Finding Inner Peace When the World Feels Upside Down

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Have you ever wondered why you can’t seem to find peace, even when you have some free time? You’re definitely not alone! Many people in therapy report struggling to relax. Even during their downtime, they might feel restless, guilty, or compelled to be doing something. You might catch yourself asking, “Why can’t I just calm down? Why is my mind always buzzing?” Well, the answer often lies in how our brains work, the habits we’ve developed, and how we handle stress.

So, can you kick back, prop your feet up, and enjoy a good book, listen to music that lifts your spirits, or let your mind drift? Or do you find it uncomfortable to "waste time" and end up tackling laundry, organizing closets, or feeling guilty for not being productive?

If you feel like you relate more to the second scenario, don’t worry. There’s nothing “wrong” with you! This feeling might mean that your brain has trouble relaxing. When the emotional parts of our brains are overactive, we often keep busy to avoid anxious thoughts or feelings of hopelessness.

Relaxation can be hard for many reasons. Often, it comes from habits that keep our minds busy. Some people feel uncomfortable without quick boosts of excitement. For those with anxiety or depression, relaxing can be especially tough.

Others may find it difficult to unwind due to past emotional issues or ongoing worries. Scrolling through social media late at night can also make it harder to relax. Ironically, just thinking about taking time to relax can stress some people out! The good news is that there are many ways to help your mind relax.

Mental Habits That Disrupt Relaxation

In the sections to come, I’ll share more about what contributes to an overactive brain and some fantastic strategies to help calm it down. Let’s start by exploring the five common mental patterns that can make relaxation feel like a challenge!

Chasing Dopamine Excitement Instead of Peace

Dopamine is a chemical in the brain that affects motivation and rewards positive behavior. Your brain releases dopamine when you enjoy activities like eating tasty food, exercising, having sex, or socializing. This chemical helps you repeat behaviors that are good for survival. However, today’s fast-paced culture makes it harder for our brains to handle dopamine properly.

Social media provides constant distractions like news, notifications, "likes," and comments to keep you engaged. If your brain gets too much dopamine all the time, it can become worn out. This leads to lower dopamine levels, making it hard for you to feel happy. As a result, your mind may feel restless and seek new excitement.

To support your brain, try a "dopamine detox." Limit your social media use to 15 minutes once or twice a day. Focus on spending more time with people face-to-face. You can also boost your dopamine levels in healthier ways: eat a protein-rich diet with fewer carbohydrates and consider using supplements like green tea, rhodiola, and ginseng.

What is 'dopamine fasting' and is it good for you?

The Brain in Constant Alertness

Some people find it hard to relax because their emotional brain is overly active, especially a part called the amygdala, which helps us notice threats. This can happen due to trauma, chronic pain, ADHD, or long-term stress. When the amygdala is too active, the brain sends out danger signals even when there is no real threat. This can lead to anxiety, depression, or a constant need to keep busy. People often fill their schedules to distract themselves from unpleasant thoughts and feelings of hopelessness. However, when things are quiet, worries and depression can come back.

To calm an overactive emotional brain, practice challenging negative thoughts. Therapy and self-help methods can be effective. Some dietary supplements that may help include saffron, omega-3 fatty acids, and GABA. Techniques like autogenic training, progressive muscle relaxation, guided breathing exercises, prayer or meditation, and using essential oils such as lavender, bergamot, or chamomile can help reduce anxiety and promote relaxation.

Body Stuck in Stress Mode

Any situation that the brain perceives as demanding or threatening automatically triggers the sympathetic nervous system (SNS) and the “fight or flight” response. In healthy conditions, once the threat is gone, the body returns to normal through the parasympathetic nervous system (PNS), which promotes relaxation.

However, in many people, the SNS acts as if it is “stuck in fifth gear." Even without any real danger, the brain behaves as if it is on autopilot, constantly on the lookout for potential threats. This state can be caused by various triggers—stressful events, perfectionism, loud noises, anticipation of unpleasant situations, and even a diet high in carbohydrates and caffeine.

You Stress About Relaxation

It’s funny how sometimes trying to relax can turn into just another thing we stress about! When relaxation feels like a task on your to-do list, it can take away the joy and actually make things worse. This experience is even referred to as "stresslaxing." If you find yourself constantly measuring how well you’re relaxing or aiming for that “perfect” relaxation experience, you might just be piling on more stress. Perfectionism doesn't help either because it sets unrealistic expectations and can leave you feeling defeated.

So, how can you lighten the load? First off, try letting go of the idea that relaxation has to serve a purpose. Embrace those little moments of peace without a plan or goal in mind. Whether it’s breathing deeply, taking a relaxing walk, or meditating, do it without the pressure of controlling how it turns out.

Instead of sitting with a book and worrying about being “relaxed enough,” go for a short walk in nature. Take time to notice everything around you: the smell of flowers, the sounds of birds, or the gentle breeze on your skin. Remember, self-care is different for everyone; try different activities that truly make you happy and calm!

Avoid Negative News

If you constantly check the news or scroll through social media at night, you fill your mind with negative stories. News about disasters, accidents, or political issues can create fear and tension. When your brain is always alert, it becomes difficult to relax. Spending time with negative people also affects your mood and makes you feel stressed.

To calm your brain, try to reduce your screen time before bed. The blue light from devices disrupts sleep and increases stress. Instead, choose content that inspires or relaxes you. Make time for activities that help you unwind, like walking in nature, meditating, or reading.

At the end of the day, take a moment to think of things you are grateful for. Remembering what makes you happy can improve your mood and help you relax.

A Practical Daily Plan for a Calmer Brain

If you're looking to calm your mind and find a lovely sense of inner peace, daily habits can really make a difference! Just a few small changes to your routine can work wonders for reducing stress and help you feel more in control of your thoughts and feelings. Here’s a friendly suggestion for a daily routine that blends physical activity, mindful eating, mental exercises, and some relaxing techniques just for you!

Suggested daily routine

• Morning

  Don’t get up suddenly. Stay in bed for a few minutes. Breathe deeply or pray. Drink a glass of water with lemon. Then, have a protein-rich, low-carb breakfast. Good options are a smoothie with Greek yogurt, avocado, and nuts, or a vegetable and cheese omelet. Eating protein in the morning helps stabilize blood sugar levels, keeps you feeling full, and supports brain function. It's better to eat carbohydrates in the evening for recovery and better sleep. If you can, include some physical activity before work. This could be a light walk, exercise, or walking to work.

• During the day

  Limit news and social media to 15 minutes. Take a few minutes for meditation or prayer. When you feel restless, do some short breathing exercises. Challenge any negative thoughts and replace them with more realistic ones. Find a hobby that makes you happy, without pressure to be perfect.

• Evening

  Take magnesium or GABA supplements an hour before bed if needed. Before you sleep, take a moment to appreciate the good moments of the day or pray. This simple act can help relax your mind.

Living this way takes conscious effort. Without it, we often fall back into automatic behaviors, which can lead to ongoing stress. Monitoring your thoughts and feelings can make these habits more effective and lasting.

RELATED: 10 Tips to Manage Stress and Calm Your Stomach

How to Find Peace in a Stressful World

Feeling unable to relax is not a weakness or a flaw; it often comes from an overloaded brain, an unbalanced nervous system, or life experiences. The good news is that our brains can change, and we can learn to find inner peace just like any other skill. The first step is awareness. You need to recognize what stops you from calming down. Are you always chasing quick pleasures, avoiding anxious thoughts, dealing with unresolved traumas, treating rest like a task, or consuming negative content? Once you identify these patterns, you open the door to change.

Working on yourself means taking time to look inside and understand your feelings. This helps you feel calmer and happier. When you don’t do this, you might react strongly to things that bother you. To help yourself feel better, you can go for a walk, take deep breaths, watch less news, talk to someone who can help, or do something you enjoy. By regularly practicing awareness, you gain inner freedom. This means you can respond calmly, choose your thoughts and feelings, and truly experience peace and balance in daily life. Take a moment today to ask yourself: "Is my brain focusing on peace or restlessness?"

📌 Every small act of self-care builds your resilience, restores your inner balance, and helps you enjoy a life where relaxation is a natural part of your routine. Awareness is the first step, and personal growth is long-term emotional upkeep that brings security and peace back to your mind.

This post is for informational purposes only and is not a substitute for professional medical, psychological, or legal advice. Always consult a qualified healthcare provider before making changes to your diet, exercise, or lifestyle. The author and publisher are not liable for any consequences of using this information. Thank you for visiting!

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✍️ Written by Juraj Boskovic, founder of SimpleTreeFit, fitness enthusiast, eco-olive oil producer, and entrepreneur with 10+ years of experience.