. This ability is called neuroplasticity (don’t worry about the word, just remember: your brain can learn new habits at any age).

In fact, brain scans show that people who practice calm habits like meditation or slow breathing actually have stronger “calm zones” in their brain. They don’t just feel more peaceful; their brains are literally wired for it.

And no, you don’t need hours of silence or a mountain retreat. Just a few minutes a day can start to rewire your brain for calm.

How to Train Your Brain to Stay Calm

Let’s look at some real ways to build calm into your brain, one habit at a time:

1. Breathe Your Way to Peace

Slow, deep breathing tells your body, “Hey, you’re safe.”
It’s one of the fastest ways to calm down anytime, anywhere.

Try this:
Box Breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4.
4-7-8 Breathing – Inhale for 4, hold for 7, exhale for 8.

2. Don’t Meditate for an Hour. Just Start With 10 Minutes.

You don’t need to sit cross-legged on a hilltop. Just sit quietly for 10 minutes and focus on your breath or sounds around you.
This small habit starts to build calm pathways in your brain.

3. Catch Yourself Before You React

Next time you feel triggered or irritated, pause.
Take a deep breath.
Give yourself a few seconds before you respond.
That tiny pause helps your thinking brain take over instead of your emotional one.

4. Get Good Sleep (It’s Underrated)

When you’re sleep-deprived, your brain struggles to stay calm.
Quality sleep clears out stress hormones and resets your emotional balance.
Even a short walk before bed or reducing screen time can help.

5. Use Stressful Moments as Practice

Stuck in traffic? In a heated meeting?
Instead of spiraling, tell yourself: “This is brain training. I’m calm.”
That mindset alone starts to shift how your brain handles pressure.

Other Science-Backed Tools to Help You

Apps that support calm:

• Headspace – Easy, guided meditations
• Insight Timer – Tons of free content for sleep and mindfulness
• Waking Up – A deeper approach to self-awareness

Try these calming habits:

• Journaling – Writing helps your brain process and release stress
• Walking meditation – Slow, mindful walking can reset your mood
• Yoga Nidra – A guided deep relaxation you can do lying down

Natural helpers (ask a doctor first)
Some people find relief with omega-3s, magnesium, or herbs like ashwagandha.
But the best “supplement” is still breath, sleep, and mindset.

Change your inner voice
Say things like:
“I stay calm under pressure.”
“My peace is more powerful than the noise.”
Repeated often, these phrases actually start to change how your brain responds in real life.

SO, we can infer that inner peace isn’t something you’re born with, it’s something you build. One breath, one pause, one small habit at a time. Your brain is always learning. So why not teach it calm? In a world that runs on noise, learning to stay still might just be your greatest strength.

Prachi Mehta is a Health & Wellness Coach