"How to Quiet Your Mind?"

 

BREATHE: We do this all the time, but to use your breathing to find stillness, be more careful and conscious about it. Pay attention to the rhythm. If you take short, quick breaths, try to move toward slower, deeper ones. Put your hand on your belly: You should feel it rise and expand as you draw air in and fall as you let it out. Shoot for about six breaths a minute.

WATCH FISH SWIM: People with home aquariums say they feel calmer, more relaxed, and less stressed when they gaze at their fish, and science backs it up. It isn't just the water, although that alone helps. A study using a tank hundreds of times larger found that the more types of marine life that were added, the happier people got. Heart rates and blood pressures dropped, too.

EXERCISE: Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It releases endorphins -- chemicals that make you feel good and can help improve your mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of them in a short time. After warming up, alternate 20- to 30-second bursts of pushing yourself hard (like doing sprints, squats, or fast weightlifting) with equal amounts of rest.

LISTEN TO MUSIC: It literally calms the activity in your brain. Fewer neurons fire in your amygdala (the part of your brain that responds to fear), which may lead to fewer signals sent to other parts of your brain. Music is a good thing to try if you're distracted by pain. Listen closely, not just as background. The more you notice, the less you'll dwell on your other thoughts.

HELP SOMEONE: It lights up parts of your brain that make you feel pleasure and connection. Doing something nice for someone lowers stress and lessens feelings of loneliness. It may even boost your heart health and immune response. Fun fact: When you spend money on other people, your body releases more endorphins (the same chemicals from exercise) than when you spend on yourself.

GO OUTDOORS: Being in and around nature often makes people think more clearly and feel more relaxed and refreshed. Your brain doesn't have to work as hard in a greener environment. In one study, after 20 minutes in a park, children with ADHD were able to concentrate better. Spending time outside can also bring down your heart rate, blood pressure, stress hormones, and even muscle tension.

PROGRESSIVE MUSCLE RELAXATION: Use the connection with your body to soothe your mind. Pick a body part -- foot, leg, mouth, eyes -- and tense it for a few seconds. Then release and relax for 10 seconds or so. Notice how that feels different. Switch to another part and keep going until you've done your whole body. This can also improve sleep and may even ease headaches and stomachaches.

HANG OUT WITH A DOG: Whether it's a member of your family or a therapy dog, a friendly pooch can make you feel less anxious, tense, confused, and restless. When you pet and play with them, it seems to lower levels of stress hormones. One reason could be that your body releases oxytocin, a hormone that plays a role in bonding and trust. (Although not studied as much, cats can calm you, too.)

GUIDED IMAGERY: Think of a favorite spot, real or imagined, that makes you calm and happy: perhaps a beach at sunset, a comfy chair in front of a fireplace, or a stream in the forest. Focus on details. Can you smell pine needles, for example? See bubbles in the water? Hear the gurgle and splashing? There are audio recordings and apps that can help you through this process.

HATHA YOGA: This mix of challenging poses and controlled breathing helps you turn your awareness to being in the present moment instead of judging yourself and others. There's also evidence that a regular practice lessens anxiety and takes the edge off your natural stress response. Plus, it's exercise that builds your strength and flexibility. Go to a class, and you'll get the benefits of socializing with other people, too.

GET CREATIVE: Activities like coloring books, knitting, scrapbooking, and pottery offer an escape for a busy mind. Simple, repetitive actions, especially -- like kneading dough -- can help you redirect your thoughts and tune out the chatter in your head. Let your inner child play! The key is to enjoy the process and not worry so much about the result.

TAKE A BREAK: When you find your mind racing full-speed or spiraling down a rabbit hole, change your focus: stretch, daydream, walk around, get a snack, or chat with a friend. Take at least 5 minutes to recharge and reset. You'll be more centered and clear-headed. If you're going to be working intently, set a timer or use an app to remind you to stop every 90 minutes or so.

DIG IN THE DIRT: It's not just the great outdoors and the exercise at work here. The soil itself has microorganisms that might help you focus and lift your mood. Gardeners are less depressed and anxious, and they feel more connected to their communities.

BIOFEEDBACK: This technique teaches you to control your reactions to stress. Working with a therapist, you're hooked up to a computer that shows your brainwaves. You could track your heart rate, skin temperature, and breathing, too. This lets you see in real time what happens when you're triggered and when you try to counteract it. Over time, you'll figure out how to calm your body's response on your own.

MEDICALLY REVIEWED BY: Stephanie S. Gardner, MD, WebMD on November 04, 2020

SOURCES:

Mindful: "A 5-Minute Breathing Meditation To Cultivate Mindfulness."

Cleveland Clinic: "Exercise: Mind-Body Exercises & Heart Health," "3 Reasons Adult Coloring Can Actually Relax Your Brain."

Seleni: "How can I stop my racing thoughts?"

National Sleep Foundation: "Relaxation Exercises for Falling Asleep."

Psychological Reports: "Benefits, Problems, and Characteristics of Home Aquarium Owners."

Anthrozoös: "Effect of aquariums on electroconvulsive therapy patients."

Marriage & Family Review: "Health, Aquariums, and the Non-Institutionalized Elderly."

BBC: "Aquariums 'deliver significant health benefits.' "

Journal of Environmental Psychology: "Blue space: The importance of water for preference, affect, and restorativeness ratings of natural and built scenes."

WallaceJNichols.org: "The Cognitive Benefits of Being by Water."

Environment and Behavior: "Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose-Response Effects in an Aquarium Setting."

Anxiety and Depression Association of America: "Exercise for Stress and Anxiety."

Mental Health Foundation: "Physical activity and mental health," "Altruism and wellbeing."

American Council on Exercise: "8 Reasons HIIT Workouts are So Effective."

PLOS ONE: "Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment."

American Journal of Public Health: "The Connection Between Art, Healing, and Public Health: A Review of Current Literature."

The Dana Foundation: "The Amygdala: The Body’s Alarm Circuit."

British Journal of General Practice: "Music: a better alternative than pain?"

Mind: "How could relaxation help me?"

MentalHelp.net: "Socialization And Altruistic Acts As Stress Relief."

Berkeley Wellness: "The Benefits of Giving."

Ecotherapy -- the green agenda for mental health, Mind, 2007.

Peacock, J. The mental health benefits of green exercise activities and green care, Mind week report, February 2007.

Frontiers in Psychology: "The great outdoors? Exploring the mental health benefits of natural environments," "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."

Journal of Attention Disorders: "Children With Attention Deficits Concentrate Better After Walk in the Park."

University of Minnesota, Taking Charge of your Health & Wellbeing: "How Does Nature Impact Our Wellbeing?"

Heart.org: "Spend Time in Nature to Reduce Stress and Anxiety."

AnxietyCanada: "How to do Progressive Muscle Relaxation."

Hormone Health Network: "What is Oxytocin?"

DIVERSEability: "Cats Make Great Therapy Animals."

Anxiety Canada Youth: "Visualizations: Mental Vacations."

Harvard Health Publishing: "Yoga -- Benefits Beyond the Mat," "Yoga for anxiety and depression."

National Center for Complementary and Integrative Health: "Yoga: In Depth," "Relaxation Techniques for Health."

Mayo Clinic: "Depression and anxiety: Exercise eases symptoms."

Harvard Business Review: "Quick and Easy Ways to Quiet Your Mind."

National Wildlife Federation: "It’s in the dirt! Bacteria in soil may make us happier, smarter."

Preventive Medicine Reports: "Gardening is beneficial for health: A meta-analysis."

Journal of Health Psychology: "Gardening promotes neuroendocrine and affective restoration from stress."

Mental Health in Family Medicine: "Biofeedback in medicine: who, when, why and how?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Surprising Uses for Lavender”

Soothe Wounds and Pain: You’ve probably never heard your doctor shout, “Quick, get the lavender!” But this purple flowering plant may be a powerful healer. One small study found that lavender essential oil relieved soreness and redness for women who had episiotomies, vaginal cuts made to deliver babies. Another study showed that inhaling lavender essence, aka aromatherapy, eased pain from C-section childbirths.

Stop Hair Loss: Massaging your scalp regularly with a mix of lavender oil and other herb essential oils may help slow hair loss from alopecia areata. This autoimmune disease, which can run in families, makes your body mistakenly attack your hair follicles. Research goes on to see if lavender oil might help hair grow, too. In one study, mice treated with lavender oil sprouted furrier coats.

Salt Substitute: Culinary lavender adds a clean sweetness to just about any dish. It also packs ursolic acid, a nutrient that may help fight cancer and burn more calories. Blend your own salt-free herbs de Provence seasoning with lavender, rosemary, thyme, fennel, chives, and other herbs.

Tame Your Tummy: Ancient Roman soldiers counted on lavender’s antibacterial powers to treat upset stomach and other illnesses. Some research suggests that the plant’s essential oil can help fight colitis, inflammation of the colon that can lead to pain and diarrhea. It may do this by helping fend off bad bacteria and protecting the infection-fighting strains. Try sprinkling dried culinary lavender on Greek yogurt.

Soak Up Toxins: It’s tender but tough. Lavender thrives in toxic places that would quickly kill less hardy plants. Its roots absorb heavy metals like lead and zinc and store them in their leaves. This can help clean and restore industrial sites and contaminated garden plots.

Freshen Your Floors: House cleaners in Medieval times sprinkled floors with this aromatic herb to refresh stale or sickly air. It still works great on modern carpets to quash bad odors and to fight bacteria. Make your own floor deodorizer with 8 drops of lavender oil to ½ cup of baking soda. Sprinkle it over your carpet, let it sit for a few minutes, and vacuum.

Rev Up Your Recall: What else can lavender do again? Oh, yes -- improve your memory. A recent study found that nursing students who took a sniff of lavender right before a test scored much higher than their peers. Those test takers retained more information, concentrated better, and were less anxious. The study also suggested college kids might find aromatherapy a cost-effective remedy.

Tamp Down Motion Sickness: You get this condition when your inner ear’s senses go at odds with how you see movement around you. That confusion can make you dizzy and nauseated. Lavender can counteract that by distracting you with your sense of smell. Add in other sensory treats like ginger candies (and a smart seat choice) for a smooth ride.

Calm a Fussy Baby: Is your newborn fussy and colicky? Lavender might save the day -- and maybe the night. In one study, moms of 40 infants between 2 and 6 weeks old massaged their babies’ tummies with 1 drop of lavender oil in 20 milliliters of almond oil. The massaged babies quieted down more quickly than others, and they cried less each week of the study.

Zap Lice: Looking for a natural, nontoxic remedy to quash these buggers? In a study, a lavender and tea tree oil treatment worked better than pyrethrin, a pesticide made from chrysanthemum flowers.

Chill Hot Flashes: Menopause happens when a woman stops having a monthly period, usually around her late 40s or early 50s. It can bring on hot flashes, sudden warm flushes that sweep over your body and put a wrench in your daily life. But women in a study who sniffed lavender for 20 minutes twice a week reported their flashes faded up to 50% more than women who did not use the lavender aromatherapy. 

Soap Stand-In: Not only does it smell nice, lavender fights bacteria. It’s an ideal ingredient for a DIY hand sanitizer.

Prevent Falls: Lavender can’t catch your fall, but it might help keep you from falling. Nursing home residents in Japan who wore lavender patches every day for a year fell less often than those who went scent-free. Researchers don’t know exactly why. But it could be that lavender helped soothe agitation and improved balance. However it works, it’s a pleasant way to sail through the day.

Jazz Up Your Laundry: Lavender is thought to come from the Latin word lavare, meaning “to wash.” No wonder it makes such a great deodorizer-freshener duo for your laundry. Add 4 drops of lavender oil to the water in your iron for a steamy scent. You can also put a few drops right into your washing machine. Or make your own fragrant dryer sheet with a few drops of lavender on a dry cloth. Toss it into the dryer with your wet laundry.

Reviewed by Melinda Ratini, DO, MS on August 17, 2018

Complementary Therapies in Clinical Practice: “Healing Advantages of Lavender Essential Oil During Episiotomy Recovery: A Clinical Trial.”

Pakistan Journal of Biological Sciences: “Lavender Essence For Post-Cesarean Pain.”

Archives of Dermatology: “Randomized Trial of Aromatherapy. Successful Treatment for Alopecia Areata.”

Toxicological Research: “Hair Growth-Promoting Effects of Lavender Oil in C57BL/6 Mice.”

Food Science and Human Wellness: “Phytochemicals in Diets For Breast Cancer Prevention: The Importance of Resveratrol and Ursolic Acid.”

Academy of Nutrition and Dietetics: “Herbs de Provence Blend Recipe.”

Oregon Lavender Association: “Herbs de Provence.”

Herb Society of America: “Lavender Facts.”

American Journal of Physiology: Gastrointestinal and Liver Physiology: “Medicinal Lavender Modulates the Enteric Microbiota to Protect Against Citrobacter Rodentium-induced Colitis.”

Virginia Mason Health System: “Colitis and Chronic Ulcerative Colitis.”

World Academy of Science, Engineering and Technology International Journal of Biological, Food, Veterinary and Agricultural Engineering: “Potential of Lavender (Lavandula vera L.) for Phytoremediation of Soils Contaminated with Heavy Metals.”

New Phytologist: “Heavy Metal Hyperaccumulators: Plants That Clean Up.”

Missouri Botanical Garden: “St. Louis Herb Society Garden.”

American College of Healthcare Sciences: “Green Cleaning: Why We Love Lavender Essential Oil (And You Should, Too!).”

Journal of Nursing & Care: “The Effect of Lavender Aromatherapy to Junior Nursing Students’ Anxiety, Concentration and Memory Retention.”

CDC: “Motion Sickness.”

International Journal of Nursing Practice: “The Effectiveness of Aromatherapy Massage Using Lavender Oil as a Treatment For Infantile Colic.”

Asian Pacific Journal of Tropical Medicine: “Chemical Composition of Rosmarinus and Lavandula Essential Oils and Their Insecticidal Effects on Orgyia trigotephras (Lepidoptera, Lymantriidae).”

Colourage: “Fragrance Release and Moth Repellent Activity of Natural Essential Oils.”

Oregon Lavender Association: “Herbal Moth Sachets.”

BMC Dermatology: “A Randomised, Assessor Blind, Parallel Group Comparative Efficacy Trial of Three Products For the Treatment of Head Lice in Children -- Melaleuca Oil and Lavender Oil, Pyrethrins and Piperonyl Butoxide, and a ‘Suffocation’ Product.”

Extension Toxicology Network: “Pyrethrins.”

American Academy of Dermatology: “Head Lice.”

Cleveland Clinic: “Menopause, Perimenopause, and Postmenopause.”
Journal of the Chinese Medical Association: “Effect of Lavender Aromatherapy on Menopause Hot Flushing: A Crossover Randomized Clinical Trial.”

Laboratory Animal Research: “Antibacterial Activity of Essential Oil From Lavender (Lavandula angustifolia) Against Pet Turtle-Borne Pathogenic Bacteria.”

Rodale’s Organic Life: “How To Make A Natural Hand Sanitizer With 3 Simple Ingredients.”

Journal of the American Geriatrics Society: “Fall Prevention Using Olfactory Stimulation With Lavender Odor in Elderly Nursing Home Residents: A Randomized Controlled Trial.”

HerbalGram: The Journal of the American Botanical Council: “Lavender Oil Aromatherapy Reduces Falls in Elderly Nursing Home Residents in Long-Term Trial.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.