10 Tips for Finding Calm in Chaos

Calm your body, calm your mind

When you’re juggling life’s constant demands, stress can settle into your muscles. The tension builds—both mental and physical—and suddenly, everything from your shoulders to your lower back feels like it’s carrying the weight of the world. Stress can be unavoidable, but the toll it takes on your body doesn’t have to be.

Practices, like mindfulness meditation, stretching, or guided imagery can dial down the anxiety and help loosen the physical discomfort, giving you back some control over both your body and your peace of mind. Sure, we can’t opt out of the daily grind, but we can choose how we respond to it.

Here are 10 tips to soothe your mind—and back:

1. Practice relaxation techniques daily. Incorporating relaxation techniques like deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can help keep you grounded in the moment (instead of getting too caught up in the future). Relaxation not only calms your mind, it helps ease muscle tension, which can reduce back pain.

Pro tip: You’ll need to do relaxation exercises daily for two weeks before you’ll start noticing a difference.⁴

2. Try 4-7-8 breathing. This simple deep breathing exercise works wonders when stress creeps in. It’s quick, effective, and can even help with insomnia. The best part? You can do it anywhere, anytime—the only equipment you need is your own body!

3. Keep moving. Even if it’s a quick walk around the block or a short workout between meetings, staying active can do wonders for your back (and your mood). In fact, a 2018 study showed that people who walked regularly reported 10% fewer “blah” days compared to those who didn’t. Even better, those who mixed it up with other forms of exercise—team sports, cycling, or anything aerobic—saw a whopping 43% drop in low-mood days.⁵ So, next time you’re feeling sluggish, just get moving—you’ll thank yourself later.

Here are five exercises that will help you ease lower back pain.

4. Get your zzz’s. We all know sleep is crucial, but here’s where it gets interesting: skimping on sleep doesn’t just leave you cranky. It’s directly tied to increased back pain.¹⁰ Turns out, your body really does use that downtime to recover from all the hustle. So, if you’re not clocking enough hours, you might be setting yourself up for more than just grogginess. Prioritize sleep—it’s like your personal reset button, and when you hit it, everything from your mood to your back pain gets a boost.⁶

Here are some tips on how to break the pain and insomnia cycle.

5. Find ways to stay positive. Find your joy. Find ways to stay positive. When life’s piling on, finding joy isn’t just a luxury—it’s a necessity. This is the best time to dive into a favorite hobby, spend time with people who make you laugh, or lose yourself in a good book.

Case in point? Carve out time for things that lift your spirits. And here’s a fun fact: studies show that gratitude can lead to a more optimistic outlook. One study found that people who jotted down a few things they were grateful for each day felt more optimistic than those who didn’t.⁷ It’s like a positivity snowball—start small, and watch it roll.

6. Tune into your emotions. Feelings are clues for what you need physically and emotionally. Feeling lonely? It’s your brain nudging you toward connection. Stressed? That’s your cue to hit pause and recharge. The key is paying attention. When you can identify what you’re feeling and why, anxiety doesn’t get the chance to spiral into full-blown panic. When you’re tuned in, you’re better equipped to meet your needs before things get overwhelming.

7. Take action to address your feelings and needs. Once you’ve identified what you need—whether it’s support, relaxation, or a bit of fun—take steps to fulfill those needs. Even the smallest things, like practicing relaxation techniques, can make a big difference in maintaining your emotional balance and reducing tension that could lead to pain.

8. Eat well. A balanced diet rich in protein, healthy fats, and fiber can help stabilize your blood sugar and mood. Eating well also gives your body the resilience it needs to handle stress better.⁵

9. Stay hydrated. Water is the simplest game-changer you didn’t know you needed. In fact, even mild dehydration can mess with your mood.⁹ Keep your water bottle close by to help you stay hydrated. 10. Set healthy boundaries. Whether it’s with work, family, or your own expectations, setting clear boundaries is key to maintaining your well-being. Protect your personal time, stick to your limits, and don’t hesitate to step back when you need a break.

Embrace calm and take control of your well-being

In a world that never hits pause, taking care of your mental and physical health is no longer optional. Working these strategies into your daily grind will keep stress and back pain at bay, and help you move through life’s inevitable chaos with more resilience and ease. Calm isn’t just a goal; it’s a power move.

Ready for more? Check out these five tips to beat back, joint, and chronic pain.

References

1. Pluess M, Conrad A, Wilhelm FH. Muscle tension in generalized anxiety disorder: a critical review of the literature. J Anxiety Disord. 2009;23(1):1-11.
2. Harvard Medical School. The pain-anxiety-depression connection. Harvard Health Publishing website. https://www.health.harvard.edu/healthbeat/the-pain-anxiety-depression-connection. Accessed March 17, 2020.
3. American Psychological Association. Stress weakens the immune system. American Psychological Association website. https://www.apa.org/research/action/immune. Published February 23, 2006. Accessed March 17, 2020.
4. Mayo Clinic. Stress management. Mayo Clinic website. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368. Published April 19, 2017. Accessed March 17, 2020.
5. Chekroud SR, Gueorguieva R, Zheutlin AB, et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry. 2018;5(9):739-746.
6. Alsaadi SM, Mcauley JH, Hush JM, et al. The bidirectional relationship between pain intensity and sleep disturbance/quality in patients with low back pain. Clin J Pain. 2014;30(9):755-765.
7. Emmons RA, Mccullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol. 2003;84(2):377-389.
8. Aucoin M, Bhardwaj S. Generalized anxiety disorder and hypoglycemia symptoms improved with diet modification. Case Rep Psychiatry. 2016;2016:7165425.
9. Sawchuk CN. Coping with anxiety: can diet make a difference? Mayo Clinic FAQ website. https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987). Accessed March 17, 2020.
10. Brincat C. How are poor sleep and lower back pain related? Medical News Today. January 3, 2023. Fact checked by Guildford A. Available at: https://www.medicalnewstoday.com/articles/how-are-poor-sleep-and-lower-back-pain-related. Accessed August 30, 2024.