Finding Calm and Hope in a Tumultuous World and Navigating the Storm
- Brainz Magazine
- 41 minutes ago
- 6 min read
Written by Sandi James, Psychologist
Sandi James is a psychologist who finds ways to help people with individualised and person-centred care. She is also a PhD candidate in Australia. Her specialties include long-standing eating disorders, addiction, and trauma and she is researching the harms that can happen during treatment for mental health challenges.
It's like a fairy story, a horror story, a love story, an adventure story. A tale of failure and success, of valleys and mountain tops, joy and despair.
Being human is a complicated, confusing, and messy adventure. Being an adult version is all that plus more and more. It’s a narrative of extremes, of light and darkness, joy and despair, of hope and loss. In this 21st-century world, the dark shadows can loom large and feel all-encompassing. We are constantly flooded with social media and news reports giving us vivid details of global conflicts, environmental crises, political polarization, and economic uncertainties. On a personal level, we also have the daily stressors, worries about our financial security and future, experiences of social inequality or stigma, and the constant pressures of adulting through life. Finding space for hope and calm isn't an outrageous, self-indulgent pursuit; it's essential for our mental, emotional, and physical well-being.
An inner sanctuary, cultivating a sense of calm as an anchor
Creating or building a place of calm and quiet is available to us. It does not exclude the external reality. It is like stopping to refuel a vehicle, figuratively and literally. It is about making space for calm. It's about creating an internal sanctuary, a relatively stable platform that remains steady while the external world feels like it's spinning out of control. This isn't about avoiding, escaping, or denying reality. It is about developing the capacity to navigate life with a sense of having solid ground under our feet. Making time for introspection and reflection is important. In our hyper-connected world, moments of solitude allow us to just be, to feel, and to reflect without the constant influx of external stimuli, even if only brief at times.
The intentional practice of stillness
Mindfulness and meditation offer us free tools to discover an inner stillness, if these are tolerable. Other tools are equally valuable, including creating with whatever you have access to. The idea of meditating can bring images of sitting for hours, cross-legged in silent contemplation, but we know that even short, focused mindfulness practices can bring massive benefits for our inner and external functioning. Breathing exercises can rapidly calm our nervous system, activating the parasympathetic response and decreasing the stress response. Slow, deliberate inhales and exhales can lower cortisol levels and heart rate, creating a physiological sense of calm. Guided exercises, accessible via apps or online resources, can help provide structure and focus to your practice. The key is finding some consistency and creating dedicated times in the calendar, even if it's just three or five minutes most days. Starting wherever you can helps build mastery and skill. Quieting the inner mental chatter can create space for a more hopeful perspective to emerge. It's in these quiet moments that we can gently untangle the knots of anxiety and fear.
Embrace nature’s gifts
The natural environment holds a tranquillity that can profoundly impact our inner wellbeing. Going outside, even into a backyard garden, a local park, or stopping and looking up to the sky, can help reduce feelings of overwhelm. The sensory experience of nature, leaves rustling, the warmth of the sun or feeling rain on our skin, the scent of a flower, or sensation of the breeze, can help shift attention to the simplicity of this one moment. The cyclical and vast expanse of the ocean, vibrant colours of a sunrise or sunset, or the simple interactions of people and animals in a natural setting can evoke a sense of calm and possibility. These moments remind us of the beauty and interconnectedness of life, giving a glimpse of a different perspective and a little distance from difficult thoughts.
Self-care is the foundation
Inner calm cannot be maintained without taking time to look after our fundamental needs. Self-care is not a selfish indulgence. It is a crucial aspect of maintaining our emotional, cognitive, and physical well-being. Adequate, quality sleep allows our mind and body to rest and repair. Giving our bodies sufficient, nutritious, and fun food provides us with the energy and nutrients we need to cope with stress. Regular physical activity, whatever this looks like for each person, provides mood-boosting effects and can help reduce tension. Engaging in activities that bring us joy and/or allow for creative expression, whether it's painting, listening to music, playing in the park, spending time outside, reading, or enjoying time with loved ones, replenishes our emotional reserves. Neglecting these basic needs can leave us more vulnerable to stress and anxiety, making it harder to find inner calm.
Finding hope amidst the turmoil
While we know that inner calm can provide a sense of stability, it is hope that is a vital ingredient to get us started and keep us going, to shift, to change, to grow, even when the path ahead is uncertain. It's the belief that a brighter future is possible, the conviction that even amid immense difficulty, change is possible. Hope provides an anchor when we are surrounded by the storms of the world.
The ripples of intentional action
Feeling helpless in these times of global and/or personal challenges is totally understandable and also deeply distressing. Holding space and recognizing our own capacity for meaningful action can be a powerful source of hope. Engaging in small and consistent actions or random acts of kindness, whether it's supporting a cause we believe in or offering a helping hand to a neighbour, can shift our focus away from our own mind to being with and helping someone else. This not only makes a tangible difference in the world but also fosters a sense of purpose and connection, reminding us that we are part of something larger than ourselves. The collective impact of individual acts of kindness can create a powerful wave of positive change, helping us believe in the possibility of a better future.
Finding beauty and finding hope
In the harder moments or days, intentionally finding glimmers and moments of beauty or calm can be an act of defiance against despair. These moments, often found in the simple things, the colour of sunrise or sunset, petals of a flower, or the connection of a shared laugh, can serve as anchors of joy and reminders of the inherent goodness that still exists in the world. Seeking and cultivating awareness of these small wonders (or glimmers) can shift our perspective, allowing us to see past immediate worries and recognise the wonders around us. This practice trains our minds to notice glimmers of joy, fostering a sense of hope even amidst hardship.
The power of human connection
We are inherently social animals, and connection with others is a vital source of support and hope, especially during difficult times. Sharing our experiences with trusted friends, family members, a therapist, or support groups can alleviate feelings of isolation and provide different perspectives. Offering empathy and support to others not only strengthens our bonds but also reinforces our sense of shared humanity. Witnessing the resilience and compassion of others can be a powerful source of inspiration and hope, reminding us that we are not alone in our struggles.
The transformative power of perspective
Ultimately, navigating a tumultuous world with hope and calm is a testament to our ability to shape our perspectives. It's about consciously choosing where we focus our attention and how we interpret the events around us. This involves cultivating gratitude for the good that still exists, even amidst challenges. It means learning to accept what we cannot control or change and focusing our energy on the things we can influence. It's about reframing setbacks as opportunities for growth and learning. The human spirit possesses an extraordinary capacity for resilience, for finding light in darkness, and for emerging from adversity stronger and wiser. By nurturing our inner peace, actively seeking sources of hope and connection, and consciously shaping our perspective, we can navigate the inevitable storms of life with greater strength, serenity, and an unwavering belief in the possibility of a brighter tomorrow.
Read more from Sandi James
Sandi James, Psychologist
Sandi James is a psychologist who finds ways to help people with individualised and person-centred care. She is also a PhD candidate in Australia. Her specialties include long-standing eating disorders, addiction, and trauma. She is currently doing her PhD researching harms and adverse events that can happen during treatment for mental health challenges.
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