Maria Connolly, LPC

How to CALM Your Mind Using My 4-Step C.A.L.M. Process

Learn how to CALM your mind by using my 4-Step C.A.L.M. Process. Even in times of great stress, practicing it will help you achieve calm and peace more quickly.“I have never experienced a stressful feeling that wasn’t caused by attaching to an untrue thought. Behind every uncomfortable feeling, there’s a thought that isn’t true for us.” ~ Byron Katie

Many of you are doing a great job of maintaining a peaceful state in your lives through practicing mindfulness and other somatic skills I’ve shared with you. Yet in times of great stress, some clients tell me that they can’t help but revert back to a reactive state, which makes them feel out of control, defensive and on edge. Negative thoughts stream back into their minds. Let me reassure you, that’s quite natural. Don’t give up! The more you practice mindfulness the more it becomes your default method to calm your mind.

To make it easier to calm your mind during stressful times, I’ve come up with an acronym to help you remember the steps to take. It’s C.A.L.M.

Before I dive into how to CALM your mind, it’s helpful to understand the two systems or states your brain functions under –

  1. the reactive fight or flight response (sympathetic nervous system) or
  2. the responsive rest and digest state (parasympathetic nervous system).

To put it simply, these two systems transmit valuable information via your neurochemical systems that make the body/mind connection.

Ideally, you want to experience the responsive rest and digest state most of the time. It’s the “shock absorber” in your brain that stops feelings like fear, frustration or anger from taking total control over your actions. Because you have an underlying sense of security and fulfillment, you can observe your feelings without judgment, name them and rationally cope with them, without getting too stressed out.

The fight or flight response should only switch on occasionally, when you’re faced with real danger. After the threat passes, you should quickly return to the rest and digest state in which you feel safe and peaceful.

Are you ready to learn how to CALM your mind? It will allow you to pause and let your rational brain catch up with your emotional brain and give it some guidance.

C stands for Connect. Connect with what your body and emotions are telling you. Notice your body sensations or physical reactions. Identify the feelings attached to them. Name them. Remember, feelings are not right or wrong. They just are. Work on accepting and exploring your feelings.  

For example, your husband says something that hurts you.

Your response: I feel hurt. I’m clenching my jaw and tensing my shoulders. I feel sick to my stomach. I feel threatened. I feel ridiculed. I feel belittled like when my dad said I was just a stupid girl.

A stands for Assure. Assure yourself that you’re safe. Observe your thoughts. What story or assumption are you telling yourself to make you react this way?

Your response: Oh, I was thinking he doesn’t respect me anymore, that he would leave me. That’s not true. We’re committed to each other. He’s just upset because of what I did. He doesn’t understand. (Breathe…Relax.) I’m safe.

L stands for Live YOUR Truth. It’s possible to cause unnecessary stress for yourself by trying to please someone. The sad fact is we often think we’re pleasing someone by pulling back from our dreams or putting ourselves down, which only makes us miserable. And it makes them miserable, too. That’s not what they want. They just want to understand. Each of us has to live our own truth – not somebody else’s.

Your response: This is important to me, because _____. I know he doesn’t understand. Collect my thoughts, so I can explain it to him patiently and reasonably. He probably feels threatened too. Reassure him that I’m not leaving. I’m committed to our relationship.

M stands for Mindfulness. Mindfully and purposefully choose the thoughts and actions that support the life you want to live.

Your response: I’m a powerful, intelligent woman who has a lot to offer my family, career, and community. I have a purpose and there are things I can do right now to move me closer to fulfilling that purpose. I know I need to include him more often, communicating my desires, plans and goals, so he doesn’t feel left behind. I feel calm, happy, and safe.

Would you like more training on how to calm your mind and live up to your full potential? Then plan on joining us at our Women: Bring Forth the Leader Within Retreat June 20 to 26th in Grand Canary Island. Yes! We’ve changed the name to reflect more accurately how we’re empowering women, like you, to live a vibrant life and make a difference in the world.

mastery, Mental Health, Resiliency


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