By J.E. Nickerson | Wise Thinkers Help Desk

What happens when your day becomes hectic and the peace you expected to enjoy, suddenly evaporates? Life doesn’t always unfold in a neat, orderly fashion. Sometimes, you’re hit with one challenge after another—emails piling up, phone calls, unexpected errands, and deadlines breathing down your neck. In these moments, staying calm isn’t just nice; it’s necessary for your mental clarity and well-being. Here are five practical steps to help you regain calm, even on the most chaotic days.

1. Pause and Breathe

When the day feels overwhelming, your body may already be in “fight or flight” mode. The first step is to hit pause.

Breathing Technique:

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 4 times.

• Deep Belly Breathing: Place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly rise, then exhale slowly through your mouth. Repeat for 1–2 minutes.

This signals your nervous system that it’s safe to slow down, helping to lower stress hormones and clear your mind.

2. Identify What You Can Control

Chaos often feels worse because we focus on things beyond our control. Take a mental inventory:

• What can I act on right now?

• What can I let go of for the moment?

Focusing on actionable steps allows you to feel empowered rather than trapped.

3. Create a Micro-Routine

Even a few minutes of intentional structure can restore peace. Examples:

• Make a cup of tea or water.
• Close your eyes and take one deep breath, hold for 2 seconds then release.
• Write down three things you need to do next.
• Listen to a song that brings peace and relaxation. 
• Read a phrase from a book that brings you comfort. 

Micro-routines anchor you in the present and give a sense of accomplishment amid chaos.

4. Use a Calming sentence

Words have power. Saying something simple to yourself can redirect your mind and reduce panic. Some options:

• “I can handle this, one step at a time.”

• “This moment is temporary. I am steady.”

• “Focus on what I can do right now.”

Repeat your chosen phrase slowly, especially during stressful transitions or interruptions.

5. Move Your Body

Even a brief movement can release tension and reset your nervous system.

• Stretch your arms overhead or roll your shoulders.
• Take a short walk, even if it’s around your home or office.
• Tap your feet or sway gently while breathing.
• Squeeze and release your fingers and toes. This is a grounding exercise that helps your nervous system to reset. 

Pairing movement with deep breaths multiplies the calming effect.

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Final Thought

Chaos is inevitable even when you structure your day and time. But panic doesn’t have to be your default reaction. By pausing, breathing, focusing on what you can control, using a calming saying, and moving your body, you create pockets of calm that carry you through the storm. The key is consistency—even a few minutes of these practices can make a noticeable difference.

Find more inspiration for peace and calm in your busy day in the article 5 Daily Affirmations for Writers & Creators 

📚 If you’re new here, I’m J.E. Nickerson — faith based author and inspirational storyteller. You can check out my books here or follow me on YouTube for more inspiration and encouragement on this writing life.

Cheat Sheet: Stay Calm in the Midst of Chaos

1. Pause & Breathe

• Box Breathing: Inhale 4 → Hold 4 → Exhale 4 → Hold 4 (repeat 4x)

• Deep Belly Breathing: Hand on belly, inhale deeply, exhale slowly (1–2 min)

2. Focus on What You Can Control

• Ask: “What can I act on right now?”

• Let go of what’s out of your hands

3. Micro-Routine for Calm

• Make tea or water

• Clear one small area of your desk

• Write down 3 next steps

4. Use a Calming Mantra

• Examples:

• “I can handle this, one step at a time.”

• “This moment is temporary. I am steady.”

• “Focus on what I can do right now.”

5. Move Your Body

• Stretch arms, roll shoulders

• Take a short walk

• Tap feet or sway gently while breathing

Remember: Even 1–2 minutes of these steps can restore focus and calm in the middle of a hectic day.