How to help protect your peace: 3 tips to support your mental health
Amelia Jean Hershman-Jones
Wellness
Reading time: 7 minutes
Feeling drained? Find some calm amidst the chaos (without feeling guilty) by intro’ing these pockets of peace into your day
Inner peace - it’s probably safe to say that finding, let alone protecting, it has been especially tricky over the last few years. But if we struggle to set boundaries in our professional and personal lives, or frequently put others' needs over our own, it can be especially hard to hold onto.
Peace can mean different things to different people, but there is some common ground. Finding ways - no matter how big or small - to safeguard our peace in times of stress or worry can go a long way to help support our mental health, enrich our relationships and help us to build a better work-life balance.
If we feel worried, anxious, uneasy or simply overwhelmed to the extent that we have no space for stillness, it’s time to calm the mind - but what does that actually look like and how can we really achieve peace of mind in our day-to-day life?
From how to define what peace means to you, to simple ways to find pockets of it each day, here’s how to kickstart a journey towards inner tranquillity in the face of life’s ups and downs.
What does it mean to protect your inner peace?
First things first: it’s crucial to truly appreciate the value of our wellbeing in order to make it a priority. “Protecting our inner peace means recognising that our wellbeing is a precious and valuable resource that requires conscious attention and care,” explains Lisa Towers, founder of Simply Anxious, author and mentor.
But what does that actually entail? “In the broadest sense, it means taking active steps to preserve our emotional, mental, and spiritual wellbeing in the face of external challenges and stressors".
“It involves creating boundaries that prevent negativity from impacting on our inner state and intentionally seeking out activities and practices that help us maintain a sense of calm and balance.”
Of course - one person’s happy place can be the ninth circle of hell for someone else - we need to find our own safe space to feel at peace. “A peaceful state of mind can be different for everyone, as it’s a subjective experience that depends on an individual's unique perspective, personality, and life circumstances,” says Lisa.
Signs that let us know we’ve arrived include feelings of contentment, serenity and a sense of groundedness.
It's important to remember that finding inner peace is a journey, and there may be setbacks along the way.
How realistic is maintaining inner peace in the modern world
Everyday stresses and the pace of modern life can mean finding peace is more challenging than ever - but it's still achievable.
There are also internal reasons why we might struggle to find inner peace and feel bad about setting boundaries. “These can include trauma and grief or underlying mental health conditions such as anxiety or depression. Life transitions can also impact a person's ability to find inner peace,” suggests Lisa.
External factors such as financial stress, relationship difficulties or work-related pressure can also make achieving inner peace more of a struggle. “In these cases, seeking support from a therapist or counsellor may help to develop coping strategies and ways to manage feelings of stress,” Lisa adds.
“It's important to remember that finding inner peace is a journey; there may be setbacks along the way. It's okay to take things one step at a time and to seek help when needed".
“With patience, persistence and the right support, it’s possible to cultivate a sense of inner peace - even in the midst of life's biggest challenges".
“The key is to develop a self-care routine that fits your lifestyle and prioritise it. This may require setting aside time daily for meditation, exercise or other calming activities that work for you,” advises Lisa.
How to identity when you need to protect your peace
Overwhelm can creep up on us without warning. “When we don't have inner peace, we can experience a range of negative emotions and experiences that can impact our mental, emotional, and physical wellbeing and can, if prolonged, lead to chronic stress and anxiety,” advises Lisa.
“We may worry excessively, be irritable, or have difficulty sleeping".
“A lack of inner peace can also lead to negative self-talk and self-criticism. We may struggle with feelings of low self-worth or feel like we're not living up to our own expectations".
Activities that align with our values are more likely to bring us a sense of inner peace and purpose.
How to protect your peace: a 3-step plan
1. Find what brings you peace
Finding out what brings us inner peace is a journey, and it may take some trial and error to figure out what works best for you and the best way to spend your finite resources of time and energy.
“In everyday life, inner peace can look like a variety of things, depending on the person. For some, it may involve practising mindfulness or meditation, spending time in nature, engaging in creative pursuits, or practising gratitude. Others may find inner peace through physical activity or spending time with loved ones,” explains Lisa.
“Pay attention when engaging in different activities or spending time with people. Notice how it makes you feel,” she says.
“Do you feel energised and content, or drained and stressed? This can give you clues about what brings you peace and what drains your energy.”
Struggling on where to start? Reflect on your values. “Think about the things that are most important to you in life, such as relationships, personal growth, or creativity,” Lisa explains. “Activities that align with our values are more likely to bring us a sense of inner peace and purpose.”
Try practising mindfulness: “Engaging in mindfulness practices such as meditation or deep breathing can help us become more attuned to our inner state and develop greater self-awareness.”
Seek inspiration: “Read books, listen to podcasts, or watch videos from people who inspire you and resonate with your values,” she continues.
“This can help us discover new perspectives and ideas that bring a sense of inner peace and purpose.”
Want to try meditation? Dr Megan Jones Bell, former chief science officer at Headspace, shares some great top tips for beginners and how meditation may help with everyday stress, focus, sleep and general health.
2. Build a relaxation routine (that works for you)
Need some headspace? Finding ways to relax when we’re stressed or worried can help reduce the risk of burnout and help to find a sense of inner peace to draw from when times get tough.
According to mental health charity, Mind, there are several options we can try to bring some welcome time to refocus and recalibrate. Whether we have one minute or one hour, we can give the brain a break with any of these suggestions:
• Take regular breaks: From running a bath to reading a magazine or playing with a pet - whatever we enjoy doing, just stepping away to get some physical space from things we have to do and doing something we love can give us the room to feel calmer.
• Active relaxation: Slumping on the sofa doesn’t always cut it. Sometimes getting active is the best way to quieten the mind - from walking and sitting exercises to gentle stretching, yoga and Pilates.
Reading this at your desk? Give these restorative chair yoga poses a go.
• Breath work: Learning to breathe properly can help us feel far calmer. Count the breaths in through the nose and out through the mouth. Keep shoulders relaxed and feel the belly rise and fall.
• Be creative: From pottery to macrame, piano and making cakes - whatever gets the creative juices flowing will work. Try not to worry too much about the final product - low pressure is better.
• Spend time outside: Take part in conservation work in a garden or on a local project, or simply take a walk in a green space for a dose of relaxation.
• Go to a happy place: If we can’t physically get away, we can still transport ourselves in our minds. Use all the senses to become immersed in an imaginary paradise.
• Listen to music: It relaxes, connects us to our emotions and distracts us from our troubles. Dance, sing, or simply close the eyes and enjoy.
• Check in on tech use: On the one hand it keeps us connected, on the other it adds to the overwhelm. Spend some time away from screens and social media - choose an activity from the list above and do something truly enjoyable.
Need to recalibrate your relationship with tech? Check out our 10-step guide on how to do a digital detox.
3. Set boundaries
Don’t be afraid to set boundaries whether at work, at home, with friends or family members. “In practical terms, protecting our inner peace may involve setting boundaries with others, such as limiting exposure to toxic or negative people or situations that drain our energy,” says Lisa.
“It may also involve implementing techniques to manage everyday stress, such as practising deep-breathing exercises, getting enough sleep and exercising regularly.”
The takeaway? Making time to protect our peace can work wonders for supporting our long-term mental health. “Cultivating inner peace is about finding what works best for you and creating a daily routine that supports mental, emotional, and spiritual well-being".
“It requires conscious effort and a commitment to self-care, but the rewards are well worth it and might mean greater emotional resilience, improved relationships and a more fulfilling and meaningful life.”
What are red flags & when should you seek help?
Anxiety is an uneasy feeling, such as worry or fear, that can range anywhere on the scale from mild or severe.
It can be entirely normal prior to something pressured such as a job interview, exam or medical test and something everyone suffers from at some point during their lives.
However, some people find it hard to keep these worries under control as they become more constant and begin to affect their daily lives.
Generalised anxiety disorder (or GAD) is a long-term condition that causes anxiety about a wide range of situations and events. With one anxious thought replacing the next, people with GAD might struggle to remember the last time they felt relaxed.
So when should we seek help? Lisa advises to reach out if we experiencing the following:
1. Persistent feelings of stress, anxiety or sadness that don't go away over time.
2. Difficulty sleeping or changes in sleep patterns.
3. Increased irritability or a short temper.
4. Feeling overwhelmed or unable to cope with everyday tasks.
5. Loss of interest in activities that used to be enjoyable.
6. Physical symptoms such as headaches, muscle tension, or gastrointestinal issues.
7. Substance abuse or dependence.
8. Difficulty maintaining healthy relationships with friends, family, or coworkers.
“Some or all can be red flags,” explains Lisa. “Depending on the severity of the symptoms, consider talking to a therapist or mental health professional who can help develop coping strategies and explore underlying contributory factors".
“If you're not sure where to turn for help, your GP can be a good place to start. They can refer you on to a mental health professional or provide guidance on other resources available in the community, such as support groups as well as self-help books.”
Alternatively, you may wish to consider the Boots Online Doctor Depression and Anxiety Treatment service* or other the other mental health services** available via Boots Health Hub, for help in creating tailored treatment and support to help you feel like yourself again.
