101 Tips for Finding Calm in the Chaos [Ultimate Guide] [Managing Stress during COVID-19]

Finding a little calm in the midst of the COVIS-19 pandemic might just be the most important thing you can do. Right now it feels like we are in the middle of some crazy blockbuster movie with a super virus circling the globe.

It’s not just you. Everyone is feeling like the rug has been pulled out from under them. So it’s natural and normal to find yourself overwhelmed and worrying about what is going to happen next or how you will manage home and work in the coming months.

I’ve pulled together 101 ways that can help you find a greater sense of calm as you navigate this new and scary normal.

You will find them organized by topic below. Click to jump directly there:

Simple Calming Techniques
Worry Less
Tools for Stress Management
Self Care Ideas
Optimism and Positive Thinking
Unplugging from Technology
Daily Mindfulness Practices
Gratitude Practices
Music and Sound Wellness
Creative Journaling Ideas
Meditation for Beginners
Nature and Mental Health
Making Your Home a Sanctuary
Spirituality and Staying Grounded

I also did a podcast on how the game has changed for all of us. You can listen to it HERE. I’ll keep writing new articles for you – everything from staying positive to dealing with practical challenges. You’ll find the most recent ones HERE.

Okay so how do we stay calm when everything feels chaotic? The first place to start is with some simple calming practices that you can do right now.

Simple Calming Techniques

1. If you do nothing else, do this: Take a breath.

Actually take 3 conscious breaths. This is a technique I have been teaching people for a long time and it really works. When you do it throughout the day, it is a game changer. That’s how folks describe it to me. Listen to this short audio to learn this simple technique:

* Play here or download using the little arrow in the top right of the player.

Throughout this guide I’m going to share some different breathing techniques. Remember your breath is your ally in finding calm. Here is another simple one:

2. Three Breaths

The first breath is to let go. Big inhale and loud exhale through your mouth. The second breath is to focus your attention. Silently say “be here”. The third breath is to ask a question. Inhale and on your exhale ask “now what?” Trust that the answer that pops up is likely a good one. And if there is no answer, no worries. The pause itself is valuable.

3. Name it to Tame it

When you are feeling anxious or stressed, try naming what you are feeling. This helps your stress response to calm down. By saying out loud, or to yourself, the negative emotion you are feeling while you are experiencing it, you create a little distance between it and your reaction. It gives your rational thinking mind a chance to take over from the emotional part of your brain. That creates a space in which you can choose how to respond rather than simply reacting.

4. Use the STOP Technique

If you are feeling overwhelmed, it’s probably a good time to stop. Picture a stop sign in your mind and take a moment to pause and refocus. Stop what you are doing. Take a few breaths bringing your full attention to the natural cycle of your breathing. Observe. Ask yourself: What do I notice right now…first within your mind and body, and then outside of yourself to what is happening around you. Proceed. Continue with what you were doing with new awareness.

5. Do Nothing for a Moment

With your mind in overdrive trying to figure out how you are going to manage keeping the kids entertained and juggling work, as well as how to do errands like getting groceries, pausing to do nothing might seem like a luxury you can’t afford. In high stress times our minds can become clogged with thoughts and it’s hard to make sense of them. When you allow yourself to sit for a moment or two, it gives your thinking mind a rest, let’s things settle a bit. Then you can return to your activities with a fresh perspective.

6. Five Finger Exercise

Another calming technique is to touch each finger to your thumb in order beginning with your index finger, middle finger, ring finger and then pinky. Imagine that you are rubbing your thumbprint onto the tip of each finger. Do one hand and then switch to the other hand. Alternatively you can use a worry stone – a smooth polished stone that has a thumb-sized indentation on one side. In this case you hold the stone between your thumb and index finger and move your thumb back and forth across the stone.

7. Sensory Check-in

Do a quick check-in by naming one thing you are experiencing with each of your senses. Look around and name one thing you see. Take a deep breath and name one thing you smell. Close your eyes and name one thing you hear. Run your tongue around your teeth and swallow and name the taste in your mouth. Reach your hand out and touch something and name the texture that you feel. These simple calming techniques work well as strategies to quickly calm yourself in the moment. Then you can turn your attention to some other of the challenges you might be experiencing.

Worry Less

On the top of that list is likely worrying – about everything. It is natural to be concerned right now. But when concern turns into worry it becomes unproductive. Worry doesn’t ever change what will or won’t happen. It’s not like if you worry better or harder or longer that you will prevent the thing you are worrying about from happening. And I know that it might be unreasonable right now to stop worrying. So instead try to worry less by using some of these strategies:

8. Acknowledging your Emotions

You don’t have to pretend that you aren’t concerned. Go ahead and acknowledge what you are feeling. You are a human being after all and emotions are normal. When we acknowledge what we are feeling, we create an opportunity to move forward. Worry, which is a thinking activity, is sometimes a way to avoid what we are feeling. So begin by recognizing what emotions are present in the moment.

9. Let Thoughts Pass By

Worry is a cascading series of negative thoughts. We start with “what if this happens” and then add “and then what if that happens” and so on in a domino effect that often leads to the worst case scenario. Hold on though: your thoughts are not facts or instructions. They are simply thoughts passing through your mind. You can choose to pay attention, or not, to any thoughts you have. Keep reminding yourself that thoughts are not facts.

10. Use the WAIT strategy

Here’s a simple strategy that can help you shift from worrisome thoughts to more productive action. WAIT works like this: What am I thinking? Ask: Is this helpful? Identify something that would be more helpful. Try that thing.

11. How to Stop Worrying [Podcast]

If you are a super worrier or someone who has lots of practice worrying, then it will take some time to build other habits rather than worrying. Listen to this Worry Podcast (or read the transcript) which gives you a deeper dive into why we worry and how to stop.

* Play here or download using the little arrow in the bottom of the player.

12. Use the Worry Chart

I also have a cool tool you can use to break the worry cycle – you can download it here:

If you want more info about it, the podcast in tip #11 explains in detail how to use it.

13. All is Well [Guided Meditation]

All is well is my personal mantra. Give this a listen if you need a moment of re-centering in the chaos.

* Play here or download using the little arrow in the top right of the player.

14. Let it Go [Guided Meditation]

This is a great little meditation to help you let go of thoughts or emotions that are not serving you.


* Play here or download using the little arrow in the top right of the player.

Tools for Managing Stress

Before COVID-19, people were already feeling stressed. In 2019 the World Health Organization declared stress the health epidemic of the 21st century. That had to do with high levels of unhappiness, workplace burnout, overwhelming commitments and extreme distraction. Now we have a new mega-stressor thrown into the mix. Finding and maintaining calm in our lives requires us to have tools to manage stress day to day.

15. Finding Calm in Chaos [Podcast]

When things are hectic or uncertain, we tend to react in ways that may in fact add to our stress. Listen to this finding calm podcast (or read the transcript) and learn how to manage with greater ease the inevitable ups and downs of life.

* Play here or download using the little arrow in the bottom of the player.

16. Rough Road Ahead

Here’s a blog about managing life’s potholes.

17. Accept What Is

Resisting what is happening creates a lot of stress. When we focus on wishing something was different, rather than accepting what is, we use our energy on something that is unproductive. It’s a lot like worrying – lots of time and energy invested and no real results. That doesn’t mean when you accept what is that you do nothing. You simply use your personal resources to change what you can. Think of acceptance as a mindset, not an activity.

There is something wonderfully bold and liberating
about saying yes to our entire imperfect and messy life.
-Tara Brach

18. Control What You Can

Recognizing what is and is not in your control is a key to managing stress. The truth is a lot of things are out of your control – the weather, how other people behave and yes COVID-19. But there are always things in your control. You get to manage your own thoughts, choices and actions. You can’t control the virus, but you can practice excellent hygiene and social distancing, manage your worry, stay connected with friends and family.

19. Know Your Stress Response

When you know your personal physical stress response, you are better able to intervene before you get hijacked by your fight or flight response. How does stress first show up in your body? Do you grind your teeth or get a queasy stomach? Do you hold tension in your neck or lower back? Watch for those signals and then apply a stress reducing strategy.

20. Know your Triggers

This tip goes hand in hand with the one above. When you know what people, places and situations tend to push your buttons, you can pre-plan your strategy ahead of time. For example, if you know that certain conversations with a certain person typically set you off, you can practice some strategies before you talk. You can also remind yourself of things you can do to destress during the conversation. We can be proactive about our stress interventions. We don’t have to wait for them to blow up before we act.

21. Reframe your Perspective

How we look at things creates our experience of that thing. No matter what the situation, there are many ways to think about it. One way is not more right than another. The important thing is whether the perspective we are holding is helpful in the moment. When things feel hard, or you feel stuck, irritated or frustrated, chances are your perspective is not helping. Catch yourself in the moment and ask: “Is the way I am thinking about this helpful?”. If the answer is no, then ask: “What would be a more helpful way of looking at this?”

22. Repeat a Positive Mantra

A mantra is simply something we repeat over and over again. It doesn’t have magical powers but it does reinforce positive thoughts. In difficult situations we want to say something to ourselves that builds confidence, strength and courage. Find a short empowering phrase that resonates with you. Here are a few to consider: I’ve got this. This too shall pass. One step at a time. I have everything I need. Calm and steady.

23. Create a Plan B

Things not going the way you planned can definitely be a stressor. Chances are they won’t. Life is unexpected at the best of times. Have an optimistic outlook on life and have some strategies in your back pocket for the times when things go a little sideways. Knowing that you’ve got plan B covered actually allows you to feel confident and capable. All of the calming techniques listed at the beginning work well to help manage stress. Here are a few more to try:

24. Relax your Body

Our bodies hold onto our stress. While that can happen in many body parts, often we hold stress in two places – our face and our shoulders. Pause throughout the day to soften your face – unfurrow your brow and relax your jar. Notice if your shoulders have crept up towards your ears or if you are slouching forward. Gently roll your shoulders back and down, and lift your heart centre up.

25. Calming Breath Technique 4-7-8

Here’s a little breathing exercise that is helpful in relieving stress. Start with a deep audible exhale through your mouth as you drop your shoulders. Next put your tongue on the roof of your mouth, close your mouth and inhale through your nose for 4 counts. Then retain your breath and count backwards from 7. Finally exhale slowly through your mouth making a haaaa sound counting backward from 8. Repeat the cycle for 3 complete breaths. Set a comfortable pace for this exercise. With practice you will be able to deepen your inhale and exhale and lengthen your breath.

26. Be the Tree [Guided Visualization]

This guided visualization helps you feel grounded, calm and confident.

There are also a variety of creative activities that actually can help manage your stress.

27. Colouring

Colouring is a mindfulness activity. It requires you to focus your attention on the picture and as a result you are no longer paying attention to the constant barrage of thoughts in your mind. It’s not that you don’t have thoughts about the past or what might happen tomorrow, you are focusing instead on picking a colour or staying within the lines. You can find lots of adult colouring books in bookstores or you can download free colouring designs on a variety of websites.

28. Doodle

Doodling is a good thing. It’s a whole brain activity that focuses your attention in the present moment. It’s a great way to give your thinking mind a rest. Grab a pen and piece of paper and doodle for a minute. Let yourself be spontaneous.

29. Paint by number

Doing a paint by number picture allows you to focus on the brushstrokes without having the mental task of choosing colours. It’s a great mindfulness activity that removes any anxiety of needing to be a talented artist.

30. Do a Jigsaw Puzzle

Working on a jigsaw puzzle has a meditative quality. You can become hyper-focused on the task without overloading your thinking mind. You can do puzzles as a solo activity or as a way to interact with others in a non-competitive way that is different from typical board games.

Wow we are almost a third of the way through the 101 tips so it would be a wonderful time to take a moment and breathe. Yup big exhale, deep inhale, big exhale. Good job!

Self Care Ideas

Especially in times like these, our natural tendency is to want to help our friends and family, or to go the extra mile for co-workers who are also stressed to the max. Yes, and…you need to put yourself first some of the time. So let’s look at a few self-care ideas.

31. Energy Drainers & Fillers

Think about your energy, motivation and positivity as a bucket that is constantly leaking. If you don’t fill the bucket, one day sooner rather than later you will find yourself running on empty. You can read more about why this is so important in this blog.

Taking care of your physical body is an important part of feeling like we have what it takes to handle challenges. You already know that…eat well and get some exercise. Here are some other things to keep in mind:

32. Get some Sleep [Meditation]

We now understand that quality sleep is as important as nutrition and exercise. Many people do not get a sufficient amount of sleep on a daily basis. If you have trouble falling asleep, give this guided meditation a listen.

33. Take a Sip

Your brain is mostly made of water. It takes only 2% dehydration to begin to affect your attention, memory and other cognitive skills. Keep a water bottle handy and pause to rehydrate your brain and body. You can turn it into a mindfulness exercise by taking a sip and paying attention to the experience of drinking your water. Hold the water in your mouth for a moment before you swallow. How does it taste? Visualize the water moving down your throat and into your stomach as you swallow.

34. Practice Yoga

There are countless benefits to practicing yoga and you don’t have to be a super bendy, incense burning, lululemon kind of person to take advantage of them. I have a daily yoga practice and it makes a huge difference in my ability to remain calm and grounded. I am a mega fan of Yoga with Adriene, which has a huge catalogue of free at home yoga videos.

35. Build a Success Circle

I know we are all social distancing, but that doesn’t mean social disconnection. One of the key characteristics of resilient people is that they have a social network to rely on. I like to call it your success circle. These are not just people who can do stuff for you – like get groceries when you are quarantined – they are also the people who support you, cheer you on, give you a nudge when you need it. Who is in your success circle? Do you need to expand it?

36. Ask for Help

A surefire path to burnout as a co-worker, parent, spouse or community member is to try to do it all yourself. Self care means knowing that more often than not you need a little help. Sure I know, we don’t like to ask for help because we know everyone has a lot on their plate. Try this: ask for what you need and trust that others are capable of saying no if they need to. And…

37. Ask for More Help

Sometimes we need extra help. Sometimes it is just too much for you and your success circle to handle. Sometimes we need the help of professionals to guide us through very challenging times. In your community there are resources to help. If you are not sure where to go, ask someone to help you find help.

38. Say No

Now imagine that you are on the receiving end of a request to do something. You are entitled to say no. Self care requires us to set boundaries. Remember that bucket I mentioned? Well if you never say no, your bucket will be bone dry. Try one of these replies to a request you do not have the time, energy, or motivation to do: “Let me get back to you.” This creates a space for you to consider whether you want to or are able to agree. “My focus right now is on (my family, my health) so I have to say no.” “I appreciate that it must be hard to find help; however I am not able to say yes right now.”

39. Self Compassion

The truth is we often treat ourselves very differently than we do other people. We often say far nastier things, hold unrealistic expectations and judge ourselves more harshly than we do others. Extending self compassion helps to create a sense of inner calmness. The simplest way to do this is to ask yourself: “What would I say to -insert name of dearest friend-?

40. I am Enough [Meditation]

Just in case you have forgotten, try this guided meditation that reminds you that you are indeed enough.

Before we move on to take a look at the role of optimism and positive thinking as a way to find calm in the day, let me throw my two cents into the mix…you are absolutely lovely. I mean that.

Optimism and Positive Thinking

41. Watch for your Negativity Bias

You might have heard that saying about negativity is velcro and positivity is teflon. Not exactly. But our brains are tuned into negativity. It’s part of how they developed. In order to survive we have to be on the alert for potentially negative things. That doesn’t mean that we can’t overcome our negativity bias, it just means that we have to be conscious of it. We need more positive experiences and thoughts than negative ones in order to have an overall positive outlook. Look for opportunities to increase positivity and decrease negativity. Here are some ideas:

42. A Dose of Positivity

Take 5 minutes to read and think about something motivating. There are lots of books of daily inspiration which contain short passages to read and reflect on. Find the time that suits you best to sit quietly for a few minutes – first thing in the morning, after work or before bed. Or subscribe to a quote of the day. When it arrives in your inbox, take that as a signal to pause and soak up a little positive inspiration.

43. Collect your Positives

You don’t have to do a gratitude journal to capture and record positive experiences. When you notice a positive experience, write it on a small sticky note and post it on the wall. If you want, you can always jot them into a journal at the end of the day. Or write your positive on a little slip of paper and drop it into a jar on your desk or kitchen counter.

44. Choose your Friends Carefully

Who you hang out with matters – even if it is virtually. Read this blog to find out how negative energy wears off on you:

45. Take a Mini Vacation

Keep a picture of your favourite vacation spot handy and imagine yourself in the photo. What appeals to you about this place? What sounds do you hear? What sights do you see or smells do you notice? Hopefully that makes you feel happy. While we are on the subject of happiness…

46. Be Happier

Here’s a blog that explains why your happiness is up to you and gives 7 tips for having more happiness right now.

Now and then it’s good to pause in our
pursuit of happiness and just be happy.
–Guillaume Apollinaire

47. Start Hope-Mongering

If you are looking for ways to find calm, trade fear-mongering for hope-mongering. There is no calm in the midst of fear. Instead of looking for the worst case scenario, start imagining the best case scenario. One of my favourite movies is Shawshank Redemption. The tagline for it was: “Fear can hold you prisoner. Hope can set you free.” It’s on the wall in my office. As the character Andy Dufresne says: “Hope is a good thing, may be the best of the things.”

48. Lighten Up

There’s nothing funny about this virus. It is deadly serious stuff. Even in the midst of a pandemic we can look for ways to lighten up and not take ourselves so seriously. Find things that make you laugh. That will help decrease stress hormones and release endorphins. There is no better time for cat videos or silly memes.

49. Create World Peace

I wrote this blog before COVID-19 but the message is applicable today. The world sure is in need right now. There is a part for you to play. Don’t underestimate your ability to have a positive impact on others.

The next group of tips might seem a little ironic given that you are online somewhere right now reading this. Technology plays an important role in the stay at home situation we find ourselves in. But it’s both a blessing and a curse. Finding calm means we have to be mindful about how we use technology.

Unplugging from Technology

50. Unplugging with Purpose

We were all in a dysfunctional relationship with technology before COVID-19 happened. Now that we are spending all of our time at home, the temptation is to be plugged in 24/7 which is counterproductive to keeping a sense of calm. I get that the idea of unplugging might make you feel more anxious. There’s actually a name for that anxiety about being phoneless: nomophobia (no mobile phone phobia). Listen to this podcast or read the transcript) to learn more about simple ways to do a digital detox.

* Play here or download using the little arrow in the bottom of the player.

Right now though you can take some small steps to prevent technology from increasing your anxiety:

51. Limit Information Overload

At the best of times we are bombarded with information. Now more than ever it’s important to limit how much news you consume. Pick one trustworthy site or program and check in once a day to get your updates. You can only process so much information in a day. Hearing repeated stories or endless commentary will add to your stress.

52. Social Media

Social media lets us stay connected to people we care about. It also can be a toxic black hole. If social media does not make you feel good – calm, uplifted and hopeful, then take a giant step back. Create some rules for yourself. Avoid endless scrolling. Watch getting drawn into negative comment threads. Consider blocking trolls even if they are people you know.

53. Protect your Kids

There might be a huge temptation to use technology to help distract or entertain your children. The truth is they need some rules too. There can be serious mental health implications for kids who spend all day with a screen of some kind. Here’s a good resource for parents.

Now on to how mindfulness can help.

Daily Mindfulness Practices

Mindfulness is our ability to have conscious awareness of the present moment – paying attention to where we are and what we are doing. Research suggests that mindfulness practices can reduce anxiety and stress and help us be less emotionally reactive. You can pick and choose which of these mindfulness practices would be a good fit for you.

54. Living in the Moment

Sometimes mindfulness is referred to as “living in the moment”. I don’t really like that description. Read this blog to find out why.

55. The Power of a Pause

Taking a moment to pause is actually an essential habit of well-being and a key to calming yourself. When you pause you have an opportunity to ground yourself in the present moment and reset. I did a deep dive into why pausing is so important and how to weave them into your day in this podcast which you can listen to or read the transcript.

* Play here or download using the little arrow in the bottom of the player.

56. Five Questions

One thing you can do with a pause is ask some powerful questions. Check out this blog that gives you 5 questions that can change your day.

57. Start your Day

How you start your day has an impact on how your day will unfold. Even in the midst of chaos, a positive start to the day allows you to roll with obstacles and complications with greater ease. Do you start the day feeling calm and focused? If no, then think about one change you can make that would set you up for success.

58. Set a Morning Intention

One powerful way to start the day is to set an intention. It’s not about creating a to-do list for the day. Instead it’s a way to focus on the quality of the day you want to create. Check out this guide that walks you through the process.

59. End your Day

How you end your day is as important as how you start it. First take a few minutes to reflect on what worked today. It’s easy to focus on what didn’t go well or what tasks you didn’t get done. Instead take time to acknowledge and celebrate all the things that you did accomplish.

Then let the day go. At the end of the day one thing is certain – you can’t get it back. So dragging with you the remains of the day into your sleep won’t change what happened or likely impact positively on tomorrow. Take notice of what didn’t work today and then let it go. Be compassionate with yourself. We all make choices that don’t necessarily serve us well. The key is to let them go and then choose differently tomorrow.

60. Daily Reflection Page

You can download this quick and easy template that helps you set a morning intention and then do an evening reflection.

Here are a few mindfulness exercises that help you focus on the here and now:

61. A Cup of Mindfulness

Take the opportunity for a mindfulness moment when you have a cup of tea or coffee. Hold your mug as if it is something precious. Immerse yourself completely into the experience of drinking your beverage. Be mindful of each sip you take. Notice the taste, texture and smell. If you become distracted by thoughts or other noises, simply bring your attention back to your cup. Once you finish drinking, spend a minute or two noticing how you feel. Then return to your day.

62. Wash your Hands

Really? Wash your hands? This has a double pay-off. Yes of course wash your hands to eliminate the spread of the virus. You can also use this activity as a mindfulness moment. Become super curious about hand washing by bringing your full attention to the task. Listen to the sound of the water. Notice the feel of the soap between your fingers. Feel the water running over your skin. Notice the texture of the towel as you dry your hands.

63. Finger Labyrinth

Walking a labyrinth is a calming and meditative experience. These days you can’t travel to one of the many labyrinths around the world but you can create an alternative experience by using a finger labyrinth. You simply trace the path with your finger rather than walking it with your feet. There are free templates available online.

Woo-hoo we are ⅔ of the way through the list.

Let’s pause and take another breath before we continue.

Gratitude Practices

Positive psychology research has shown that people who practice gratitude have reduced stress and better sleep and tend to be more emotionally resilient. Without a regular gratitude practice, it’s easy to become desensitized to all of the blessings in our lives and we begin to take them for granted. The more you practice gratitude, the more blessings you begin to see and acknowledge.

64. What you Don’t Know about Gratitude

There are lots of ideas in this podcast on gratitude. You can listen or read the transcript.

* Play here or download using the little arrow in the bottom of the player.

65. Gratitude Quotes

Get inspired with these gratitude quotes.

66. Say Thank You

Meister Eckhart once said “If the only prayer you ever say in your entire life is thank you, it will be enough.” When a crisis like COVID-19 hits, it reminds us of all the things we can say thank you for. Take the time to express your gratitude – to health care workers, first responders, grocery clerks, truck drivers, and all the other people on the front line for us. Say thanks to your friends and loved ones – not only for the things they do but also for the wonderful people they are.

67. Gratitude Jar

This is a great way to make your gratitude visible. Cut some small slips of paper and put a jar on your kitchen counter or bedside table. Every day count your blessings and write something on a paper and put it in the jar. Watch your blessings increase. On days when you feel overwhelmed or anxious, take the papers out of the jar and read what you have written.

68. Best of the Day

Create a daily ritual with your partner in which you share what you were most grateful for that day. This is a wonderful way to end your day both to practice gratitude and deepen your connection with your partner.

69. Snap a Photo

Take a photo each day of something you are grateful for. This practice encourages you to look for the good in each day. You can create an album that you can scroll through whenever you are feeling less grateful. Check out the other gratitude tips in the JOURNAL and MUSIC sections.

Music and Sound Wellness

Music and mood are linked together. The way we look at the world changes depending on the music we are listening to in the moment. That’s because human beings are hardwired for sound so we can intentionally use music to help calm us.

70. Sound Wellness [Podcast]

Listen to this podcast (or read the transcript) to learn about stress management through sound wellness. You’ll get some cool ideas.

* Play here or download using the little arrow in the bottom of the player.

71. Be a Performer

Everyone has been moved by the voices of Italians singing from their balconies. Now is not the time to be shy so go ahead and start singing – in the shower, with your family, on your balcony or porch. Don’t be surprised when other people join in. We can lift up our voices in celebration of life.

If you are someone who plays music, you might find it calming to tickle the ivories, dust off the guitar or start strumming the ukulele. Feel free to share your talents on social media or open your windows and give your neighbours a free concert.

72. Singing Bowl Meditation [Audio]

This is a very powerful meditation using the sounds of Tibetan singing bowls. It’s designed to create a greater sense of peace and relaxation.

There is a fun way to utilize the power of music by creating personal playlists. The key is to pick music that resonates with you. It doesn’t matter what anyone else might think of a song. It’s the impact that it has on you that is important.

73. Calming Playlist

Find music that soothes or grounds you. For me one of the most spiritually moving pieces of music is “Om Namo Bhagavate” by Deva Premal. Whenever I listen to it, I feel a sense of deep connection to myself and the world. Use this calming playlist whenever you need to re-focus, de-stress or become more grounded.

74. Energizing Playlist

Find music that creates energy in your body. These songs are the ones that makes your body want to move whether you chair dance or actually get up and boogie. You can also include songs that have positive or motivating messages. Use this energizing playlist whenever you need a boost, feel bored or want to shift your energy upward.

75. Gratitude Playlist

Find music that has a message of gratitude or appreciation. Google gratitude playlists for lots of ideas. Use these songs to deepen a heartfelt connection to yourself, others and the world.

Creative Journaling Ideas

Research shows that there are therapeutic benefits to journaling. Putting your thoughts on paper can help you unclutter your mind, release emotions, build positivity, and enhance creativity. Often people get stuck on a preconceived idea about the format journaling should take. Throw out whatever rules you have and simply start. Here are some suggestions for creative ways to journal:

76. Brain Dump

If your mind is feeling particularly cluttered up with thoughts, try a brain dump journal.Take a few minutes to dump all your thoughts onto a page going as quickly as you can. Use bullet points rather than sentences. Once you are done there is no need to do anything with any of these thoughts. Just enjoy the clear space in your mind.

77. Write & Rant

You know that thing that you are so annoyed or irritated about? Take a minute to rant about it on a page. Feel free to let loose. Once you are done, crumple up the paper and toss it. If it has particularly sensitive information, then consider burning, shredding or tearing it into little pieces.

78. Mind Map

Journal writing does not have to use full sentences. Create a mind map by putting the main theme in the center of the page and then link other thoughts and ideas to it.

79. Write a Letter

Your journal could be a collection of letters that you write to real or imaginary people. They could be people you know or historical figures, celebrities, authors, or characters in books or movies. These are letters that are intended for your eyes only as a way of self reflection.

80. Gratitude Journal

There are many ways to keep a gratitude journal. The most important thing is being consistent in doing it. You can write three things that you are grateful for each day. Some days you might choose to expand your thoughts on one or more of these things. Some days you might choose to write fairly general things such as “my health”. On other days you might pay closer attention to details such as “the way my body feels after yoga class”. You can also create an ongoing list. Each day you add a new thing you are grateful for without repeating any items.

81. Mindful Journal

This downloadable journal has 66 word prompts for journaling.

Meditation for Beginners

If you don’t have a meditation practice, now might be a good time to consider it. There is a ton of good research showing the benefits of meditating on a regular basis. In particular it helps reduce stress and anxiety and enhances overall emotional health and well-being. The best thing is you don’t have to sit for a long time to get the benefits. Here are some tips for getting started:

82. Start Small

While there are many forms of meditation (which you can explore once you have a regular practice rolling) start with a simple breath meditation for only 3 minutes. Sit upright, allow your eyes to close if that’s comfortable for you, and simply focus your attention on your breath. Be the observer of each inhale and exhale. Breathe in your normal and natural way. If you get distracted, no worries just bring your attention back to your breath.

83. Count Breaths

Another way you can do this simple breath meditation is to count a cycle of ten breaths. For some people this is helpful when starting as it gives you structure. Count each breath at the end of your exhale, up to 10 breaths, and then begin again. If you lose track of the count, nor worries simply start again at 1. Using guided meditations is also helpful, particularly if you are new to meditation. They give you support and encouragement as they guide you through the process. There are lots of apps that provide guided meditations. Here are two that I have recorded that might be helpful right now.

84. Breathing in Breathing out [Guided Meditation]

* Play here or download using the little arrow in the top right of the player.

85. Just Breathe [Guided Meditation]

* Play here or download using the little arrow in the top right of the player.

86. Meditation Guide for Beginners

You will find more information about starting a meditation practice in this downloadable guide.

Nature and Mental Health

With social distancing we might have a tendency to just stay indoors but nature provides us with wonderful ways to find calm. That’s because human beings are hardwired to connect nature. If you practice appropriate social distancing you can still take advantage of all the benefits the outdoors has to offer.

87. Forest Bathing

Forest bathing is the Japanese tradition of shinrin-yoku which encourages us to spend intentional time in nature. You can learn more about it in this blog:

88. Walk

There is a long list of benefits of going for a walk. Whether you are power-walking to get some cardio in, or going at a more leisurely pace to decompress, or practicing walking meditation, just go for a walk every day. Even a 10 minute stroll can help lift your spirits.

89. Step Outside

Start your day by stepping outside. Take a moment or two to fill your lungs with fresh air and observe what is happening in your backyard or neighbourhood. Look at the sky, listen for the birds, take in the trees. Notice what nature has to say to you each morning.

90. Nature Images

There are some studies that suggest images of nature can have a positive impact on our well-being. Spend some time looking at beautiful pictures of nature. Add an image of trees or water to your screensaver. Print a picture and post it on your frig or bathroom mirror.

91. Nature Sounds

The sounds we find in nature can help us relax because they calm the part of our brain that is responsible for our fight or flight response. Sounds like water flowing, rain falling, birds chirping, wind rustling through leaves are all perceived by our brain as non-threatening. You can use these sounds as background music or to help you fall asleep.

Making Your Home a Sanctuary

Since we are all spending a lot more time at home than we usually do, it’s important to consider the impact your living space has on your mental and emotional state. To put it simply – order creates calm. Physical clutter and disorganization reflect things going on in our heart and mind. That doesn’t mean you have to take on a massive purging of your home right now. Instead consider some small things that can make a big difference.

92. Make your Bed

Getting the day off to the right start can make a big difference to your overall mood. Making your bed helps set the tone for the day. It’s a small thing that you have control over. You can treat it like a mindfulness practice by bringing your full attention to the task. You can also think of it as an act of gratitude rather than a chore that has to be done. Or just make the bed!

93. Create Routines

Making things orderly does not have to take a lot of time, energy and focus. You can keep a handle on clutter by dealing with it in the moment. Simplify your routines by not leaving tasks half finished. Put things away when you are finished with them. Do the dishes at the end of the meal. There’s nothing worse than a sink full of dirty dishes to create a sense of chaos. A clean counter, whether it’s in the kitchen or bathroom, always creates a greater sense of order. Approach laundry as a three step process – wash, dry AND put away.

94. Creating a Home Sanctuary [Podcast]

There’s no more important time than in the midst of this COVID-19 crisis to feel like your home is a sanctuary – a place that offers you refuge from the chaos going on in the world. Listen to this podcast (or read the transcript) for some tips on creating a calm and inspiring space for recharging.

* Play here or download using the little arrow in the bottom of the player.

95. The Hidden Cost of Clutter [Podcast]

Maybe you do have the energy to take on some decluttering in your home. Listen to this podcast (or read the transcript) on the toll clutter takes. It might inspire you to get started.

* Play here or download using the little arrow in the bottom of the player.

Spirituality and Staying Grounded

In the normal course of our day, things happen that knock us off balance. Sometimes a life event gives us a greater shove. In times of great upheaval, like right now, being able to find a calm and grounded space within ourselves is more important than ever.

One of the characteristics of highly resilient people is that they feel deeply connected to what is most important to them in life. They have a spiritual practice of some kind. That doesn’t necessarily mean that they follow a particular religious tradition, although they might. What it does mean is that they are able to see meaning and purpose in what they do.They have a belief system that guides them. They have faith in themselves and the universe (God, Allah, Spirit, Mother Nature) to overcome adversity. That allows them to be able to make sense out of what is happening. Here are some ways that might help you stay grounded:

96. Guiding Principles

A set of guiding principles is your personal code of conduct. Sometimes those are given to us from a religious tradition and sometimes we craft our own rules of engagement with life. If you are curious about creating guiding principles, read this blog on rules for living.

97. One Powerful Question [Podcast]

What is your primary belief about life? It’s important to know because it influences your thoughts and actions. If it’s an empowering one, then it can help you stay grounded in difficult times. Listen to this podcast (or read the transcript) about the one question that can change your life.

* Play here or download using the little arrow in the bottom of the player.

98. Help Others

When we feel like we are in survival mode, it’s easy to be focused on me and mine. Taking a step back to remember that we are actually part of a giant ecosystem that is interconnected can help us to find a sense of calm and purpose. One way we can do that is to help others. We often see the best of humankind in the midst of the worst circumstances. Reach out and help someone.

99. Majestic Mountain [Meditation]

This guided meditation is designed to help you find the calm centre within.

* Play here or download using the little arrow in the top right of the player.

100. Hold On to Something

Challenging times can make us feel adrift. Holding a tangible object that represents one of your core values, or guiding principles, can act as an anchor. Look for something meaningful that can fit in your pocket, like a stone with a word written on it, or a small object, or a piece of jewelry like a bracelet or a mala or rosary.

And ta-da we have made it to the end.

I’ve saved this one for last because it kind of brings us full circle. We started with simple calming practices for you – things that can quickly and easily help you find calm in the midst of all the chaos. Now let’s turn to a practice that not only helps you but also offers calm to the whole world. It is the kindest and most compassionate practice I know.

101. Loving Kindness [Meditation]

This beautiful meditation helps soothe the mind and offers wishes of love and kindness to yourself and others.

May we all be well.

May we all be happy.

May we all be safe.

May we all live in peace.