Equanimity is a term derived from the Latin æquanimitas meaning “having an even mind”. An equanimous mind evokes a sense of psychological composure undisturbed by exposure to emotions, pain, or experiences that may tend to create an imbalance of mind. It may be easiest to understand the term by its opposite: anxiety. An anxious mind often percolates with deleterious thoughts fueled by restless activity, giving control not to the person that is experiencing the emotion, but to the emotion itself.
Since COVID pandemic, many of us have witnessed the hardship that neglecting mental wellness can bring. All of us experience anxiety, sadness, anger, and other emotions often thought of as “negative” in our lives. All of us have found ourselves in undesirable places, or around unpleasant people. Yet, the key to creating pleasantness in our life often involves creating a pleasantness in our mind. It is often said, you can’t control the wind but you can control your sails. In other words, we can work to create a sound, well grounded foundation in the mind upon which to experience sensations, emotions, and situations.
Erykah Badu recently said that “2020 ain’t for the faint of heart”. I concur. During these past several months, I have intensified my search for new ways to enhance mental well-being and new ways to implement known practices to cultivate equanimity. Below, I have listed many that have worked for me, along with other practices that I have yet to use, but have been used throughout the ages to create balance in the mind.
- Spend time in nature, and get fresh air daily. You need time to “Breathe in that good-ass prana!” as Infinite Waters often says on his YouTube channel.
- Hug a tree. No, seriously! Connecting with nature on a tangible level can help you ground your thoughts and calm the mind. Put your feet in the sand, swim in a lake or ocean, tend to plants in a garden, or lay on a blanket in the grass.
- Work on a goal that is important to you. Seeing progress towards an objective creates hope which invokes mental fortitude and resiliency.
- Do something that you find genuinely fun. Ideally, nothing goal-oriented or business related.
- Make overall self-care essential in your life.
- Keep hydrated. Drinking pure water and eating high water content whole foods have been shown in some small studies to stabilize mood and improve cognitive function.
- Get away. Even a simple, local getaway can do wonders to recharge your mind.
- Stretch daily. “The Five Tibetans Rites” is a simple but powerful stretching practice created centuries ago specifically to still the mind.
- Start or continue a simple breathing practice. Breathing exercises can not only help the lungs to function more efficiently, they can help create feelings of relaxation in the body, lower stress, and increase energy levels. Paying attention to the breath when anxious, tired, afraid, angry, sad, or excited is the first step.
- Gain perspective. I think of equanimity in terms of the mind as a camera lens. You can zoom in or out, and adjust focus as needed to create the best picture. Similarly, gaining perspective in a situation allows you to create the most productive and empowering picture within a given experience.
- Create a Venn Diagram. (Google Happiness Venn Diagram and look at the diagram below). A Venn Diagram is a visual map that enables you to merge 2 worlds: your “ideal” situation, and your current situation. This could be a job, relationship, business venture, etc. Use a circle for each situation. Where the circles merge, you list the commonalities among each situation. This allows you to mentally map your “problem” and create a new reality by flexing the mind to see other possibilities and solutions.
- Spend time with people who demonstrate equanimity or have healthy daily practices to cultivate it.
- Mind what you see, hear, and speak. Thoughtfulness in this regard helps to create a calm, reflective mind rather than a compulsive, reactionary one.
- Act with integrity. Having integrity means that there is a balance between thoughts, words, and actions.
- Do things that require pleasant concentration. This could mean reading, mind puzzles, challenging hobbies, learning a language, memorizing something of importance. Concentration creates mental fortitude.
- Don’t take everything personally.
- Create cleanliness, order, serenity, and beauty within your home. This goes a long way to free your mind from clutter and unwanted distraction.
- Be silent.
- Take some alone time.
- Appreciate the simple things in life. Try to enjoy each day, and each hour, as much as possible. In the DuBose Self-Empowerment Course, we like to say “Life is simple. We make it difficult.”
- Share with others. Being even just a little generous with your skills, time, and talent can make a huge difference in someone’s life and renew the mind of the giver and receiver.
- Move that lymphatic system! A fun exercise/movement routine fortifies overall wellness.
- Meditate. No need to sit on a hard floor for an hour. There are many forms of meditation. Pick the one that speaks to you.
- Pray. Similar to meditation, there are many forms of prayer. Pray in the manner that feels authentic to you.
- Find a unique creative outlet. Examples include drawing, painting, writing, sculpting, building, designing, dancing, poetry, teaching, fashion, photography, cooking, etc.
- Use essential oils. I use them both at home and at work. Some systemic reviews show potential positive effect of essential oils on stress responses in healthy adults. I favor pure essential oils of orange, lavender oil, frankincense, ylang ylang, patchouli, germanium, and peppermint. Research safe and effective application of essential oils.
- Play your favorite music. As Bob Marley says, “One good thing about music, when it hits, you feel no pain.”
- Unplug from social media and electronics.
- Connect with friends and family.
- Start or continue a yoga practice.
- Drink some greenery. To me, there is something so refreshing and calming in the smell of fresh green juices and smoothies. Look up recipes for green smoothies and juices online. I’m a fan of kale, green apple, and lemon!
- Set your intention for the day. Sometimes, all it takes to be unbothered is to tell yourself that you plan to create and amazing, positive day.
- Get a solid night of sleep. Bring out the super comfy pajamas, eye mask, lavender oil, and sleep music!
- Laugh. Watching a comedy show or sharing funny stories with friends or family reduces anxiety and overall stress.
- Get professional help if you need it. An excellent mental health professional, group, or program can do wonders.
- Help others. Caring, compassion, and community are all strengthened when you volunteer.
- Learn a martial art. Practices such as Tai Chi, Taekwondo, Aikido, Capoeira, Krav Maga, etc. are all helpful in cultivating self-control and a mind that interacts efficiently but calmly to the external world.
- Clear your schedule. Sometimes, eliminating unnecessary “busy work” creates much needed mental space.
- Enjoy some fair-trade, shade grown, dark chocolate. Be socially and environmentally conscious and boost your mood in the process!
- Remember that we are all connected. Knowing that there is someone else in this world who has gone through similar hardships, pain, or sorrow successfully can soothe the spirit. Similarly, knowing that we each have the power to create a compassionate, enlightened society can give us the courage to create the mental fortitude to be the change we wish to see in the world.
ReferencesFreeman M, Ayers CK, Peterson C, and Kansagara D. Aromatherapy and Essential Oils: A Map of the Evidence. Washington, DC: Evidence Synthesis Program, Health Services Research and Development Service, Office of Research and Development, Department of Veterans Affairs. VA ESP Project #05-225; 2019. Available at: https://www.hsrd.research.va.gov/publications/esp/reports.cfm.
Ghiasi A, Bagheri L, Haseli A. A Systematic Review on the Anxiolytic Effect of Aromatherapy during the First Stage of Labor. J Caring Sci. 2019;8(1):51-60. Published 2019 Mar 1. doi:10.15171/jcs.2019.008
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