5 Healthy Habits to Become Calmer

07 February, 2019
Some of the most effective habits to become calmer life and avoid stress include getting exercise...and singing and dancing can also be a big help!

As time goes by and you grow older, you take on more responsibilities and they often bring challenges and hardships with them. No one is safe from going from times of peace and joy to challenges and difficulties, and vice versa.

Today’s world has us all living at full speed and under constant physical, emotional, and spiritual pressure.

As a result of the fragility and heavy demands of daily life, problems such as stress and depression are currently considered the greatest evils of the 21st century.

The root of these problems has to do with our way of thinking and how we interpret reality, however.

People who are able to relax in the face of life’s adversities develop fewer problems related to stress.

While stress is a natural process for the human body, there are a variety of options and methods to help keep it under control.

Why you should live a calmer life

Woman relaxing
Stress and depression are often associated with low rates of productivity, poor performance, and a loss of efficiency in various areas of your daily life.

The negative effects of stress can also be harmful to your health. You’re more susceptible to physical illnesses and other disorders when your immune system is weakened.

Some of the problems that can arise include the following:

  • Gastritis
  • Anxiety
  • Insomnia
  • Colitis
  • Depression
  • Sexual disorders
  • High blood pressure
  • Heart attack
  • Stomach ulcers
  • Irritable bowel
  • Psychosis
  • Hair loss

See also: 7 symptoms of stress you shouldn’t ignore

Habits to live a more peaceful life

1. Eat healthily and in moderation

The busy pace of life today can cause people to skip meals, which is a big mistake.

Remember that having healthy eating habits helps your body get enough nutrients to get through stressful situations.

There are certain foods that actually counteract the levels of stress and fatigue, however.

Increase your consumption of:

  • Blueberries
  • Green tea
  • Spinach
  • Milk
  • Dark chocolate
  • Salmon
  • Rice

Did you know? 4 ways to drink green tea

2. Get exercise

Woman exercising near river
Staying active has both physical and psychological benefits.

It’s well known that getting exercise promotes the release of endorphins, which makes you feel happier. It also improves your physical performance and lung capacity.

Releasing tension relaxes your mind and body, giving you feelings of well-being, and improving your sleep quality. It also helps reduce stress levels and aggressive feelings.

3. Get good rest

It’s important that you sleep well at night because during your sleep cycle the brain sorts through the large amount of information that was absorbed during the day.

This process allows your body to recover from stress and the impacts of it. In other words, the state of your mind and body is restored.

On the other hand, studies have shown that sleeping next to a partner can help reduce feelings of stress by decreasing cortisol levels and increasing the production of oxytocin.

The elderly should get between seven and nine hours of sleep a day, adults between seven and eight, adolescents between eight and 10, and finally children should sleep between eight and 12 hours.

4. Try yoga and meditation

Woman meditating
These activities are very popular today because they’re so effective at reducing stress.

Although the impacts of yoga on some levels have not yet been studied, there is a scientific consensus that practicing Kirtan Kriya meditation (KKM) is beneficial.

Meditating 12 minutes a day for eight weeks reduces the biological mechanisms that are responsible for an increase in inflammation to the immune system.

Additionally, a study done by the Seoul National University (South Korea) found that the practice of mindful meditation in the long term could be a possible treatment strategy for clinical populations with depression and anxiety.

5. Listening to music, singing, and dancing

It’s been said that the whole world is harmony and rhythm. There is no stress within it because that would mean losing the rhythm. These are the basics of music.

In the book “How to be Happy According to Don Quixote” by David Garcia-Rodrigo Roquero, he argues that music and singing increase positive emotions and motivation.

This leads to the production of endorphins, which contribute to feelings of well-being, alleviate anxiety, and distract you from pain.

According to the research group The Mind Lab, “Weightlessness” is one of the most relaxing songs in the world because it reduces anxiety by up to 65%.

When it comes to singing, this practice forces you to breathe more deeply and provide oxygen to your body. Your body relaxes as a consequence.

Singing also favors the production of endorphins and oxytocin, which relieve anxiety and stress. In some cases, it can even improve the symptoms of depression and loneliness.

When you dance, the rhythm of music influences your heart and respiratory system. It also calms the left hemisphere of your brain, which is in charge of functions like emotion and intuition.

In short, if you want to enjoy good health, you should cultivate some habits that will help you lead a calmer life. Now you know how to do it.


  • Black, DS, Cole, SW, Irwin, MR, Breen, E., St. Cyr, NM, Nazarian, N., Khalsa, DS y Lavretsky, H. (2013). La meditación yóguica revierte la dinámica de transcriptoma relacionada con NF-κB e IRF en leucocitos de cuidadores familiares de demencia en un ensayo controlado aleatorio. Psychoneuroendocrinology, 38 (3), 348–355. https://doi.org/10.1016/j.psyneuen.2012.06.011.
  • Troxel WM. It’s more than sex: exploring the dyadic nature of sleep and implications for health. Psychosom Med. 2010;72(6):578-586. doi:10.1097/PSY.0b013e3181de7ff8.
  • Hwang WJ, Lee TY, Lim KO, et al. The effects of four days of intensive mindfulness meditation training (Templestay program) on resilience to stress: a randomized controlled trial. Psychol Health Med. 2018;23(5):497-504. doi:10.1080/13548506.2017.1363400.
  • A Study Investigating the Relaxation Effects of the Music Track Weightless by Marconi Union in consultation with Lyz Cooper. Mindlab International. https://www.britishacademyofsoundtherapy.com/wp-content/uploads/2019/10/Mindlab-Report-Weightless-Radox-Spa.pdf.
  • García-Rodrigo Roquero D. Cómo ser feliz según Don Quijote. Madrid: Bubok Publishing S.L.; 2017.
  • Baratucci, Yanina (2011). Estrés y alimentación. Universidad FASTA. http://redi.ufasta.edu.ar:8080/xmlui/handle/123456789/343?show=full.