Here's how you can create emotional balance...
Life rarely slows down by itself. There’s always another message to reply to, another task waiting, another thought that keeps circling around in the mind.
We might hope for the chance to rest, but rest doesn’t simply appear once everything else is finished. If anything, the more we wait for a natural pause, the less likely it is to come. This is why moments of calm have to be intentionally created.
When people talk about relaxation techniques, it’s easy to get distracted by trends. Binaural beats, sound baths, mindfulness apps, or special breathing methods all have their place. Some of these work well for certain people and not at all for others. The important part isn’t so much which practice you choose, but whether you give yourself the space to practise at all.
A sound bath won’t do much if you’re only half-listening while thinking about checking your emails. Similarly, switching off your phone before bed might not improve sleep unless you treat the next half-hour as a genuine space to wind down.
Think of it like learning a skill. Nobody expects to sit at a piano once and suddenly play with fluency. Progress takes repetition, patience, and willingness to keep showing up. Cultivating a mind that's less stressed or reactive works the same way. You can’t rely on one early night or one guided meditation to reset your nervous system. What helps is returning to small, steady rituals that signal to your body and mind: this is the time to settle.
Here are a few ideas you might try. Not every approach will suit everyone, so treat them as options to explore:
Wind-down rituals before bed – Dim the lights, set your phone aside, and do something that signals closure to the day: do some light stretching, read a physical book, or listen to some calming music.
Breath and body awareness – A few minutes of slow breathing (click here) or body scanning (click here) can reset tension and help you feel grounded.
Journaling or creative expression – Writing down your thoughts or expressing them through art, music, or movement allows emotions to be understood and processed instead of bottling up.
Connection and conversation – Talking with a trusted friend or sharing a laugh helps to strengthen connections and helps your mind de-stress.
It's important to remember these are not one-off fixes. They work best when practised regularly, which allows your mind and body to learn familiar cues to associate with rest.
There’s also a misconception that prioritising rest means becoming selfish or disengaged. In reality, giving yourself moments of calm is what enables you to show up better for others. Just as everyone around you needs breaks, space, and downtime, so do you. Looking after your own wellbeing isn’t putting yourself first at the expense of others; it’s recognising that your needs are important, too.
If you’ve ever tried “sleep hygiene tips” or other wellness strategies and felt they didn’t work, it may be because the intention behind them was missing. Simply removing your phone from the bedroom doesn’t mean you’ll feel relaxed. What matters is what you replace that time with.
Light a candle, listen to calming music, or take a few slow breaths. Whatever signals to your mind and body that it's time to take a breather and unwind, treat that moment as a practice in its own right. Over time, the body learns these cues and your ability to calm the mind or rest when needed increases.
It’s also worth remembering that emotional regulation is part of rest. Stress isn’t only about racing thoughts or busy schedules; it’s also about unprocessed feelings. Healthy outlets such as journaling, creative expression, and meaningful conversations allow those feelings to move instead of bottling up. Even laughter or play counts as rest, because they soften tension and reconnect you with a lighter perspective.
As mentioned earlier, what brings peace to one person might do very little for another. The point is to explore, experiment, and notice what actually leaves you feeling restored. Start with something small and build it into your routine, not as an obligation but as a gift to yourself that no one else can give.
A calm mind doesn’t arrive once everything else is sorted. It develops over time when you decide to make regular space for it.
