Feeling Anxious? Try These Three Techniques to Find Calm Amid Chaos
In today’s fast-paced world, anxiety often feels like that overly chatty neighbor who always shows up uninvited—persistent, a little overwhelming, and impossible to ignore. It’s there when you wake up, follows you through your day, and somehow still manages to keep you up at night. But just like that chatty neighbor, anxiety isn’t something you have to let take over your life. With the right tools and mindset, you can create space for calm and reclaim your peace—even when the world around you feels anything but peaceful.
When anxiety takes hold, your body kicks into fight-or-flight mode, flooding your system with stress hormones. Sure, this response is great if you’re running from a saber-toothed tiger (or a looming deadline), but when it becomes your default, it drains your creativity, clarity, and resilience. On the flip side, when you cultivate calm, you activate your brain’s “superpower” zones—the areas responsible for problem-solving, connection, and emotional balance.
As a life coach, I’ve seen how life-changing it is when my clients learn to shift from chaos to calm, even when the conditions that constitute their world remain hectic. Of the many wonderful ways to cultivate inner peace that I have learned, the concept of Heart Coherence is at the top of my list. Coherence, championed by the HeartMath Institute (a nonprofit organization dedicated to researching and developing science-backed tools to bridge the gap between heart and mind), is that magical state where your heart, mind, and emotions align, creating a sense of balance that helps you keep your inner peace—even when everything else feels out of control. Practicing coherence helps reduce stress, build resilience, and access natural intuitive guidance, which in turn fosters living in a way that is healthier, happier, and fulfilling.
Coherence pairs beautifully with Martha Beck’s concepts of Wordlessness (stepping beyond the verbal/rational brain response) and Oneness (embracing/embodying the pervasive sense of interconnectedness that is accessible only through the realm of Wordlessness). Together, these concepts offer a powerful blueprint for getting your brain to work for you—not against you.
Ready to give it a try? Here are three powerful techniques to help you unlock calm, spark clarity, and feel deeply connected to your true nature—starting now:
1. The Quick Coherence Technique (HeartMath)
Place your attention on your heart. Breathe slowly and deeply, imagining your breath moving in and out through your chest. Then, recall a moment of gratitude, love, or joy—something that makes you smile. This simple practice not only soothes your nervous system but also boosts your focus and emotional resilience. It’s like hitting the reset button when stress feels overwhelming.
2. Wordlessness Through Movement
When you find yourself with racing thoughts, remember that your body knows the way out. Crank up the tunes and try dancing to your favorite song, take a minute to do some simple stretches, or try going for a brisk walk in nature. Physical movement quiets the overthinking mind by bringing your consciousness into the present moment. It’s a playful and powerful way to experience a state of calm awareness beyond language.
3. Find Oneness in Nature
Go “Wordless,” then take things up a notch by stepping outside. Take a moment to connect with the world around you. Notice the way the wind moves through the trees, the rhythm of birdsong, or even the feeling of the earth beneath your feet. As you do this, the invitation here is to see how quiet you can keep your brain. Don’t think—just notice and appreciate. See how deeply you can feel that appreciation without assigning words to the experience. This practice shifts your focus from your internal stress to the bigger picture, reminding you of your connection to everything around you. When you embrace this sense of oneness, anxiety often softens, replaced by a comforting sense of belonging.
Life will always have its storms, but you don’t have to be swept away. With the help of these techniques, you can practice becoming calm within the chaos. As you improve at this practice, you will notice how your inner calm spreads to those around you. It’s a ripple effect that has the potential to save the whole damn world. So the next time your inner “chatty neighbor” shows up, just take a breath, move your body, and tune into the everpresent interconnectivity. Your inner calm is a superpower—always ready, just waiting to be activated.
