Genius Thinking

UCLA Psychologist Explains a 4-Step Method to Calm Your Mind

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3.    Feelings

The third step is to notice what feelings are associated with those sensations and images. These feelings tell you a lot about how you interpret certain situations. When you acknowledge those feelings, you are a step closer to keeping them under control.

Feelings are subjective, so don’t try to suppress them. Most people will try to set up rigid frameworks that tell them how they should feel. But that’s not healthy. There is no right or wrong when it comes to feelings. The only thing you should be concerned about is whether those feelings affect you or not.

Allow yourself to feel a full range of emotions instead of bottling them up. The most important thing you can do is acknowledge and label them. By giving them a name, you can better understand what’s going on in your mind.

4.    Thoughts

The fourth and last step is identifying your thoughts. Stress and agitation often stem from irrational and untrue beliefs. When you observe your thoughts, you can understand what your brain tells you. Is it clinging on to a lie? Or is there a valid reason as to why it’s feeling overwhelmed?

The secret to a healthy and calm mind is understanding the narrative you are nurturing. Instead of letting that narrative take control of you, you need to be proactive and take control of it first. When you analyze your thoughts, you will find flaws in your cognitive process. This way, your brain starts to understand that all the reasons why they are stressed are illogical.

Final Thoughts On The SIFT Method And How It Helps Calm The Mind

Stress is probably one of the most damaging emotions the mind can experience. If left unchecked, it can lead to horrible long-term harm. It damages both your mental and physical health. And in an environment such as the present society, you need to be prepared to face stressors. Most methods that can tackle stress are complicated and time-consuming.

For example, therapy is expansive and is just not available to everyone. But mindfulness brain exercises are easy and can help you calm down quickly. The SIFT method hasn’t gained its deserved popularity yet, so, chances are, you didn’t know about it before. But it is an excellent mindfulness method that you can use anytime and anywhere to calm your mind.


It is an easy four-step method that helps you have a healthy brain. It was created by Dr. Dan Siegel from UCLA. As a specialist in psychiatry, he explains that this method helps you stay focused when you feel overwhelmed and allows you to deal with stress rationally. All you need to do is be aware of sensations, images, feelings, and thoughts. This process only takes a few minutes, and, at the end of it, you will be left with a clear and calm mind.

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