Ways to Nurture Inner Calm and Reduce Stress (with Advice for Dialysis Patients)

In modern society, everyone, patients and non-patients alike, faces stress in life and at work.

This stress affects not only our physical health but also our mental state. Learning how to nurture inner calm, think positively and reduce everyday stress is very important for everyone.

Here are some simple, practical methods that we hope will help you.

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1. Ways to nurture inner calm

1. Meditation and deep breathing

Meditation is a good way to calm the mind. Spend 10 minutes each day settling down and focusing on your breathing, feeling every inhale and exhale. This helps reduce anxiety and stress. Deep breathing can also calm us quickly. When you feel very stressed, try a few deep breaths: count to four as you breathe in, then breathe out slowly.

*To learn how to meditate, see this short video: better leaf, “How to practice meditation” (click to watch)

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2. Exercise

Exercise releases stress and makes us feel happy. Taking a little time each day to walk, jog or do yoga is good for the body and also lifts our mood.

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2. Practical ways to think positively

1. Positive self-talk

We often say negative things to ourselves, such as “I can’t do it” or “I’m not good enough.” Try turning them into positive ones, such as “I can give it a try” or “I will get better.” This kind of self-talk raises our confidence and our mood.

2. Gratitude journal

Write down three things you are grateful for each day, big or small: for example, the good weather today, a friend’s support, a family member’s love. These small expressions of gratitude help us see the good in life and build positive thinking.

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3. Practical ways to relieve everyday stress

1. Time management

Effective time management makes us more organized and reduces anxiety. Try making a to-do list every day and handling the important things first, so you don’t feel there is not enough time.

2. Seeking support

When the stress feels overwhelming, talk with friends or family, or join a support group. Sharing your feelings and experiences may bring you unexpected help and support from others.

3. Healthy diet and sleep

A healthy diet and enough sleep are also very important. Eat more fruit and vegetables and less junk food, and make sure you sleep 7–8 hours each night; these keep body and mind in the best condition.

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4. Special advice for dialysis patients

Dialysis patients face more challenges, but there are also many ways to improve quality of life. First, follow your physician’s advice and keep up regular dialysis and health checks. You can also talk with other dialysis patients and share experiences and feelings. Finally, keep a healthy lifestyle with moderate exercise; these all help you cope better with your condition.

*How to exercise during dialysis: a demonstration by Dr. Chien-Chung Kuo of the Tumbler School (click to watch)

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Conclusion

Whatever stress or anxiety you face, you can try the methods above to nurture inner calm, learn to think positively and relieve everyday stress. We hope these suggestions help you, and that they make your life fuller and happier.

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References:

1. Tzu Chi University School of Medicine, A Study on the Effect of Meditation on Stress Reduction, 2019.
2. Chang Chia-Wei, Deep Breathing and Stress Management, Journal of Health Psychology, 2021.
3. Li Mei-Li, The Effect of Exercise on Mental Health, Sports Science Research, 2020.
4. Wang Ta-Wei, Positive Self-Talk and Mindset Change, Acta Psychologica Sinica, 2018.
5. Li Shu-Fen, The Effect of Gratitude Journaling on Psychological Resilience, Happiness Studies, 2022.
6. Liu Chih-Chiang, Time Management and Stress Reduction, Journal of Management Science, 2021.
7. Wu Hsiu-Chen, Social Support and Mental Health, Journal of Social Work, 2019.