It’s a new year, and you’ve got goals. You may want to be calmer and more focused, or you’re looking for a way to relieve some stress and get more focused on the things that matter to you.
If you’re like most people, that’s easier said than done. You might have tried meditation, breathing exercises, and other techniques—but they never seem to stick or work as well as they should. What can we do?
The good news is that ancient cultures have been using these same techniques for centuries—and they’ve helped people become happier, healthier, and more productive in their daily lives. In this article, we’ll look at five common tactics used by ancient cultures that can help us become calmer every day.
1. Negative visualization
The first ancient technique to help boost your calmness is the one used by the Stoics.
The ancient Stoics were known for their realistic approach to problems and challenges. For example, they taught a concept called “negative visualization”: envisioning what might go wrong before it does, so you’re prepared if it occurs.
Rather than repeating positive platitudes, prepare for the worst. You might think that visualizing the worst possible outcome will create a hostile atmosphere—but it prepares you for real and prepares you better to handle difficult situations.
2. Solitude rituals
To become calmer, one must use moments of solitude.
We all have moments of solitude, whether while taking a shower or walking to work. In these moments, we can clear our minds and reduce stress. A simple way to do this is by focusing on your breathing. Deeply inhale through your nose for two seconds, hold for another two seconds, then exhale through pursed lips for four seconds before repeating the cycle.
3. Avoid comparisons
One of the critical techniques to mastering your emotions and becoming calmer is to avoid comparisons with others. Comparing yourself to others can create a sense of misery, resentment, and jealousy, leading to anger outbursts. Instead, focus on continuously bettering yourself.
4. Talk with yourself
Another tactic that has been proven effective in controlling one’s feelings is to have conversations with yourself. The Japanese call it “shisa kanko,” – meaning “checking and calling.” This means talking aloud to sort through your thoughts, helping you clarify an issue or situation.
5. Tame the angry tiger inside you
Finally, one of the most effective methods for becoming calmer is learning to control your anger. This can be done through mindfulness, breathing exercises, and learning relaxation techniques. If you recognize the signs of an impending angry outburst, you can just take steps to curb it before things spiral out of control. A straightforward technique is to think of a symbolic ‘anger tiger’ that you need to tame daily. Visualize yourself as the master of your emotions and take back control.
By following these simple steps, you can become calmer every day. Stay focused on your goals, practice conversations with yourself, and learn to tame your anger tiger. With a bit of dedication, you’ll soon live a more peaceful life.
