The Little Book of Calm: Tips, Techniques and Quotes to Help You Relax and Unwind

by Lucy Lane

Breathe in… and out… and find calm with this little book. With tips and techniques to help you let go of stress and unwind, and a raft of quotes to inspire and centre you, this book is the antidote to the bustle of everyday life. Let this be your guide to staying calm, collected and feeling good.

Genres: Nonfiction, Self Help

141 pages, Kindle Edition

Published July 12, 2018

Reviews

[Emma Minazza · Rating 5 out of 5]

Fab little book!

I love the quotes and techniques in this. Gathered from various people, they make you think and appreciate the now, not the what ifs. I've really struggled since lockdown with anxiety and books like this have helped me to change how I cope with things. I'm not back to how I was before but I'm getting there, I'm getting to become a new me, one that can cry if I need to but also think "this doesn't control me, I control it". We'll get there!

[layla · Rating 3 out of 5]

it's a sweet little book, has some nice advices and quotes. if you're looking for some serious literature or if you're looking forward to learn something new, this book is not for you.

[Courtney · Rating 3 out of 5]

Might be a resource for clients/families

[Zipora Zipora · Rating 5 out of 5]

Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself-Hermann Hesse
LEARN TO BE CALM AND YOU WILL ALWAYS BE HAPPY-Paramahansa Yogananda”
The Benefit of Being Calm: you will be able to focus more fully, as being calm allows you to give matters your whole attention without distraction, and you’re more likely to make informed, rational decisions. And, without the frantic feeling of stress, you are free to live in the moment. You can savour the food you eat, immerse yourself in a book or a film, and notice the wonderful details of the world around you. With the ability to find calm, you will live a clearer, richer and more vibrant life!
If you’re feeling stressed, one of the first steps to unwinding is making yourself slow down. To do this, try a simple breathing exercise. Sit or stand somewhere where you are comfortable, and relax your body. Breathe in through your nose and let your body fill with as much air as it can comfortably hold. Then slowly exhale through your mouth. This will soothe the immediate feelings of anxiety that can bubble up and will help you to focus on your next step.
Set peace of mind as your highest goal, and organise your life around it-Brian Tracy
learning to calm yourself is an important skill, enabling you to be more appreciative of life’s pleasures. We often allow stress and fatigue to obscure the beauty there is all around us; when we are calm and centred, it is much easier to appreciate all that is good in life and steer away from external pressures.
STOP TRYING TO DEFINE WHO YOU ARE AND JUST BE-Cara Delevingne
the more aware you are of when you get stressed, the better you will be able to deal with your feelings. You may also find it helpful to keep a diary of the things that make you anxious or tense. You might notice a pattern forming – perhaps you get anxious when you go to a particular place or when you have to speak in public, for instance. Once you know what triggers your negative feelings, you can begin to take steps to deal with them.
He who lives in harmony with himself lives in harmony with the universe-Marcus Aurelius
LET YOUR SOUL STAND COOL AND COMPOSED BEFORE A MILLION UNIVERSES-Walt Whitman
In meditation, I can let go of everything… I’m just dipping into that powerful source that creates everything. I take a little bath in it.-Hugh Jackman
MEDITATION AND PRAYING CHANGE YOUR SPIRIT INTO SOMETHING POSITIVE. IF IT IS ALREADY POSITIVE, IT MAKES IT BETTER-Tina Turner.
It feels good. Kind of like when you have to shut your computer down… and when you turn it on, it’s OK again.-Ellen DeGeneres on meditation

If you’re out and about, practising mindfulness is another technique you can try as it helps to bring your focus away from your anxiety and into the here and now. Pick any object in your surroundings and concentrate on its shape and texture in order to block out other distractions. You could focus on the flame of a candle, a vase of flowers or, if you’re not at home, something in front of you: your bag, or a rock on the ground, for example. Look at your chosen object with your eyes fully open or partially closed, and let yourself relax into your gaze. Notice all the tiny details about what’s in front of you – whether it’s the pattern on its surface, tiny scratches or scuff marks, or the shape of its edges. Focusing intently on one object will keep your mind in the present moment and give your body a chance to unwind from whatever tension you are experiencing.
Meditation and being close to yourself helps everything in your life.-Liv Tyler
If you just sit and observe, you will see how restless your mind is… but over time it does calm, and… you start to see things more clearly-Steve Jobs
It’s difficult to describe the effect it’s had on my life. I can only mention maybe a few words: calm, clarity, a balance-Martin Scorsese on meditation
Do some yoga. I never feel more beautiful than after I’ve really spent some time breathing-
Olivia Wilde
Use your environment to help cultivate a sense of peace and tranquillity. Venture outside for some fresh air, find a green space and use natural outdoor surroundings as a calming influence. A silent space can also do wonders for your state of mind – whether it’s a room in your house, somewhere at work or even a bathroom cubicle, retreating from noise even for a few minutes gives your mind and your nerves a chance to unwind.
Some phrases you might want to try are: ‘I breathe in. I breathe out’, ‘Just keep going’, ‘All is well’, or ‘This feeling will pass’. At stressful moments, say these to yourself quietly and slowly, close your eyes if you would like and slow your breathing. By doing so, you will interrupt your feelings of stress and bring yourself back to the present moment. Saying a mantra can also be soothing, and you will be a voice of comfort to yourself.
Smile, breathe and go slowly-Thích Nhất Hạnh
AFTER A STORM COMES A CALM.-Proverb.
Adopt the pace of nature: her secret is patience-Ralph Waldo Emerson
ONE OFTEN CALMS ONE’S GRIEF BY RECOUNTING IT-Pierre Corneille
If everything was perfect, you would never learn and you would never grow.-Beyoncé
Exercise is not only good for your body – it’s good for your mind too! Getting out and moving your body releases serotonin, the ‘happy hormone’, which is both a mood booster and a stress buster. Running is a great exercise to get tension out of your system, and the rhythm of your feet on the pavement can be therapeutic. If you’d prefer something gentler, swimming has a soothing rhythm to it as well, and in focusing on your strokes you can lull yourself into a calmer mindset. Even something as simple as walking is beneficial and easy to incorporate into your day. Try walking to work or taking a 20-minute stroll in your lunch break, for instance. However you choose to move, being more active will help you to relax in your downtime, sleep better and increase positivity, all of which will ultimately help you feel calmer.
Running really helps me clear my head and makes me feel good, especially when I’m stressed-Katie Holmes
I GO TO NATURE TO BE SOOTHED AND HEALED, AND TO HAVE MY SENSES PUT IN ORDER.
John Burroughs
YOU HAVE TO TAKE EACH MOMENT AS IT COMES-Benedict Cumberbatch”
The ordinary acts we practise every day at home are of more importance to the soul than their simplicity might suggest. Thomas Moore
Be happy for this moment. This moment is your life-Omar Khayyám
If a problem is fixable... then there is no need to worry. If it’s not fixable, then there is no help in worrying.-Dalai Lama
He that can have patience can have what he will-Benjamin Franklin
Something as simple as stretching for 30 seconds can be a really effective stress-buster. Performing regular stretches helps to relieve muscle tension (which, if left to build up, can lead to headaches) and it’s excellent for your circulation which will help you to think more clearly too. Try a shoulder stretch: raise your arms above your head, lock your fingers and turn your palms so they’re facing upwards. Try to stretch your hands up while keeping your shoulders down. Hold this for a few breaths before bringing your hands down again. Or you could try a stretch to open your chest. Stand up with your feet hip-width apart and look straight ahead. Clasp your hands behind you and then lift them as high as you can. This stretch is particularly good if you spend a lot of time at a computer or desk as it counteracts the effects of hunching over a screen.
Meditation can help us embrace our worries, our fear, our anger; and that is very healing.
Thích Nhất Hạnh
CONTROL WHAT YOU CAN, BUT FLOW WITH WHAT YOU CAN’T-Alan Cohen
To the mind that is still, the whole universe surrenders-Lao Tzu
There is time for everything-Thomas Edison
BELIEVE THAT LIFE IS WORTH LIVING AND YOUR BELIEF WILL HELP CREATE THE FACT-William James
Positive Change-If you’re feeling stuck in a rut, why not try something new? Getting involved in a new hobby or activity is a great way to shift your perspective. You could try joining a gym, signing up to a yoga, Pilates or martial arts course, learning another language or the basics of photography at the local college, or knitting an enormous blanket. Whatever you choose to do, having a project to get your teeth into gives you focus and takes your mind off your problems. Evening classes and courses are also a good way to meet new people and remember, everyone is in the same boat, so try to relax and enjoy it.
I’m a big believer that life changes as much as you want it to-Martin Freeman
HAVE PATIENCE WITH ALL THINGS, BUT CHIEFLY HAVE PATIENCE WITH YOURSELF-St Francis de Sales
When something feels heavy, break it down until one piece of it is light enough to handle. Begin there-Bernie Siegel
Good Food, Good Mood= Your diet is another important factor in helping you feel balanced, and eating the right things can have a hugely positive effect on your mood. Eating three meals a day at regularly spaced intervals will maintain your blood sugar levels and keep you from feeling hungry and irritable. Eating at least five portions of fruit and vegetables a day is important too, as these will give you the right vitamins to help your brain function at its best. Vitamins B and C are particularly useful and can be found in citrus fruits and leafy vegetables. Avoid making salty and sugary foods into a habit, as these don’t nourish your body and can lead to health problems in the long run. In addition, try to minimise your alcohol consumption as it is a depressant and can disturb your sleep. Don’t feel you have to cut these elements out of your diet but, to take the best care of your body and mind, enjoy them in moderation!
NOURISH TO FLOURISH= Make sure you’re getting the right nutrients to keep your body and mind on top form. Magnesium is essential, particularly as it helps you to get better quality sleep. It can be found in spinach, broccoli, beans and oats. Protein is another key nutrient as it helps your brain to absorb tryptophan – the amino acid needed for the production of serotonin (the ‘happy hormone’). It can be found in chicken, fish, eggs, soya beans, chickpeas and many nuts and seeds. A balanced diet provides the body with all these key nutrients and more.
Tension is who you think you should be. Relaxation is who you are-Chinese proverb
Essential oils have long been used to help calm the mind and body. It is believed that inhaling the smells from essential oils affects the hypothalamus, the part of the brain that controls the glands and hormones, thereby changing a person’s mood and lowering their stress levels. To reap the benefits of aromatherapy oils, add a few drops onto a tissue and inhale or add a few drops to your bath and enjoy the soothing scent as you soak. You could also give yourself a massage: incorporate a couple of drops of oil into a small amount of coconut, almond or olive oil and apply it directly to your skin. Some uplifting essential oils include chamomile, lavender and rose, and stimulating oils include black pepper, peppermint and rosemary. However, be aware that if you are using essential oils for the first time it is advisable to consult your doctor first.
Learn to calm down the winds of your mind, and you will enjoy great inner peace-Remez Sasson
THE TIME TO RELAX IS WHEN YOU DON’T HAVE TIME FOR IT-Sydney J. Harris
The feeling of having too much to do is one of the most common causes of stress. Whether you’re in the workplace or at home, writing down a to-do list is the first step to feeling back in control. Take a piece of paper or type into your phone every task you can think of that needs doing. Sometimes just seeing the list of things can make you feel more at ease. However, if you’re still feeling overwhelmed, organise the items on your list by priority. You might have a lot to do but perhaps only one or two items need doing today, and the rest can wait until tomorrow or a few days from now. Having a list and breaking it up into sections will give you a clearer picture of what needs doing – and make tackling it a lot more manageable.
NOTHING CAN BRING YOU PEACE BUT YOURSELF-Ralph Waldo Emerson
We must let go of the life we have planned, so as to accept the one that is waiting for us.-Joseph Campbell
TIDY IN 30 SECONDS=There’s no need to deep clean the house every weekend, but keeping things clean around your home can have a huge effect on how you feel. Take an extra 30 seconds to wipe down the counter or the hob after cooking or always make your bed before you leave the house. Getting into the habit of doing these tiny acts will keep your home neat around the edges and keep you feeling comfortable and relaxed.
To every problem there is already a solution, whether you know it or not-Grenville Kleiser
Organize Yourself= Creating order in your environment can help to create the feeling in your mind too. We all know the frustration of not being able to find that piece of correspondence or a particular piece of clothing. By bringing organisation into your home you can minimise your stress and also enjoy the soothing effect of feeling more in control. Decluttering is a good way to bring about this sense of order. Go through your desk, your kitchen drawers, your wardrobe or your garden shed and get rid of all the things you no longer use, want or need. Don’t feel you have to do the whole house all at once – even decluttering one area of a room can make you feel calmer and more organised.
Live in each season as it passes; breathe the air, drink the drink, taste the fruit-Henry David Thoreau
A HEART AT PEACE GIVES LIFE TO THE BODY-Proverbs 14:30
GET OUT OF YOUR HEAD AND GET INTO YOUR HEART. THINK LESS, FEEL MORE.
Osho
Calmness is the cradle of power-J. G. Holland
It’s not just the TV screen we should be mindful of. Any kind of screen that you spend time in front of – whether it’s a phone, a tablet or a games console – is something to keep tabs on. Screens can be the cause of tension headaches if you focus on them for too long, and the light they emit can affect your sleep patterns. Plus, the time we spend on computers and phones can often reduce the time we spend interacting face-to-face with others. All these habits can leave us feeling uneasy and unhealthy in both body and mind. To combat this, make sure to take regular breaks if you work at a computer screen, and try to reduce your time with tech as much as possible. Making time for conversation with your partner or friends, or taking up a hobby, can help you to get away from a screen. You will feel physically better and more calm and composed.
A CONTENTED MIND IS THE GREATEST BLESSING A MAN CAN ENJOY IN THIS WORLD-Joseph Addison
Everything you can do can be done better from a place of relaxation-Stephen C. Paul”
If money worries are weighing on your mind, taking back control of the matter is the first step. Create a spreadsheet showing all your monthly outgoings and don’t miss anything out. Then go over areas where you could save money. Do you have the best possible energy tariff, for example? Research this using price comparison sites to work out how your prices compare to others. And how much food do you throw away each week? If this is a problem, plan your meals for a week before you shop to minimise waste.
QUIET YOUR MIND. BREATHE AND LET GO OF WORDS, WORRY AND PLANS-Doreen Virtue”
No one outside ourselves can rule us inwardly. When we know this, we become free- Buddha
Peace is not merely a distant goal that we seek but a means by which we arrive at that goal- Martin Luther King Jr
A FREE MIND IS ONE WHICH IS UNTROUBLED AND UNFETTERED BY ANYTHING-Meister Eckhart
Sometimes the smallest step in the right direction ends up being the biggest step of your life-Emma Stone
Laughter is the best medicine, or so the saying goes… but it’s true! And it might just be one of the best ways to combat feelings of stress. Laughter relaxes your body, gives your immune system a boost, increases blood flow – and it triggers the release of endorphins, the chemicals that make you feel good. So tune in to some comedy or have a good giggle with a friend to give yourself a boost.
YOUR MIND WILL ANSWER MOST QUESTIONS IF YOU LEARN TO RELAX AND WAIT FOR THE ANSWER-William S. Burroughs
Very little is needed to make a happy life; it is all within yourself, in your way of thinking- Marcus Aurelius
CRACK A SMILE=Often the last thing you feel like doing if you’re going through a difficult time is smiling. But the act of smiling can be the key to setting you on track to a more positive mood. The movement of your muscles triggers the release of endorphins, which makes us happier. It also helps to reduce levels of the stress hormone cortisol. Your brain can’t tell the difference between a real and a fake smile, so even if you’re not feeling it inside, give smiling a go.
The most important thing is to enjoy your life – to be happy – it’s all that matters.
Audrey Hepburn
It’s easy to feel you have to do what’s asked of you, whether it’s to please others, to meet expectations or to maintain a reputation. If you’re feeling under pressure, take a moment to define what’s necessary to you and don’t be afraid to say no to the rest. Politely declining a task with the explanation that you will not be able to complete it in the time needed will not only show your boss that you are aware of your workload and limits, it will also help alleviate your stress. If you always feel you have to say ‘yes’ then you may be left with too much work. Then you would have the added pressure of finishing tasks late, of not completing them to the desired quality or of having to work additional hours to complete them. This is easy to avoid: just keep an awareness of what you need to do, and say ‘no’ if you need to.
I will be calm. I will be mistress of myself-Jane Austen”
CHANGE YOUR THOUGHTS AND YOU CHANGE YOUR WORLD-Norman Vincent Peale
Be glad of life because it gives you the chance to love, to work, to play, and to look up at the stars-Henry Van Dyke
FORGET THE PAST AND LIVE THE PRESENT HOUR-Sarah Knowles Bolton
Make a resolution, or set yourself an aim to achieve. Our feelings of stress often stem from feeling unfulfilled and unfocused; by setting goals you can gain a sense of clarity and prioritise what is important in your life. Whether your goal is big or small, and whether it’s to do with work, your health or your hobbies, having something to work towards will give you focus and, when you achieve it, satisfaction.
Accept what is, let go of what was and have faith in what will be-Sonia Ricotti
Remaining calm and keeping your worries at bay is usually down to how you are able to handle different situations.

[Fien · Rating 3 out of 5]

This book has a few helpful tips and techniques. Some are too similar of other tips and techniques the writer gives in other books in this series. And some are very obvious. But overall this book is helpful.

I do recommend reading just one of the books in this series, because some topics are quite repetitive.

[Noor · Rating 3 out of 5]

It's such a nice fast book to read.
Things I learned from the book to stay calm:
- Meditation (I'm definitely gonna try it).
- if you're outside and feeling anxious, focus on one thing or object and observe it (it's color, texture, etc...) (I love this idea and think it will work for me)
- if you're meditating and can't stop thinking, count to 100. Meditation will help you feel present and in control.
- if you're struggling to sleep but can't stop thinking, visualize a hot air balloon and put all of your worries in it and make it fly away.

Some of my favorite quotes in the book:

●If a problem is fixable... then there is no need to worry. If it's not fixable, then there is no help in worrying.
Dalai Lama.
●I'm a big believer that life changes as much as you want it to.. Martin Freeman.
●You can't calm the storm, so stop trying. What you can do is calm yourself. The storm will pass. Timber Hawkeye.

[Lindsay Elliott · Rating 4 out of 5]

This is a really good, simple book to add quick wins to your daily life. It is brief in describing each idea, but their well thought out for you to find ones that work for you. The quotes laid throughout are also really useful - I added a few of them to mantras I could say if needed.

[Helfren · Rating 3 out of 5]

Cool collections of quotes as well as a little bit of tips on how to be calm. Really interesting read. A mind opener.

[Diana · Rating 3 out of 5]

There wasn't really a lot to this book, but a good read as a reminder of some really practical tips and nice, inspiring quotes.

[Noureads · Rating 4 out of 5]

3.5⭐
Interesting!

[Debora Magna · Rating 4 out of 5]

Cool!!!! Very sweet and interesting and helpful!!!

[Gaby · Rating 3 out of 5]

Nice reading.
This book has inspirational quotes and different tecniques to apply in daily life

[khaj · Rating 3 out of 5]

كتاب لطيف خفيف
Positive and calming

[Jörg · Rating 5 out of 5]

Sadly this isn't “The Little Book of Calm" featured in the comedy show Black Books. That book does exist and I intend to get a copy soon but will try not to drop it in my soup.

This book is full of tips to keep you level headed in today’s stressy world. Each tip is short on either one or two pages making it a book you can dip in and out of as needed and not too overwhelming. The quotes by famous people are inspiring and it helps to know your not alone.

I got my paperback copy free with Spirit and Destiny magazine. Each issue had a similar free title and they all eventually make a set.

I do recommend this book to everyone. It’s small enough to fit inside a handbag or large pocket so you can keep it with you ready for action.

[Daneka · Rating 3 out of 5]

This was one of those tiny, palm-sized books I picked up thinking it might be nice to have on my nightstand — something to flip through on the kind of days where everything feels like a bit too much. (I also needed something super short to meet my January reading goals but shh!) And in that sense, it mostly delivered. It’s cute. Gentle. Full of reminders to slow down, breathe, drink water, and go outside — basically everything your favorite wellness influencer would post, but in printed form.

There’s nothing earth-shattering in here. A lot of it is stuff you already know, but sometimes need to hear again when your brain is moving at 100 mph. And honestly that’s kind of the charm. It’s not trying to be deep or philosophical. It’s just calm, in a pocket-sized package.

That said, it did start to feel a little repetitive after a while. A lot of similar phrasing, similar ideas, and I caught myself skimming more than reading by the end. I think it works best when you dip in here and there instead of reading it straight through — kind of like a calm-down fortune cookie.

Not life-changing, but pleasant. It’s the kind of book I’ll keep around to flip open on a stressful Tuesday when I need a nudge to unclench my jaw and maybe take a walk. Sometimes that’s all you really need.