Find inner peace: 9 tips for more serenity
Finding inner peace and serenity in stressful everyday life is often not that easy these days. Constant availability, double burdens from family and work and many other factors can contribute to the fact that one is permanently under mental stress. This condition can also cause physical symptoms, such as trouble sleeping , headaches or nausea.
From progressive muscle relaxation  to tea for more inner peace: In order to effectively counteract stress, we show  practical tips in our photo series with which you can find more inner peace and serenity in your everyday life.
Jacobson’s progressive muscle relaxation
The effectiveness of Jacobson’s progressive muscle relaxation for reducing stress has been proven in numerous scientific studies. Accompanying symptoms, such as sleep disorders and tension headaches , can also be reduced by the procedure.
A simplified form of progressive muscle relaxation is also easy to use at home:
- Lie down on a comfortable surface.
- Start progressive muscle relaxation with your right hand and clench it into a fist. Hold the tension for about five to eight seconds.
- This is followed by 30 seconds of relaxation. Become aware of your body.
- Then repeat the exercise once.
- Then tense and relax different muscle groups, including arms, neck, back, stomach, face, legs and feet, one at a time in the same way.
In total, progressive muscle relaxation according to Jacobson includes 16 muscle groups.
With meditation to more serenity
Regular meditation  has been shown to have a positive effect on areas of the brain responsible for controlling heart and breathing. During meditation, the activity of the amygdala region in the brain, in which the emotional evaluation of situations and thus the emergence of feelings of anxiety takes place, also decreases. Malfunctions in the amygdala region can trigger depression  or phobias, among other things.
For a simple form of meditation, find a quiet place and sit cross-legged or in a lotus position. Close your eyes and focus only on your breathing for a period of time. Try to let your breath flow calmly and evenly. If your thoughts wander, you should direct them back to breathing.
There are now numerous instructions, apps and videos online that can support you with a guided meditation. Group meditation courses are also offered in many places.
Tea for more inner peace
Certain types of tea can contribute to more inner peace through their active ingredients. Lemon balm tea helps with insomnia and has a calming effect on the gastrointestinal tract thanks to the essential oils it contains.
A classic nerve tea is valerian. The various ingredients, such as essential oils and valerenic acids, promote the formation of gamma-aminobutyric acid. This inhibits the excitation of nerve cells in the brain and thus has a calming effect.
A calming and sleep-promoting effect is also attributed to hops. A non-alcoholic beer  in the evening can also have a sleep-inducing effect.
Relaxing breathing exercises
Especially in acute stressful situations, correct breathing can help to quickly lower heart rate and blood pressure to a normal level. Breathe in and out consciously and deeply. It is also important that you breathe into your abdomen, as this is healthier breathing than chest breathing.
When you breathe in deeply, your stomach should bulge outwards, and when you breathe out, first your chest and then your stomach should sink back in. Repeat this exercise at least three times.
Music for more inner balance
Music can help  reduce stress and find more inner peace. However, it also depends on the type of music. Fast, aggressive music ensures that adrenaline  is released and the stress level tends to increase. Quiet music, on the other hand, calms the nerves by inhibiting the release of the stress hormone cortisol. This has a positive effect on blood pressure, breathing and heartbeat.
Making music yourself can also contribute to more inner peace. If you sing or play an instrument, your thoughts focus on this activity. If you enjoy making music, your body produces more endorphins, i.e. happy hormones.
Yoga for more inner peace
Yoga  combines physical exercises consisting of phases of muscle contraction and relaxation with conscious breathing.
The Far Eastern philosophy offers a good combination of different relaxation techniques. Also in the context of psychotherapeutic treatments, the use of yoga has increased in recent years, for example to counteract depressive moods.
Clubs or fitness studios offer a variety of yoga courses. Videos and step-by-step instructions on the Internet can also help to familiarize yourself with yoga exercises. In the case of known pre-existing conditions that could have an impact on the implementation of the exercises, however, it is advisable to first consult an experienced yoga teacher.
Massages help with relaxation
A massage  relaxes the muscles and promotes blood circulation, the cell metabolism in the tissue is stimulated. The pleasant push and pull movements increase well-being. Blood pressure and pulse are reduced during a massage. Accompanying relaxation music or relaxing scented oils can provide additional inner peace. A self-massage, possibly with the help of a massage ball, can also do you good.
In the case of skin diseases  or fractures and traumatic injuries, massages on the affected areas should be avoided. If you are pregnant, you should discuss the type of massage with your doctor beforehand.
More inner peace through movement
Laughter relaxes
Laughter has been shown to reduce levels of the stress hormone cortisol and adrenaline levels in the blood. At the same time, endorphins are released when you laugh heartily. There is also a beneficial alternation between tension and relaxation.
When you laugh, your body takes in a lot of oxygen. This stimulates the organism, the oxygen-rich blood is pumped through the body and the heartbeat accelerates. When the fit of laughter is over, the muscles relax, the veins dilate and blood pressure drops. Laughing frequently can not only ensure more inner peace, but also counteract cardiovascular diseases.