On World Mental Health Day, celebrated every year on October 10th, we asked psychologist Vanessa Haddad: “How can a person clear their mind from overwhelming stress and reach a state of psychological balance and inner peace?” Her insights are summarized below.
Understanding the Nature of Stress
The first step in managing stress is recognizing that stress is not always negative. Some stress motivates us to work and be productive. But when it exceeds healthy limits and becomes chronic tension, it starts to harm us. The mind is like a container—when it overflows, it can no longer process effectively, affecting both mental and physical health.
The Power of Deep Breathing and Meditation
One of the simplest ways to clear the mind is through deep breathing:
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Sit in a quiet place for a few minutes.
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Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
This calms the nervous system and reduces tension.
Meditation or practicing mindfulness helps clear mental clutter. By focusing on the present moment without judgment, you can step away from overthinking and create mental clarity and inner peace.
Writing as an Emotional Outlet
Writing is a powerful tool to release stress:
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Keep a small journal to write your daily thoughts and feelings, even randomly.
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Putting your thoughts on paper can feel like unloading a heavy burden.
Studies show that expressive writing reduces anxiety and depression and improves emotional regulation.
Movement and Exercise
The mind and body are closely connected. Exercise not only improves physical fitness but also releases endorphins, the “happiness hormones.”
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Choose an activity that suits you: walking, running, dancing, or yoga.
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Just 30 minutes a day can significantly boost your mood.
Time Management and Prioritization
Feeling out of control of your time is a major stressor. Organizing your day helps:
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Write a daily list of tasks.
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Differentiate between urgent and important tasks.
Effective time management reduces overwhelm and restores a sense of control.
Gratitude and Positive Thinking
The human mind naturally focuses on negatives, increasing stress. Practice gratitude:
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Write down three things you’re grateful for every day.
This simple exercise gradually trains your mind to focus on the positive, promoting calm and satisfaction.
Supportive Relationships
Deep human connection is crucial for mental health:
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Share your feelings with someone you trust—friend, family member, or therapist.
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Talking about your stress helps gain perspective and lightens mental burdens.
Limit Phone and Social Media Use
Excessive digital immersion increases distraction and mental pressure.
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Set specific times for phone use.
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Keep your phone away before bed and replace screen time with reading, meditation, or quiet reflection.
Sleep and Nutrition
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Sleep: 7–8 hours of uninterrupted sleep in a calm environment restores mental and physical energy.
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Nutrition: A balanced diet rich in fruits, vegetables, and nuts supports brain function and stabilizes mood.
Accepting What Cannot Be Changed
Much stress arises from trying to control everything. Learning acceptance—acknowledging what is beyond your control—brings relief. This doesn’t mean giving up; it means focusing on what you can change and releasing what you cannot.
Creating a Daily Practice for Mental Clarity
Clearing the mind is not a one-time task but a lifestyle requiring consistent practice and self-awareness. Combining:
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Deep breathing
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Meditation
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Journaling
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Exercise
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Time management
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Gratitude
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Supportive relationships
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Digital boundaries
…helps protect against chronic stress and promotes balanced mental health.
Caring for your mind is just as important as caring for your body—it forms the foundation for every aspect of life. When mental clarity becomes a habit, handling life’s challenges becomes easier, and inner happiness becomes independent of external circumstances.
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