Written by Jaskaran Soomal, Mental Health Mentor
Jaskaran Soomal is well-known in the realm of mental health and mindfulness. She is the founder of A Mindful Message, an online platform dedicated to mental wellness, the publisher well-being journals, and an advocate speaker for international students.
In the madness of numbers and being number one, there is a substantial opportunity to discover beauty, balance and peace of mind. The key, I'll share it with you, harness rational, logical, and neurologically stimulating practices that help you navigate chaos with clarity and composure. Here's how you can find your calm in the storm.
1. Mindful micro-moments
Neuroscience (nervous system studies) research shows that even brief moments of mindfulness can significantly reduce stress and enhance cognitive function1.
These “micro-moments” of mindfulness can be as simple as taking three deep breaths before entering a meeting. The focus is on the sensations around your environment, such as sound, colours and smells, as well as savouring the taste of dark chocolate, melting on your tongue without distraction2.
These small practices activate the prefrontal cortex. This part of the brain is responsible for decision-making and self-control, helping you stay grounded and focused even in the busiest environments.
2. Cognitive reframing
Cognitive reframing is a powerful psychological tool that can change the way you perceive stress.
Our workloads and life responsibilities can trigger stress responses especially when we perceive them as threats that challenge our capability. Reframed questions, such as "What am I learning from this ?", "How am I growing from this ?", "Am I learning any new skills or strengthening the existing ones ?", shifts the mindset to reduce anxious reactions. Subsequently, the brain's neuroplasticity changes by creating and re-organising new nerve connections.4 By consciously reframing thoughts, the brain can be trained to handle perceived stress more effectively. This turns the potential breakdown into another breakthrough moment – WOO!
3. Strategic breaks
Regular breaks (every 45-50 minutes) are a neurological non-negotiable. Research has shown that the brain's ability to process information declines after hours of focus, leading to poor productivity, problem-solving, and creativity.5 Therefore, it is crucial to incorporate strategic breaks into your day. This can be a short walk, running your hands under cold water, or simply stepping away from your desk to allow the brain to reset and recharge.
Steps
Listen to instrumental music
Chunking information
Learn a martial art
Engage in a new activity
Practising these strategies activates the brain’s default mode network (DMN), associated with creativity and problem-solving, enabling you to return to your work with renewed energy and fresh perspectives.
4. Flow state for optimal performance
When in flow, the brain releases a cocktail of neurochemicals, including dopamine, norepinephrine, and endorphins, which enhance motivation, creativity, and performance.
To enter flow more frequently, set clear goals, break tasks into manageable chunks, and eliminate distractions. Applying these strategies can transform even the most challenging tasks into opportunities for deep engagement and satisfaction.
Steps
Align the tasks with your overall vision
Turn off your phone and tidy up your workspace and home
30-minute walk or movement in the morning.
5. Building neuroplasticity
Neuroplasticity is the brain’s ability to adapt and change throughout life. By forming new pathways and connections.
Resilience is about bouncing back from setbacks and managing stress.
Over time, this neurological conditioning not only improves our mental toughness but also enhances our ability to find beauty and meaning in our day.
Steps
Embrace new challenges and activities that take you out of your comfort zone. For example: having a new hobby, training for a marathon, or mastering a skill. It’s like giving your brain a gym workout, and it loves the challenge!
When facing setbacks, shift your mindset from “I blew it” to “What can I learn from this experience?”
Incorporate mindfulness techniques into your routine. Whether it's a few minutes of meditation or deep breathing exercises, these practices help your brain stay sharp and resilient under pressure.
6. The pause
The pressure to act quickly can lead to impulsive decisions and unnecessary stress. A deliberate pause for rational reflection into your routine can provide clarity and perspective.
A pause – before responding to an email allows time for strategic thinking. The brain will be able to process information, leading to better decisions and reduced stress.
This type of practice engages the brain's analytical regions, enabling a more thoughtful approach to problem-solving.
Steps
Step away (literally!) – take a quick walk or move to another room to give yourself space from the situation. It’s hard to explode when you're busy relocating!
Inhale slowly for 4 seconds, hold for 4, and exhale for 4. Repeat until you're more able to drop your shoulders and engage without emotion
Find a mirror and repeat positive affirmations (e.g. I am in control of my thoughts, feelings and emotions; I am worthy; I can do it). Use cold water to cool yourself off.
9. Connect with intent
Conversations often become transactional, focused solely on the exchange rather than genuine connection.
Mindful listening transforms these interactions into opportunities for deeper understanding and connection.
This approach not only strengthens relationships but also reduces misunderstandings and creates a more supportive work environment.
Steps
When someone is speaking to you, focus fully on what they are saying without interrupting.
Avoid thinking about how you will respond while they are talking.
Show that you are listening by nodding or giving small verbal cues such as "I see" or "I understand."
Summarise the conversation – so you understand what has been said and the other person feels heard.
10. Gratitude
Expressing gratitude is a powerful way to build strong connections and improve your mindset. In a workplace, where stress can lead to friction and burnout, taking the time to acknowledge and appreciate our colleagues can have a profound impact on our morale.
Neuroscience shows that gratitude activates the brain's reward system, releasing dopamine and serotonin—neurochemicals associated with happiness and well-being. By fostering a culture of gratitude, we not only improve our mood but also contribute to a more cohesive and motivated team.
Steps
Take time to say "thank you" when someone helps you or does something well
You can write a quick note, say it in person, or mention it in a meeting.
Regularly showing appreciation makes everyone feel valued and improves the mood at work.
Gratitude journal at work and just before you end your working day – write 3 things you’re grateful for
These acts of kindness create a positive atmosphere.
11. Set boundaries
Clear boundaries are essential to maintaining your peace of mind, but it’s important to do so with compassion. Rather than simply saying ‘no’ to additional tasks or responsibilities, explain your reasoning and offer alternative solutions.
Setting compassionate boundaries not only protects our mental health but also demonstrates our commitment to balance life.
Steps
Tell people what you need—don’t expect them to read your mind like it’s a rom-com.
Practice saying “No”: It’s a full sentence, no need to add a novel or apology after.
Keep It Consistent: Boundaries aren’t like diets—don’t cheat on them!
Positive reinforcement works—thank them for respecting your space (bonus points if pizza's involved).
12. Align efforts for mutual success
For readers working in the corporate world and within a team – a shared sense of purpose can be incredibly motivating and can help transform a chaotic work environment into a collaborative and focused one. The brain thrives on purpose and connection, and when you tap into these, you create a work environment that feels less like a battlefield and more like a supportive community.
Steps
Make sure everyone on your team understands the main goals you’re working toward.
Clearly explain how each person’s work contributes to these goals.
Encourage everyone to focus on the shared objectives, which helps the team work better together.
Weekly team socials – an hour of lunch on the company
13. Cultivate emotional intelligence in the midst of madness
Emotional intelligence (EI) is the ability to recognize, understand, and manage our own emotions, as well as the emotions of others. By becoming more aware of emotional triggers and learning to respond rather than react, we can diffuse tense situations and move on.
This might involve taking a deep breath before responding to a challenging email or stepping away from a heated discussion to collect your thoughts. Developing EI also means being attuned to the emotions of others, and offering support and empathy when needed, which can build trust. Leaders often have higher levels of EI because they're able to manage their emotions and the emotions of others.
Steps
Before reacting, take a deep breath. If that fails, try a second deep breath—saves you from sending that spicy email or text!
Nod thoughtfully, say "I hear you" a lot, and resist the urge to solve everything (even if you're right, which you are).
Start to feel comfortable in silence moments – They're not awkward if you own them.
Instead of "Who messed this up?" try "What can we learn from this epic fail?"
If you mess up, just call it "team-building through humility" and move on with a smile.
Jaskaran Soomal, Mental Health Mentor
Jaskaran Soomal is a pioneer in the field of mental health, dedicated to breaking down language and cultural barriers in accessing healthcare. Utilizing self-awareness and Maslow's hierarchy of needs, she has developed a blueprint guide for achieving optimal health. She is the founder of A Mindful Message, an initiative aimed at promoting mental wellness through accessible and inclusive approaches. Her mission: to build the world's most human-centric multilingual mental health service.
