How I Trained My Mind To Manage Stress

A trained mind is a true stress buster

Stress is an inevitable part of life. While everyone experiences stress differently, the way we manage it also varies. This variance largely depends on how well we train our minds. An untrained mind may become overwhelmed by even minor issues, whereas a well-trained mind remains calm, composed, and steady in the face of significant challenges. It is, however, natural to experience a momentary loss of composure when confronted with unexpected or monumental challenges before regaining control.

To manage my stress, I rely on two fundamental questions:

• How can I strengthen my mind so that I can address potential future issues without losing my composure? This is my proactive approach to managing stress.
• How should I react when stress has already manifested? This is my reactive approach to managing stress.

Proactive Approach To Managing Stress

There are essentially two proactive approaches to managing stress: psychological and spiritual. I find the spiritual approach more holistic, as it recognizes four components of human personality—body, mind, intellect, and soul—whereas the psychological approach, being secular, acknowledges only three: body, mind, and intellect. This distinction makes the spiritual approach, in my view, more comprehensive and effective.

Each morning, I quietly recite, visualize, and meditate on nine simple and short mantras,  which I call the Divine Nine. My daily mantra practice, honed over time, now takes only about two minutes—a duration that suits me perfectly. I have never placed much faith in complex and time-consuming recitations; I believe that a few simple yet profound mantras recited with sincerity and mindfulness are far more effective than mindless chanting.

(I have listed the 9 mantras I practice at the end of this article for anyone to try.)

Reactive Approach To Managing Stress

Despite all proactive efforts, stress is bound to surface in life. When it does, I fall back on my proactive training and remind myself of the four components of human personality—body, mind, intellect, and soul (Atman). Since my True Self is the eternal, timeless, and unchanging Atman, which embodies Infinite Existence (Sat), Infinite Consciousness (Chit), and Infinite Bliss (Ananda), I am able to witness stress manifesting in my body, mind, and intellect without identifying with it. I remind myself that while my physical, mental, and intellectual layers experience stress, my True Self remains blissful.

Managing Physical Stress

Under stress, physical symptoms may include rapid breathing, increased heart rate, and perspiration. I use abdominal breathing to manage these symptoms. By shifting my focus from chest breathing to abdominal breathing, I can effectively calm myself. I sit comfortably, place one hand on my chest and the other on my abdomen, and breathe slowly and deeply through my nose.

Managing Emotional Stress

Emotional stress may present as regret over the past, anxiety about the present, fear of the future, anger, or hatred. In such moments, I lean on the old Persian adage,  “This, too, shall pass.” I reflect on the impermanence of the human condition—neither negative nor positive moments last forever.

Managing Intellectual Stress

Intellectual stress often manifests as confusion, indecisiveness, procrastination, or an inability to think clearly. When faced with such stress, I take time to assess the situation objectively, focusing on facts as they are—not as I wish they would be. Rushing to conclusions or making hasty judgments rarely yields positive outcomes. The Serenity Prayer also guides me intellectually: “God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.” This helps me analyze the situation and take appropriate steps to address issues based on their urgency and feasibility.

The Spiritual Antidote To Stress

At the spiritual level, by identifying with my True Self (Atman), I act as a witness to whatever is happening within me and around me. The material world cannot impact my True Self. This realization helps alleviate stress. To reinforce this concept, I meditate on my ishta devata (favorite deity), Lord Shiva, and my mantra is “Om Namah Shivaya” (“I bow down to Lord Shiva”).

These approaches have worked well for me in managing stress. While they may not guarantee the same results for everyone, I believe they can be a good place to start.

My Divine Nine

The most common thread that runs through the nine mantras that I recite every day is the concept, “Atman (the Soul) is none other than Brahman.” The space inside an empty earthen pot is no different from the space outside the pot; if we break the pot, the space inside the pot simply merges with the infinite space outside. This metaphor can be used as a means to visualize and meditate on Brahman. I like this particular visualization technique because, akin to the infinite space, Brahman too is infinite. 

1. Gayatri Mantra
   “oṃ bhūr bhuvaḥ svaḥ; tat savitur vareṇyaṃ; bhargo devasya dhīmahi; dhiyo yo naḥ pracodayāt”
   (“We meditate on the glory of that Being who has produced this universe; may She enlighten our minds.”)
2. Om Asato Maa Sad-Gamaya
   “Om Asato Maa Sad-Gamaya | Tamaso Maa Jyotir-Gamaya | Mrtyor-Maa Amrtam Gamaya | Om Shaantih Shaantih Shaantih”
   (“Om, (O Lord) From (the Phenomenal World of) Unreality, lead me towards the Reality (of Eternal Self); From the Darkness (of Ignorance), lead me towards the Light (of Spiritual Knowledge); From (the World of) Mortality (of Material Attachment), lead me towards the World of Immortality (of Self-Realization); Om, Peace, Peace, Peace.”)
3. Shloka from Sri Adi Shankaracharya
   “Shloka Ardhena Pravakshyämi Yad-uktam Granthakotibhih | Brahma Satyam Jagan-mithyä Jivo Brahmaiva Näparah”
   (“In half of a shloka, I state what has been conveyed by millions of texts—that Brahman alone is real, this Jagat (world) is Mithyä (only empirically real), and the Jiva (individual soul) is non-different from Brahman.”)
4. Tat Tvam Asi (Chandogya Upanishad)
   Traditionally interpreted as “That Thou Art.”
5. Ahaṁ Brahmāsmi (Brihadaranyaka Upanishad)
   “I am Brahman” or “I am Divine.”
6. Prajñānaṁ Brahma (Aitareya Upanishad)
   “Prajñāna (Consciousness) is Brahman.”
7. Ayam Ātmā Brahma (Mandukya Upanishad)
   “This Self (Atman) is Brahman.”
8. Sarvam Khalv Idam Brahma (Chāndogya Upaniṣad)
   “All of this is Brahman.”
9. Ekam Evadvitiyam Brahma (Chāndogya Upaniṣad)
   “Brahman is one, without a second”

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