Inner Peace: The 5 Strategies of Finding Calm in The Storm Within


Imagine standing in the eye of a storm—winds howling, the sky an ominous grey, and the air charged with uncertainty. Now, imagine that storm not as a meteorological event but as the turmoil of daily life: a looming deadline, a challenging relationship, or the constant barrage of news and social media. Finding calm can seem as improbable in these moments as silencing the storm itself.

It is A Skill

Yet, the ability to discover peace amidst such chaos is not just a lofty ideal; it’s a vital skill. Mastering this skill can dramatically improve your quality of life, enhance decision-making, and promote mental health. It’s about transforming how we respond to stressors, turning potential overwhelm into manageable challenges. This transformation doesn’t just benefit us individually; it radiates outward, positively affecting our relationships, workplaces, and communities.

Briefly Into the Strategies

To navigate the complexities of modern life with grace and resilience, I’ll share five powerful strategies. These are theoretical concepts and tested methods individuals have used to cultivate a sense of serenity despite external adversity. These strategies include Mindfulness and Meditation, Emotional Regulation Techniques, Physical Activity and Nature Connection, Building a Support Network, and Establishing a Routine of Self-care. Each offers a unique path to inner peace, allowing you to find your centre and stay calm, no matter the storm around you.

It’s Personal Journey

As we explore these strategies, remember that the journey to inner peace is profoundly personal and varies from one individual to another. There is no one-size-fits-all solution but a collection of tools and practices you can tailor to your life and circumstances. Let’s embark on this journey together, discovering how to stay calm in the storm and find that quiet place untouched by the chaos outside.

Strategy 1: Mindfulness


At its core, mindfulness is being fully present and engaged at the moment, aware of our thoughts and feelings without judgment. This ancient technique, rooted in Buddhist meditation, has gained mainstream popularity for its effectiveness in reducing stress and anxiety. The beauty of mindfulness lies in its simplicity and accessibility; it can be practised by anyone, anywhere, at any time.

Benefits of Mindfulness

Mindfulness has been scientifically shown to decrease stress, reduce symptoms of anxiety and depression, improve attention, and enhance overall well-being. By anchoring us in the present, mindfulness cuts through the noise of our cluttered minds, offering a respite from worries about the past or future. This heightened state of awareness also enhances our connection with ourselves and the world around us, making our experiences richer and more meaningful.

 Beginner-Friendly Mindfulness Exercises

  1. Focused Breathing: Sit or lie down in a comfortable position. Close your eyes and bring your attention to your breath. Notice the sensation of air entering and leaving your nostrils or the rise and fall of your chest. When your mind wanders, gently bring your focus back to your breath. Start with just two minutes a day, gradually increasing the time as you feel comfortable.
  2. Mindful Observation: Choose an object from your surroundings and focus all your attention on it for one to two minutes. Notice every detail about its colour, shape, texture, and movement. This exercise helps bring your mind to the present, slowing racing thoughts.
  3. Mindful Eating: Pick a meal or a snack and eat it mindfully. Pay attention to the taste, texture, and aroma of the food. Chew slowly, appreciating each bite. This enhances the eating experience and promotes better digestion and satisfaction with smaller portions.

 Integrating Mindfulness into Daily Routines

  1. Mindful Walking: Transform your daily walks into a mindfulness practice by paying attention to the sensation of your feet touching the ground, the rhythm of your steps, and the sights and sounds around you.
  2. Mindful Breathing: Use moments of waiting—like at a red light or in line at the store—as opportunities to practice focused breathing.
  3. Mindful Listening: In conversations, practice fully listening without planning your response. Notice the nuances in the speaker’s tone, pace, and emotion.

Strategy 2: Emotional Regulation Techniques for Peace


Recognising and managing our emotions is fundamental to our mental health and relationships. Emotional regulation involves understanding the emotions we’re experiencing, accepting them, and determining how best to respond.

The “STOP” Method

A practical technique for managing overwhelming feelings is the “STOP” method:

  1. Stop: When you notice your emotions are running high, take a moment to halt your current thoughts or actions.
  2. Take a breath: Focus on taking slow, deep breaths. This will help calm your physiological response and give you a moment to reflect.
  3. Observe: Pay attention to what you’re feeling and thinking. Acknowledge your emotions without judgment.
  4. Proceed: Decide how to move forward that aligns with your values and the situation’s requirements.

Journaling and Emotional Regulation

Journaling is another powerful tool for emotional regulation. Writing about your feelings and experiences can help process emotions, providing clarity and perspective. Here’s how to start:

  1. Set aside a few minutes each day to write in a journal. There’s no right or wrong way to do this: express what you’re feeling and experiencing.
  2. If you’re unsure where to start, use prompts such as “Today, I felt ___ because ___.”
  3. Reflect on your entries periodically to identify patterns in your emotional responses and consider how you might address recurring issues.

By incorporating mindfulness and emotional regulation techniques into your life, you’re taking significant steps toward finding peace within. These strategies help you stay calm in the storm and enhance your overall well-being and quality of life.

Strategy 3: Physical Activity and Nature Connection

Connecting with Natute

The link between physical activity and mental health is profound. Exercise is not just about improving our physical condition; it’s a powerful stress reliever that can elevate our mood, enhance our mental clarity, and reduce symptoms of anxiety and depression. The beauty of physical activity is its versatility—there’s an exercise to suit every age, fitness level, and interest.

The Natural Stress Reliever

Exercise prompts the body to release endorphins, often known as the “feel-good” hormones, which act as natural painkillers and mood elevators. Regular physical activity also helps regulate our sleep patterns, which stress can significantly disrupt, thus creating a healthy cycle of rest and activity that supports overall well-being. Furthermore, engaging in exercise can be a mindful practice, drawing our focus away from daily worries and onto the physical sensations of movement and breathing.

Incorporating Regular Physical Activities

  1. Pilates exercise: Combines stretching and body strength exercises to promote mental and physical well-being. 
  2. Walking is a simple yet powerful form of exercise that can be easily incorporated into daily routines. A brisk 30-minute walk improves cardiovascular health, clears the mind, and reduces stress.
  3. Cycling: Offers both physical exercise and an opportunity to explore new environments. Whether on a stationary bike or cycling outdoors, it’s an excellent way to reduce anxiety and improve mood.

The Calming Effect of Nature

Spending time in nature amplifies the benefits of physical activity. Nature’s serene beauty calms the mind and body, reducing stress and enhancing feelings of happiness and well-being. This connection, often called ‘biophilia,’ suggests that humans have an innate desire to connect with nature and that doing so can have tangible health benefits.

  1. Outdoor Activities: Seek opportunities for outdoor exercises like hiking, kayaking, or simply walking in a park. These activities combine the physical benefits of training with the mental health benefits of being in nature.
  2. Gardening: A gentle yet engaging activity that counts as physical exercise and fosters a connection with the earth, providing a sense of accomplishment and tranquillity.
  3. Mindful Observation in Nature: Even without vigorous activity, simply sitting and observing the natural world—listening to bird calls, watching the wind in the trees, feeling the sun on your skin—can be profoundly relaxing and rejuvenating.

Encouraging regular physical activity and connection with nature is not merely a strategy for managing stress; it’s an investment in your overall quality of life. By finding physical activities you enjoy and making time to connect with the natural world, you cultivate a sense of peace and well-being that can sustain you through life’s storms.

Strategy 4: Building a Support Network

Support Group

The power of a supportive community or social network during challenging times cannot be overstated. Human beings are inherently social creatures, and the connections we cultivate can serve as a lifeline through the storms of life. These connections offer emotional support, practical assistance, and a sense of belonging that can make difficult periods more manageable.

Nurturing Relationships and Seeking Support

  1. Open Communication: Regularly check in with friends and family. Share your feelings and experiences, and be open to listening to theirs. This mutual exchange fosters deeper connections.
  2. Join Groups or Clubs: Engage with communities that share your interests or experiences. Whether it’s a book club, a sports team, or a support group, these connections can offer understanding and camaraderie.
  3. Be Proactive: Don’t wait for others to reach out. Be the one to initiate gatherings or conversations. Sometimes, taking the first step can lead to the strongest bonds.

The Role of Professional Help

Professional support, such as therapy or counselling, is crucial in many people’s support networks. These experts provide a safe, confidential space to explore feelings, behaviours, and strategies for managing life’s challenges. Seeking professional help is a sign of strength and a proactive step towards maintaining mental health.

  1. Therapy: A therapist can offer personalised strategies for dealing with stress, anxiety, depression, or other mental health issues. They can also help navigate relationship problems, career challenges, or life transitions.
  2. Support Groups: Led by trained facilitators, these groups provide a space for sharing experiences and learning from others facing similar challenges.
  3. Online Resources: For those unable or unwilling to seek in-person help, numerous online counselling services and mental health forums offer support and advice.

Strategy 5: Establishing a Routine of Self-care

Self-care is the foundation of mental health and well-being. It involves taking time for activities that nurture your physical, cognitive, and emotional health. A consistent self-care routine can significantly impact your resilience to stress, ability to manage emotions, and overall sense of well-being.

Examples of Self-care Practices

  1. Adequate Sleep: Prioritise getting enough sleep each night, as it affects your mood, energy levels, and ability to handle stress.
  2. Healthy Eating: A balanced diet nourishes your body, supports your mental health, and gives you the energy to face the day’s challenges.
  3. Regular Exercise: As discussed earlier, physical activity is crucial for reducing stress and improving mood.
  4. Hobbies and Interests: Engage in activities that bring you joy and relaxation, whether reading, painting, gardening, or anything else that allows you to express yourself and unwind.

Personalising Your Self-care Routine

The most effective self-care routine fits your preferences and lifestyle. What works for one person may not work for another, so exploring and identifying what truly helps you feel recharged and balanced is essential.

  1. Experiment: Try different self-care activities to see what you enjoy and what positively impacts your well-being.
  2. Be Flexible: Your self-care needs may change over time. Be open to adjusting your routine as necessary.
  3. Make it a Priority: Schedule self-care activities into your day or week like any other important appointment. Treat these moments as non-negotiable parts of your routine.

Building a strong support network and establishing a personalised self-care routine creates a solid foundation to face life’s challenges with resilience and grace. These strategies are about surviving the storm and thriving within it, armed with the tools and connections that sustain and nourish your well-being.


In the journey through life’s inevitable storms, the quest for inner peace becomes a refuge and a source of strength. The strategies we’ve explored—Mindfulness, Emotional Regulation Techniques, Physical Activity and Nature Connection, Building a Support Network, and Establishing a Routine of Self-care—are vital tools in this quest. Each offers a pathway to tranquillity that starts from within, proving that even amid external chaos, it is possible to cultivate a serene and balanced state of mind.

Important Takeaways

Mindfulness grounds us in the present moment, teaching us to experience life fully and without judgment. Emotional regulation techniques allow us to navigate our feelings gracefully, turning overwhelming emotions into manageable experiences. Physical activity and a connection with nature rejuvenate our bodies and minds, reminding us of the simple joy of being alive. Building a support network ensures we are never alone, surrounded by those who uplift and understand us. Finally, a routine of self-care acts as our daily armour, protecting and nurturing our well-being amidst life’s challenges.

You are Invited

I encourage you, to view these strategies not as a checklist to be completed but as a palette of options to enrich your life. Start with one approach that resonates with you and gradually weave others into the fabric of your daily existence. Remember, the pursuit of inner peace is a personal and ongoing journey, one that is unique to each individual.

Let us take proactive steps toward cultivating our inner peace, recognising its profound impact on our lives, our relationships, and our ability to face adversity with resilience. By doing so, we enhance our well-being and contribute to a more peaceful and compassionate world.

Further Reading

  1. “Wherever You Go, There You Are” by Jon Kabat-Zinn – This book is a classic introduction to mindfulness.
  2. “The Untethered Soul: The Journey Beyond Yourself” by Michael A. Singer – Singer explores the question of who we are and how we can begin to live from a place of serenity and inner peace.
  3. “Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life” by Susan David – This book provides a science-based approach to handling emotions with flexibility and strength.
  4. “The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative” by Florence Williams – Williams investigates the science behind nature’s positive effects on the brain.
  5. “Self-Compassion: The Proven Power of Being Kind to Yourself” by Kristin Neff – Neff’s book is a deep dive into the concept of self-compassion and how it can lead to more sustainable and authentic well-being than self-esteem that’s contingent on success.
  6. “Quiet: The Power of Introverts in a World That Can’t Stop Talking” by Susan Cain – Cain’s book highlights the strengths of introverts and the importance of quiet reflection.
  7. “10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works—A True Story” by Dan Harris – This book is a relatable and humorous account of Harris’s journey into mindfulness, proving that even the busiest and most skeptical among us can find a path to a more peaceful life.
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About Lungisa E Sonqishe:

I am a qualified Executive Coach focusing on Positive Mindset Strategies. I am also an accredited Client-Centred Hypnotherapist CHT and Parts Therapist CPTF, helping take clients to a new level of performance. I am a proud member of the International Medical and Dental Hypnotherapy Association®. 

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