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What I Do When I Need to Calm My Mind

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Practical ways that actually help

There are moments when my mind feels loud and restless.
Thoughts keep repeating, concentration disappears, and even small things start to feel heavy.

For a long time, I believed this was just something I had to live with.
But over time, I’ve learned that calming the mind doesn’t mean forcing thoughts away.
It means learning how to meet yourself differently when your inner world feels overwhelming.

These are the practices I return to again and again — simple, practical ways that help me calm my mind and come back to myself.

1. I Move My Body and Change My Environment

When my thoughts won’t quiet down, I start with my body.

Most mental overwhelm is connected to a stressed nervous system.
That’s why I go for a walk — even if it’s just 10 minutes.

If I can, I walk in nature. I slow down and notice what’s around me:
the light, the colors, the smell of the air, the sound of my steps.

I’m not trying to stop thinking.
I’m gently bringing my attention back to the present moment.

And if there’s no nature nearby, I still go outside.
Fresh air, movement, and a change of scenery already help my body feel safer — and a calmer body supports a calmer mind.

2. I Take Time for Myself Without Guilt

When my mind is restless, I intentionally do something I enjoy.

Not something productive.
Not something I should do.
Something that feels nourishing.

For me, that’s often cooking or enjoying good food.
I focus on the process instead of rushing through it.

Enjoyment is not a luxury — it’s a form of regulation.
It tells the nervous system that it’s okay to slow down.

This can be anything that brings you comfort or joy:
music, creativity, rest, or simply being still.

You are allowed to feel good, even when life feels uncertain.

3. I Pause — Even When I Feel Like I Don’t Have Time

There are days when I don’t have time for long breaks.
That’s when I create small pauses.

I stop for a moment.
I count numbers slowly or focus on my breath.

This pause isn’t about relaxing perfectly.
It’s about interrupting the mental spiral.

I remind myself that I don’t have to engage with every thought that appears.
Thoughts can exist without controlling my emotions or actions.

Even a short pause can bring just enough space to continue with more clarity.

4. I Write Everything Down

Writing is one of the most powerful tools I use to calm my mind.

When thoughts keep repeating, I write them down exactly as they are.
No filtering. No correcting.

Seeing thoughts on paper helps me step back and observe them instead of being trapped inside them.

I ask myself:

  • Is this thought realistic?
  • Is it something I can change or control?
  • Or is this something I need to let go of?

Writing turns vague anxiety into something tangible — and therefore easier to understand and release.

5. I Use the Black Hole Practice When Thoughts Feel Overwhelming

When my thoughts feel especially heavy, I use a simple but powerful practice.

I draw a black circle on a blank page.
I imagine it as a black hole.

Inside that circle, I write everything that’s in my mind — fears, worries, negative thoughts.

I let it all out without judging it.

This helps release mental pressure and gives my mind space to breathe again.
Once the thoughts are out, I can approach them more calmly — or simply let them go.

6. I Say Affirmations Out Loud

When my inner dialogue turns negative or fearful, I use affirmations.

I say them out loud, sometimes in front of a mirror.

Hearing my own voice makes the words feel grounding and real.

Simple affirmations like:

  • Everything I need is already inside me.
  • I am safe in this moment.
  • I don’t need outside validation to be worthy.

Over time, this practice helps shift the inner tone from self-criticism to self-support.

7. I Meditate and Allow Stillness

Meditation helps me create space between myself and my thoughts.

I don’t try to force silence.
I let thoughts come and go without attaching to them.

Sometimes I meditate in silence.
Sometimes I use guided meditation when my mind feels especially busy.

Even a few minutes of stillness can bring clarity and calm.

Meditation reminds me that thoughts are temporary — and I don’t have to identify with them.

A Gentle Reminder

We don’t choose every thought that appears in our mind.
Thoughts come and go, often without asking for permission.

Trying to fight them or silence them usually gives them more power.

What we can choose is how we respond.

We can pause.
We can observe instead of react.
We can support ourselves instead of judging ourselves.

Calming the mind isn’t about control.
It’s about creating a kinder relationship with your inner world.

Journaling as a Supportive Practice

Writing has been one of the most important tools on my own healing journey.

That’s why I created my journal — as a safe space for calming the mind, practicing self-love, and releasing anxiety.
It includes guided writing, affirmations, and practices like the black hole method.

Be gentle with yourself.
You don’t have to live in constant mental noise.
A calmer, more peaceful inner world is possible — one small step at a time.

You can try this today with the free Calm Your Mind journal PDF — or order the physical version to support my small business and have your own safe space always at hand.

This reflection is also available as a video.

When Self-Love Quieted My Mind

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There was a time when my mind felt constantly loud.
Not because something terrible was happening —
but because I was always questioning myself.

Am I doing enough?
Am I being too much?
Am I who I should be?

Over time, I began to notice something important:
my overthinking wasn’t random.
It was deeply connected to the relationship I had with myself.

When you don’t feel safe inside yourself,
your mind tries to protect you in other ways.
By analyzing everything.
By replaying conversations.
By trying to control outcomes.

And slowly, it becomes exhausting.

Choosing yourself changes the inner dialogue

Self-love isn’t about confidence all the time.
It’s about self-trust.

For a long time, I lived with my focus turned outward.
I adjusted.
I tried to be understood.
I looked for reassurance in other people’s reactions.

Without realizing it,
I was abandoning myself in small ways every day.

Choosing yourself doesn’t mean pushing others away.
It means finally standing beside yourself.

It’s listening when something feels off.
It’s allowing your needs to matter too.
It’s letting your inner voice be part of the conversation —
even when it’s quiet at first.

And when you start doing that,
the mind doesn’t need to fight so hard anymore.

Accepting all of you

Real self-love isn’t about liking yourself on good days only.
It’s about staying with yourself on the messy ones.

On days when you feel unmotivated.
When you doubt yourself.
When you’re not proud of how you handled something.

Self-love sounds like this:
“I’m still allowed to be kind to myself today.”

Nothing in you needs to be erased to be lovable.
Not your sensitivity.
Not your emotions.
Not your doubts.

They are not flaws —
they are parts of you asking to be seen with gentleness.

How journaling supports self-love

Journaling became one of the safest ways for me to reconnect with myself.

On the page, there is no need to perform.
No need to explain.
No need to be palatable.

When you write honestly, patterns begin to show up.
You notice how often your choices revolve around others.
How often your feelings are shaped by approval, fear, or guilt.

And slowly, a new question appears:
What about me?

Writing things down gives them weight.
They stop spinning endlessly in your head
and become something you can look at with clarity.

That’s why in my journal there are pages dedicated to self-love and seeing the good in yourself.
Not to force positivity —
but to train the mind to notice what already exists.

The love you’re seeking

For a long time, I searched for love outside of myself.
In relationships.
In being needed.
In being chosen.

I didn’t understand that the love I was longing for
was something I was meant to offer myself first.

I moved through life seeing myself through other people’s eyes.
Trying to fit expectations.
Trying to become someone easier to accept.

Until I realized:
I was never meant to become someone else.
I was meant to see myself.
And love myself.
As I am.

When that shifted, healing didn’t arrive as a dramatic moment.
It came quietly.
Through awareness.
Through honesty.
Through staying.

Allow yourself to dream again

When you start loving yourself,
you stop shrinking your desires.

You allow yourself to imagine a life that feels aligned —
not impressive, not perfect —
but true.

Your dreams aren’t silly.
They aren’t too much.
They exist because they belong to you.

Every meaningful life begins as an inner vision.
Why not yours?

A gentle reminder

Self-love is not something you achieve once.
It’s a relationship you return to —
again and again.

Through writing.
Through awareness.
Through choosing yourself in small, quiet ways.

You are not here to please everyone.
You are here to be you.

And that is already enough. 🤍

This reflection is also available as a video.
In it, I speak more openly about my own journey —
how choosing myself slowly changed the way my mind speaks to me.

Gratitude as a Practice — How Thankfulness Slowly Changed My Inner World

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Gratitude didn’t enter my life all at once.
It didn’t arrive as a sudden burst of happiness or constant positivity.

It came quietly — in moments when my mind felt tired, overwhelmed, and stuck in loops of overthinking.

I used to believe gratitude was something you feel after life gets better.
But I learned it’s something you practice while life is still unfolding.

And that changed everything.

Gratitude begins with awareness

Before gratitude, there is awareness.

For me, the shift started when I noticed how often my thoughts were pulling me away from the present moment — replaying the past, worrying about the future, creating stories that felt heavy and emotionally charged.

The moment I learned to pause and simply notice:
“This is a thought.”
“This is fear speaking.”
“This is my mind trying to protect me.”

Something softened.

Awareness gave me space.
And in that space, gratitude could finally enter.

Not forced.
Not rushed.
Just chosen.

Writing as a bridge back to calm

Gratitude became real for me through writing.

When my mind felt too loud, I didn’t try to fix it.
I wrote.

Sometimes I wrote full pages.
Sometimes only one sentence.
Sometimes the same word again and again — just to let it leave my body.

Writing slows everything down.
It takes emotion out of your head and places it gently onto paper, where you can finally look at it without judgment.

And from that calmer place, gratitude doesn’t feel like a task.
It feels like relief.

Gratitude is not ignoring reality

Choosing gratitude doesn’t mean pretending everything is okay.
It doesn’t mean denying pain, sadness, or uncertainty.

It means choosing where to place your focus.

On hard days, I still try to write down at least three things I’m grateful for.
Not big achievements — but simple anchors:

• The warmth of a blanket
• A quiet moment
• My breath returning to its natural rhythm

These small moments remind my nervous system that I am safe now.

Over time, your brain learns a new pattern:
Not fear first — but presence.

Acceptance and surrender

One of the deepest lessons gratitude taught me was acceptance.

I used to fight life constantly:
Why this?
Why now?
Why not something easier?

But gratitude gently guided me toward surrender.

Not giving up.
Not losing hope.

But releasing the inner fight.

For me, surrender means trusting God.
Trusting timing.
Trusting that I don’t have to control everything to be okay.

Each time I stop resisting what is, peace finds me faster.

Gratitude as a daily return to yourself

Gratitude doesn’t make life perfect.
But it brings you back to yourself.

Back to calm.
Back to trust.
Back to the quiet joy that lives underneath the noise.

It reminds you that even on ordinary days —
you are alive.
you are breathing.
you are still here.

And that is already enough.

A gentle reminder

If gratitude feels hard today, that’s okay.
Start gently.

One sentence.
One breath.
One honest moment.

You don’t need to feel grateful all the time.
You only need to choose it — again and again — when you’re ready.

This is not about perfection.
This is about coming home to yourself.

You can also watch the video where I talk about cultivating a gratitude mindset.

Choosing Thankfulness — Every Single Day

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Thankfulness is a choice.
A gentle, powerful decision you make every day — sometimes even every hour.

Life brings moments that feel heavy, uncertain, or overwhelming. Our minds naturally wander into fear, worry, or “what ifs.” But gratitude is the way back to yourself. It is a quiet shift inside your heart that changes how you see everything around you.

When you choose thankfulness, you choose to look at life through a softer lens.
Not by pretending that difficult emotions aren’t there, but by allowing gratitude to guide you back into peace, clarity, and presence.

Gratitude instead of fear

Fear pulls you into the future.
Gratitude brings you into the now.

Fear says, “What if something goes wrong?”
Gratitude whispers, “Look how much is already right.”

The moment you pause, breathe, and choose to be thankful — even for the smallest things — your nervous system calms, your mind opens, and you reconnect with a deeper sense of safety.

Feel it in your body

Gratitude is not just a thought.
It’s a feeling that spreads in your body like warmth, grounding, softness.

Sometimes it starts small — a tiny spark — and then grows.
The key is to slow down enough to actually feel it.

A warm cup of tea in your hands.
Sunlight touching your face.
Air filling your lungs.
Your heart beating.
The simple fact that you are alive today.

These are not small things.
These are miracles we often overlook.

Write it down, say it out loud

Journaling helps you shift your mindset on days when gratitude doesn’t come naturally.
Writing turns chaotic thoughts into clarity. It slows down your mind and gives space for calm to return.

When you write down what you’re thankful for, you teach your brain to look for good.
When you say it out loud, you embody it.
You begin to truly believe it.

A grateful mind sees opportunities.
A grateful heart feels joy again.

Be grateful to be alive

Every day you wake up is a new chance.
A new beginning.
A new moment to choose how you want to feel.

Gratitude doesn’t remove your challenges — but it strengthens you so you can move through them with more peace, trust, and light.

Choosing thankfulness is choosing yourself.
Choosing life.
Choosing love.

Choose Yourself

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There comes a moment in life when you realize that the most important relationship you’ll ever have — is the one with yourself.
Choosing yourself isn’t selfish. It’s the deepest form of self-respect.

When you constantly put others first, seek approval, or adjust who you are just to be liked, you slowly lose touch with your true essence. You start living by someone else’s expectations instead of your own truth. But the truth is — there is only one you in this world. You are here for a reason, and you are enough exactly as you are.

Learning to choose yourself means listening to your needs, setting boundaries, and trusting your inner voice — even when it’s uncomfortable. It’s saying:

I matter too. My feelings are valid. My dreams are important.

When you stop pleasing everyone and start being authentic, your energy shifts. You begin to attract people and opportunities that align with the real you.

✨ How journaling helps:
Journaling is a beautiful way to reconnect with yourself. When you write, you quiet the noise of the outside world and tune in to your inner voice. Ask yourself:

  • What do I really want?
  • What makes me feel alive?
  • Where am I saying “yes” when my heart means “no”?

Writing helps you see patterns, release guilt, and find clarity. It’s a daily act of choosing yourself — on paper and in life.

You are not here to please everyone. You are here to be you.
And that’s your superpower. 🌷

Are You Happy?

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Happiness is a choice — a quiet, powerful decision we make every single day.

If you keep waiting for someone or something outside of yourself to make you happy, you’ll always feel that something is missing. True happiness doesn’t come from people, possessions, or achievements. It comes from within — from the way you choose to see the world and respond to it.

There’s a beautiful saying:

Do not give the keys to your happiness to someone else.

No one else can drive your emotional world — that’s your journey, your responsibility, and your freedom.

There will always be reasons not to be happy, but there will also always be reasons to be happy. It depends on where you choose to place your focus. When you slow down and really look around, you’ll start to notice how much there is to be thankful for — small moments of beauty, kindness, and peace that surround you every day.

Journaling is a wonderful way to connect with this awareness. When you write down your thoughts and emotions, you give them space to breathe. You begin to understand yourself better — what triggers your reactions, what brings you joy, and what patterns you want to change. It’s a gentle practice of self-observation that helps you move from emotional overwhelm to calm clarity.

So be your own best friend. Be your dream lover.
Choose happiness. Choose love.
Every single day. 🌸

Journaling as a Pause Button for an Overthinking Mind

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We all know the feeling — when our minds won’t stop racing, jumping from one worry to another, building up stories that make us feel anxious, restless, or even overwhelmed. I’ll be honest: I am a big overthinker. Thoughts can come so fast that before I even realize it, I’m already stressed out.

What has helped me the most is journaling. My journal has become a safe space where I can press “pause” on all those spiraling thoughts and take a step back.

The first step is noticing. If I can catch the thoughts before they take over, I write them down right away. But sometimes I only notice them once I’m already upset. And that’s okay too. Instead of accusing myself or thinking “why can’t I stop overthinking?”, I remind myself to accept what I’m feeling.

I let the emotions come, I breathe, and then I put them on paper. Writing them down changes everything. Suddenly, the thoughts are not spinning inside of me anymore — they’re right there in front of me. I can see them more clearly, look at them from another perspective, and even analyze them gently instead of reacting with pure emotion.

One of the tricks I love is creating a “pause button” for myself. When anxious thoughts appear, I imagine a big red button with the word PAUSE on it. Sometimes I even say the word out loud. That little moment of pause gives me space to write instead of react.

If you try this, you can even separate your writing into three parts:

  • Thoughts → what am I thinking right now?
  • Emotions → what feelings come with these thoughts?
  • Behaviors → how do I react when these thoughts and feelings take over?

Being honest with yourself is the key. Don’t hide the feelings or push them away — let them flow through you. The beautiful thing is, when you really allow yourself to feel, the emotions eventually move on. They pass through and leave behind a sense of peace.

Journaling is not about fixing yourself. It’s about accepting yourself, being kind to yourself, and finding clarity in the middle of all the noise.

So next time your thoughts feel too heavy, press that pause button, take your journal, and give yourself space to breathe.

✨ You can try this today with the free Calm Your Mind journal PDF — or order the physical version to support my small business and have your own safe space always at hand.

See the Good in Yourself: Cultivating Self-Love Through Journaling

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How often do we take a moment to truly appreciate ourselves? In our busy everyday lives, it’s easy to focus on what’s missing or what we think we need to improve. But self-love begins with something simple: recognizing that we are already enough, just as we are.

In my journal, I created two pages that remind me daily to pause, breathe, and celebrate myself. One page is all about affirmations, like:

✨ I am lovable, and I deeply love myself.
✨ I am beautiful, unique, and cool.
✨ I am worthy of living my best life.
✨ I am thankful for being exactly who I am.

Reading these words slowly feels like wrapping myself in a warm hug. They are simple sentences, but they shift my mindset from self-criticism to self-kindness.

The second page is a space to celebrate yourself by writing down positive things such as:

  • I am worthy of…
  • I am thankful for…
  • I am…
  • I love to…
  • I enjoy…

It’s a gentle way to notice the beauty in everyday life and in yourself. This practice can help you train your mind to see not just what’s wrong, but all that is already good.

A small practice with a big impact

Journaling with affirmations and self-love prompts might take only a few minutes a day, but over time, it changes the way you speak to yourself. Instead of doubt and criticism, you begin to hear encouragement, compassion, and gratitude.

💡 Try this today: Write down three things you are thankful for about yourself. It could be as simple as your smile, your patience, or the way you keep going even on hard days.

🌿 If this inspires you, you can download the free sample of my Calm Your Mind Journal from front page.

Or, if you’d love to hold the full journal in your hands, you can order the physical version to support my small business from my shop. Every purchase helps me continue creating and sharing these mindful tools with you. Thank you for being part of this journey. 💕

Seeing the Problem – Creating the Solution

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Life has a way of presenting us with challenges — sometimes small and fleeting, other times heavy and overwhelming. When we’re in the middle of it, it can feel like all we can see is the problem, and the solution seems far away. That’s exactly why I created this page in my Calm Your Mind Journal: to help you shift from feeling stuck to feeling empowered.

On the left, you’ll find The Dark Frame.
This is your safe place to put your problem into words — honestly, without judgment. What’s weighing on your mind? What’s bothering you right now? Writing it down is like shining a light on it. Suddenly, it’s no longer swirling in your thoughts, it’s right there on paper, where you can look at it from a distance. You might also choose to draw or sketch it — anything that helps you express what’s inside.

On the right, you’ll find The White Frame.
This is your space for possibilities, hope, and action. Here you shift your focus from the problem to the solution. Write down steps you could take, symbols of hope, or simply words that feel like light breaking through the clouds. You can also imagine this glowing white frame in your mind whenever you think about your problem — holding your solution safe inside.

This exercise is a gentle way to train your mind to see more than just obstacles. It helps you remember that you have choices, you have options, and most importantly, you have the ability to change how you respond.

If you find yourself feeling stuck this week, take a moment with these two frames. Give your problem a name, and then give your solution a place to live. Trust that answers often come when we make room for them.

Try it for yourself

  • Name the challenge. What’s one thing currently weighing on you?
  • Sketch or write it out. Let it out without filtering.
  • Shift the focus. In the White Frame, note down one action, thought, or perspective that would help you move forward.
  • Visualize the solution. Whenever the problem comes to mind, imagine it surrounded by light in your White Frame.

Choosing Positivity & Practicing Gratitude — Even When It’s Hard

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I know how difficult it can feel to stay positive when everything seems messy, overwhelming, or just heavy. I’ve been there too—caught in anxious loops, stuck in what felt like endless grey days, struggling to see anything good. But I’ve also learned something important along the way: we can train our minds to gently shift focus from fear to hope, from chaos to calm, from what’s wrong to what’s still right.

This is not about pretending everything is okay or forcing toxic positivity. It’s about choosing to see that even in the darkest moments, there is always a small light. Even when things aren’t going how we planned, there’s still something we can hold onto—a kind word, a comforting moment, a lesson learned, or a tiny victory. And recognizing these things changes everything.

The Power of Positive Focus

In the Calm Your Mind Journal, I included special pages to help with this exact practice. These are spaces where you can take a difficult situation and ask yourself: Is there anything good about this? Is there something I can learn or appreciate here?

It’s not about minimizing your feelings—it’s about honoring them while also choosing not to stay stuck in them. Writing down even one small positive thought helps refocus your mind. Over time, this becomes a beautiful habit: when something upsetting happens, your brain starts naturally looking for the silver lining instead of just spiraling into the dark.

Maybe you write:

  • “I’m grateful this made me slow down.”
  • “It helped me realize I need better boundaries.”
  • “It taught me how strong I really am.”

It’s such a gentle but powerful shift. And it’s one you can choose daily.

Gratitude: A Daily Reset

There’s also a page in the journal just for gratitude—and I want to talk about why that’s so important.

Gratitude isn’t just a buzzword. It literally rewires your brain. When you focus on what you do have, your perspective changes. Suddenly life doesn’t feel like something that’s constantly going wrong—it starts to feel full, meaningful, and even a little magical.

You don’t need big things to be grateful for. In fact, the small ones matter the most:

  • A warm cup of tea.
  • The way the sunlight hits your floor in the morning.
  • A deep breath.
  • A kind message from someone you love.
  • A moment of peace in your mind.

Some days it will feel easier to notice these things. Other days, it will feel like nothing is right. And those are the days when gratitude is most needed. Even just writing down one thing shifts your energy.

I often say: if you can find one small thing to be thankful for, your heart begins to open again.

You Can Start Now

If this feels like something you need, I really encourage you to try these pages in the journal. You can download the digital version and print it, or just write in your notebook if that feels easier. The prompts are there to help gently guide your thoughts toward clarity and peace.

And if you already have the Calm Your Mind Journal, go back to those pages. Use them again and again. Let them hold you when your mind is spinning or your heart feels heavy.

Remember: you are not your thoughts. You are the gentle, wise soul observing them—and you have the power to shift those thoughts into healing ones.

You deserve to feel peace. You deserve to feel good. And it all starts with one small, grateful thought.