How to Regain Your Center

Co-authored by Trudi Griffin, LPC, MS

Last Updated: May 25, 2021 References

Life can be stressful. When you start to feel off your game, your lack of confidence can pose a challenge in and of itself. If you can, take some time to calm yourself and reestablish your confidence. This anxiety is your brain's way of telling that it's exhausted and needs positive and relaxing thoughts to recharge.^{[1]
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Research source} There are plenty of easy ways to calm your nerves and get back on your A-game.

Method 1

Method 1 of 3:

Practicing Meditation

1
Find a quiet, comfortable space. The stress coming from your surroundings can have a big effect on your mental state. Eliminate distractions so you can focus on your meditation.
- The sounds of people talking, music or a television on the in background can break your focus and ruin your meditation.
- On the other hand, some people find natural outdoor sounds helpful for meditation such as running water, ocean waves or the wind blowing through trees.
- Find a space without any distinctive smells and a comfortable temperature so your mind can be at peace for the moment.^{[2]
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2
Sit in a relaxing pose. Posture can cause a lot of subtle stress on your body so finding that ideal pose is essential.
- Try the lotus position. Sit on the ground with your spine straight and your legs folded and crossing. Feel free to use a cushion or something similar if you're feeling tension in your back.^{[3]
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- If you prefer, you can simply sit in a chair with your back straightened and feet flat on the ground.
- Make sure the pose is comfortable enough that you can hold it without consciously propping up your body.^{[4]
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3
Breathe naturally. Developing a natural rate of breathing can immediately calm your nerves and clear your mind of distractions.^{[5]
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- A common misperception is that you should take deep, regularly-paced breaths while meditating.^{[6]
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  Research source} You should breathe in whatever way is comfortable or natural so your mind isn't distracted.
4
Clear your mind. The most essential aspect of meditation is control of your thoughts. Ideally, you should try to eliminate any conscious thoughts and let your mind rest in a blank state.^{[7]
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- While the goal of meditation is to clear your mind of all thoughts, many novice meditators find this difficult. A good way of training yourself to meditate is to keep your mind completely focused on a singular object like a red ball.
- It may also be useful to use repetitive counting or a mantra.^{[8]
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- Some people like to picture themselves in a relaxed state from a third-eye perspective. As you imagine yourself relaxed, it will become reality.
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Method 2

Method 2 of 3:

Stretching Your Body

1
Find an open space. Find a spot with a decent amount of open space so you can move your body without feeling constrained.
- It's best to go outside where the fresh air and vitamin D from sunlight can help relax you.^{[9]
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- People who meditate regularly often design a specific spot in their homes for meditating. It should have fresh air, natural light and minimal decoration to avoid distraction.^{[10]
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Get a soft surface. Stretching on a hard surface can hurt your legs and back so make sure you find the perfect spot.
- If you're outside, look for some soft grass. If inside, find plush, clean carpeting.
- If neither is available, get a yoga mat or even just a towel.
3
Focus on your neck, shoulders and lower back. The largest concentrations of nerve endings are collected in these areas which is why mental anxiety often results in physical tension there.^{[11]
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- Try gently rolling your neck or lifting and separating your shoulders. Take it slowly so but use your full range of motion.
- The yoga pose downward-facing dog is excellent for relieving tension in the lower back. Get on all-fours as if you're doing a push-up and slowly walk your hands backward while bending your waist until your back and legs are at a 90-degree angle. You should feel a slight cracking and relief of pressure in your lower back. ^{[12]
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Use kinetic stretching. Kinetic stretching means that you're continuously moving your muscles as you stretch rather than holding a static pose.
- You could slowly walk forward taking long, lunging steps, slowly roll your neck in a circle or gently swing your arms.^{[13]
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- This type of stretching is important because it enhances blood circulation which will help relax your mind.^{[14]
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Method 3

Method 3 of 3:

Getting Exercise

1
Go for a walk or run. A brisk walk or a run are great ways to get your blood flowing and work all of your muscles.
- It will also clear your mind of anxious thoughts and release your body's natural reserves of dopamine which fights anxiety and depression.^{[15]
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Playing a game like basketball, tennis or just throwing a ball around will not only get your blood flowing but have the added effect of distracting you and while you focus on the game. Participating in physical activity with other people can make you feel more sociable as well.
3
Use weights or resistance. If you're feeling particularly anxious, you may want to use a form of exercise that includes resistance.
- The exertion needed to lift weights or walk up a steep incline is great for relieving stress and channeling anger or anxiety.^{[16]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  
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Tips

Schedule annual or biannual life goal evaluation sessions. Every day life can be consuming and detour your thinking toward short-term issues. Make it a point to create a clear vision for your life based on your personal values and priorities. Set goals that are consistent with your vision and take steps to achieve them. Evaluate your goals and progress once or twice per year to stay centered.^{[17]
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