Now that we’ve calmed ourselves with a few breaths, let’s explore other ways to reconnect with what truly matters.
If you're over 35 (like me), the world you remember growing up in hardly exists anymore. We can connect with strangers at any time, get constant news updates, and are always connected. In this fast-paced world, it’s easy to forget the simple things—like the way a fresh flower smells or the sound of unabashed laughter. Take a moment to identify five simple things that bring you joy. Then activate your senses by engaging with at least one of them. Get back to basics.
In 2019 I met a medical doctor who taught me a
meditation called RAIN:
- R:
Recognize what is happening
- A:
Allow the experience to be there, just as it is
- I:
Investigate with interest and care
- N:
Nurture with self-compassion
This meditation changed my life. I was notoriously hard on
myself when “negative” emotions surfaced, trying to push them down only for
them to explode later. Chaos can bring uncomfortable emotions—accept them as
they are: human reactions to human events.
Practicing gratitude is one of the quickest ways to reset. When we pause to give thanks—whether for the big moments or the small—our brains release dopamine and serotonin, reducing stress and boosting happiness. Start by waking up each morning and giving thanks for one thing to get your day started. Or, set aside two minutes to list everything you're grateful for. Even better, express gratitude to others with a simple thank-you note. Make gratitude a habit, and you’ll start seeing its power in your life.
Sometimes you just have to unplug and recharge to reset. It can be difficult to think clearly with constant noise and our phones always within reach. When you feel the chaos creeping in, turn off your phone, put it in a drawer, and walk into another room. Consider designating a tech-free zone in your home to help you consistently disconnect. Getting your phone out of sight makes it easier to disconnect and stay present.
Take a walk. Sit outside. Watch the sunset. Dance in the rain. Touch grass. Even just five minutes in nature can reduce stress and help us refocus. The world is increasingly digital, but nature is a free recharge for your mind. If you can, step outside and let Mother Nature work her magic.
This is probably the most difficult thing for many. Silence can feel uncomfortable, but it’s in stillness that our bodies reset. If you've never intentionally sat in silence, start with just two minutes and gradually increase to five. During this time, focus only on the present moment—what’s happening now. This simple act of presence helps quiet the noise and brings clarity.
---
The world may feel chaotic, but there are simple ways to step away from the noise, even for just a moment. That tiny moment may feel insignificant, but every moment you dedicate to resting and resetting helps you focus on what truly matters—your health, your relationships, and your well-being.
What steps will you take today to find calm in the chaos?
