Jump to content

Draft:Kalmfulness

From Wikipedia, the free encyclopedia

Definition

[edit]

Kalmfulness is a term created by mental health and well-being experts[1] and refers to the state or quality of being calm, peaceful and untroubled in the midst of daily life. In a world fraught with political unrest, rising living costs, and ongoing conflict—where constant digital overload and work and social life pressure never cease—the uncertainty of it all can take a profound toll on mental health. As a result, many people struggle with stress, anxiety, sleeplessness, burnout, emotional exhaustion, and a deep sense of instability.

Anxiety disorders are among the most common mental health conditions globally. In 2019, approximately 301 million people were affected by anxiety disorders worldwide. And the COVID-19 pandemic has further exacerbated the incidence, leading to a 25.6% increase in cases in 2020, and an estimated 374 million people affected globally.[2]

The prevalence of anxiety disorders varies across different regions and demographics. In 2021, the global point prevalence of anxiety disorders started to increase in the 5–9 age group and peaked in the 25–29 age group. Similarly, the number of prevalent cases was highest in the 30–34 age group, but then decreased with increasing age.[3]

Kalmfulness offers a way to counteract this by integrating calmness and mindfulness, allowing individuals to stay present, centered, and emotionally resilient. It can alleviate the burden of stress and anxiety by providing a structured yet gentle approach to navigating life’s challenges and processing emotions with ease and clarity.

Helping to build good mental health and emotional well-being, kalmfulness also provides a strong foundation for resilient individuals, strong communities, and a thriving society, enabling people to navigate challenges, build meaningful connections, and contribute positively to the world around them.

By fostering an intentional approach to daily life, kalmfulness enhances the work-life balance, and strengthens connection with the present moment, helping individuals avoid stress caused by dwelling on the past or fearing the future. Additionally, it nurtures self-compassion by reducing perfectionism and unrealistic expectations, while also supporting better decision-making by promoting a calm and mindful state.

Kalmfulness can be cultivated through a variety of practices. These can include practicing gratitude, kindness, mindful breathing, meditation, self-awareness, staying present, embracing creativity, and using herbal remedies.

Origin

[edit]

Recognizing rising anxiety levels following the COVID-19 pandemic, kalmfulness was created in 2022 to address the nation’s stress and anxiety by helping people find moments of mental serenity.

The concept was introduced through the Kalmfulness Report. This combined the latest scientific research on enhancing mood, relaxation, resilience, and mental well-being with insights from a nationwide survey on the UK’s mental health challenges. Survey findings revealed that 22% of British people felt their mental health had significantly worsened in the past year, rising to 25% for women and 27% for young adults aged 18–34, while only 19% reported improvements since the COVID-19 pandemic.[4]

Launched during National Kalmfulness Week, an annual awareness event dedicated to promoting emotional well-being, the report aimed to elevate the conversation around mental health and provide practical solutions for everyday serenity.

Kalmfulness gained traction in 2023 with findings from a nationwide study assessing the wellbeing of over 3,700 adults to identify the most and least ‘kalmful’ cities in the UK.[5] Again, launched during the national awareness week, the research showed that UK adults often neglect their emotional well-being, with nearly half experiencing stress, sleep difficulties, and burnout.

In response, Wellness experts and psychologists highlighted the benefits of cultivating kalmfulness for mental health and offered tips about how to prioritize mental health. A commissioned poem, ‘Find Your Kalmfulness’, further amplified the importance of self-care through small, daily acts of kindness.

Based on additional research revealing that over half of UK adults (59%) believe that prioritizing calm moments would improve their mental and physical health, and 43% felt they needed more tools to support emotional well-being, the Moments of Kalmfulness virtual gallery was created in 2024. [6] An online sanctuary designed to inspire peace, balance, and reflection through photography, the gallery serves as a reminder that even small pauses—such as spending time in nature, viewing soothing images, or connecting with others—can significantly enhance well-being.

The gallery features a carefully curated collection of images capturing moments of tranquillity, contributed by both emerging and renowned photographers, including celebrities. It highlights the importance of finding calm amidst life’s chaos, whether through serene nature scenes, cozy home moments, or joyful interactions with loved ones. By blending creativity and community, the gallery aims to uplift visitors, offering a peaceful retreat for those seeking inspiration or a quiet escape.

Wellness experts and psychologists continue to champion kalmfulness as a powerful tool for reducing stress and anxiety, fostering resilience, and enhancing overall mental well-being.

Practice

[edit]

Practicing kalmfulness can be different for everyone but generally encompasses adopting a mindset of gratitude, performing acts of kindness and intentionally pausing to reconnect with oneself and nurture well-being.

Performing acts of kindness benefits mental health by boosting mood, reducing stress, and fostering a sense of connection. When helping others—whether through small gestures like offering a compliment or larger acts like volunteering— the brain releases feel-good hormones such as dopamine, serotonin, and oxytocin. These chemicals enhance feelings of happiness, lower stress levels, and promote overall well-being.

Kindness also strengthens social bonds and combats loneliness, which is essential for emotional resilience. Giving to others creates a sense of purpose and fulfilment. Focusing on acts of kindness also shifts attention away from personal worries, reducing negative thoughts and promoting a more optimistic outlook on life.

Other ways to cultivate kalmfulness include connecting with friends, practicing mindfulness, and focusing on breath patterns to ease stress. Expressing gratitude, whether through reflection or journaling, can shift focus towards the positive, while capturing small, peaceful moments through photography enables future reflection to instill a sense of calm. By embracing these simple yet meaningful habits, more moments of calm and balance can be incorporated into daily life.

Practical ways to cultivate kalmfulness include:

  • Starting the day with a few moments of deep breathing or gratitude.
  • Embracing the present moment without being overwhelmed by distractions or negativity.
  • Creating boundaries with technology to minimize digital overwhelm.
  • Engaging in activities that bring a sense of peace, like painting, journaling, walking in nature, or playing or listening to music.
  • Practicing acceptance, letting go of things beyond your control.

Scientific research

[edit]

Improving mental health is crucial as research reveals a rising reliance on anti-anxiety medication, with nearly half (44%) of benzodiazepine prescriptions exceeding the recommended four-week limit.[7] This overuse raises concerns about dependency, withdrawal symptoms, and long-term health effects, highlighting the need for alternative approaches to managing anxiety and depression.

By prioritizing mental well-being through mindfulness, self-care, social connection, and time in nature, individuals can develop healthier coping mechanisms. Encouraging non-pharmacological strategies, such as therapy, exercise, and relaxation techniques, can reduce the need for prolonged medication use and support long-term emotional resilience. A proactive approach to mental health not only improves individual well-being but also helps reduce the burden on healthcare systems.

Extensive research has documented how practicing kalmfulness provides such a proactive approach. It can greatly reduce anxiety while fostering relaxation, mental clarity, and a deep sense of calm. Studies have shown that key elements of kalmfulness—such as practicing gratitude, kindness, mindfulness, creativity, self-care, and physical activity—play a vital role in regulating stress responses. Additionally, traditional natural remedies have demonstrated positive calming effects, helping to cultivate inner peace and enhance overall well-being.

Gratitude and kindness

[edit]

Gratitude shifts focus towards positive experiences, boosting overall happiness while acts of kindness trigger feel-good hormones, fostering connection and reducing stress and anxiety.

Growing evidence highlights that being present, practicing gratitude, and engaging in acts of kindness significantly enhance mental well-being. A meta-analysis of gratitude interventions suggests that practicing gratitude can help people adopt a more positive outlook and improve psychological well-being.[8] Furthermore positive psychology and mental health researchers have also established an overwhelming connection between gratitude and good health. Keeping a gratitude journal for example causes less stress, improves the quality of sleep, and builds emotional awareness with gratitude being positively corelated to more vitality, energy and the enthusiasm to work harder.[9]

Gratitude has been studied as both an emotion and as an inherent disposition which allows people to notice and appreciate what they have in life. One study exploring the impact of gratitude on acceptance of depression, found that women who naturally feel grateful and accepting of their illness tend to have better mental health.[10]

When it comes to kindness, research has shown that almost two-thirds (63%) of UK adults agree that when other people are kind, it has a positive impact on their mental health, and the same proportion agree that being kind to others positively affects their mental health.[11] Even watching stories of kindness in a healthcare setting waiting room has been shown to rapidly increase self-reported feelings of happiness, calm, gratitude and feeling inspired.[12]

Mindfulness and breath-control

[edit]

Mindfulness helps reduce stress and improve emotional resilience. Paying attention to the here and now, staying in the moment and being mindful, helps cultivate kalmfulness and a greater sense of mental well-being, A review of 114 studies has found that mindful-based intervention led to consistent improvements in mental health and well-being and significantly reduced stress, anxiety and depression, positively impacting some medical conditions.[13]

Mindful breathing triggers the body’s relaxation response, and findings from a systematic review demonstrate that just 10 deep breaths can induce relaxation and a sense of calm. Slow breathing techniques, help the body relax by improving how the heart and lungs work together. These techniques increase HRV (heart rate variability) and RSA (respiratory sinus arrhythmia), which are signs that the body is shifting into a calmer state. This happens because slow breathing activates the parasympathetic nervous system, which is responsible for rest and relaxation. As a result, these techniques can reduce stress, lower anxiety, and improve overall well-being by helping the body stay balanced and relaxed.[14] Such controlled breathing keeps individuals focused and in the present, free from distractions, while also aiding emotional awareness and regulation.[15]

A study investigating the structural and functional changes in the brain after 40 days of mindfulness meditation in people without any previous meditation experience, reported a significant reduction in depression symptoms as well as structural and functional changes in the brain. Researchers found that meditation increased the thickness of a brain area called the left precuneus, while its activity level (ALFF) decreased. People who had the biggest drop in brain activity here also experienced the greatest reduction in depression symptoms. Other brain areas, like the upper left parietal cortex and inferior temporal gyrus, also showed changes, which were linked to lower anxiety levels.[16]

Embracing creativity

[edit]

Being creative with art or music can boost mood and reduce anxiety because it provides an outlet for self-expression, helping to process emotions in a non-verbal way. Engaging in creative activities stimulates the brain’s reward system, releasing dopamine, which enhances feelings of pleasure and relaxation. Art and music also encourage mindfulness by keeping you focused on the present moment, reducing overthinking and stress. Additionally, these activities can serve as a form of emotional release, helping to lower tension and promote a sense of calm.

Evidence suggests that art therapy, which uses creative expression to support mental well-being, is so effective that just 20 minutes of coloring can reduce anxiety and improve mood.[17], [18] Listening to music or playing an instrument and making music is a great way to relax. It can calm the brain, boost mood and self-esteem, and reduce anxiety. A review of 104 studies found that music interventions consistently lowered stress and reduced cortisol levels.[19], [20]

Prioritizing self-care and physical activity

[edit]

Self-care, being active and spending time in nature are essential for mental health because they help reduce stress, improve mood, and promote overall well-being.

Self-care allows you to recharge, set boundaries, and prioritize your needs, helping to prevent burnout and emotional exhaustion. Simple activities like reading, meditating, or practicing mindfulness can boost self-esteem and encourage a more positive mindset.

Exercise is well-documented for playing a vital role in our health, benefiting both the body and mind. Regular physical activity can improve sleep quality, boost energy levels, promote relaxation, and encourage positive thinking. But research suggests that as little as 15 minutes of running or an hour of walking each day can also help lower the risk of depression.[21]

Being active releases endorphins, the body’s natural "feel-good" chemicals, which can reduce anxiety and depression while improving energy levels and sleep. Exercise also helps regulate stress hormones, making individuals feel more balanced and resilient.

Spending time in nature also has a calming effect on the mind, reducing feelings of stress and promoting relaxation. Exposure to green spaces and fresh air can lower cortisol levels, improve focus, and enhance feelings of happiness and connection.

Natural remedies for well-being

[edit]

Natural remedies have been used for centuries to promote calm and reduce stress and anxiety. They offer gentle, effective ways to support mental well-being without relying on synthetic medications. Many natural supplements or remedies can aid sleep, relaxation and calmness without the side effects of other therapies. And because natural remedies are gentle and often free from harsh side effects, they have remained a trusted way to promote calm and well-being for generations.

Herbs like chamomile, lavender, and valerian root have natural calming properties that help reduce stress and promote relaxation. These plants contain compounds that interact with the nervous system, helping to ease tension, reduce feelings of anxiety and encourage restful sleep.[22], [23]

Lavender promotes relaxation in various ways, such as through massage when applied to the skin or by inhaling it through a room diffuser. A systematic review of clinical trials assessing the efficacy of lavender on anxiety and anxiety-related conditions has shown that taking a daily capsule of specially formulated pharmaceutical-grade lavender oil can significantly reduce both physical and psychological anxiety symptoms within just two weeks.[24], [25]

Other traditional measures to help induce a sense of calm include aromatherapy using essential oils can trigger relaxation responses in the brain, helping to lower stress levels and improve mood. Teas and natural supplements made from calming herbs can help regulate the body’s stress response and support emotional balance too.

Ancient practices like meditation, yoga, and breathing techniques are often paired with natural remedies to enhance their effects, helping individuals manage stress and anxiety holistically.

Summary

[edit]

There is strong evidence showing that cultivating kalmfulness through acts of kindness, gratitude, self-care, creativity, and natural remedies can promote relaxation, boost self-esteem, and enhance overall well-being.

In today’s fast-paced and often chaotic world, finding calm and clarity is essential for maintaining mental, emotional, and physical well-being. With constant demands, digital distractions, and rising stress levels, taking time to slow down, find peace, and embrace contentment is essential for long-term happiness and well-being.

Prioritizing kalmfulness can help to:

  1. Reduce stress and anxiety – With rising stress levels from work, finances, and global uncertainties, finding ways to relax helps maintain mental and physical health.
  2. Promote restful sleep – Mindful habits such as establishing evening rituals, limiting screen time, and engaging in relaxation techniques before bed improves sleep quality, which is essential for mental clarity, mood regulation, and physical recovery.
  3. Improve focus and productivity – Chronic stress can cloud thinking and reduce efficiency. Taking time to unwind enhances clarity, creativity, and problem-solving skills.
  4. Enhance emotional resilience – Practicing mindfulness, self-care, and gratitude strengthens emotional well-being, making it easier to cope with life’s challenges.
  5. Support physical health – Stress contributes to issues like high blood pressure, heart disease, and poor sleep. Relaxation techniques help regulate the nervous system and promote overall health.
  6. Balance digital overload – Constant exposure to screens and social media can lead to overstimulation and comparison-driven anxiety. Disconnecting and engaging in calming activities fosters inner peace and self-acceptance.
  7. Encourage meaningful connections – Finding contentment in simple moments helps deepen relationships, improve empathy, and create a sense of fulfilment beyond material success.

References

[edit]
  1. ^ Christian, E. (2024) 6 ways to start prioritising your health and well-being, Rest Less. Available at: https://restless.co.uk/health/ways-to-start-prioritising-your-health-and-wellbeing.  
  2. ^ Anxiety disorders (2023) World Health Organization. Available at: http://www.who.int/news-room/fact-sheets/detail/anxiety-disorders.
  3. ^ Yajuan W, et al. Trends in the epidemiology of anxiety disorders from 1990 to 2021: A global, regional, and national analysis with a focus on the sociodemographic index. Journal of Affective Disorders. 2025. Vol 373, p 166-174. doi.org/10.1016/j.jad.2024.12.086.
  4. ^ Kalms Survey on 1002 UK Respondents. Date on file. 2022
  5. ^ The Kalmfulness Index. A nationally representative study involving 3,726 UK respondents. Commissioned by Kalms. 2023
  6. ^ Moments of Kalmfulness Study. A nationally representative study involving 2,009 UK respondents. Commissioned by Kalms. 2024.
  7. ^ Archer C, et al. Rise in prescribing for anxiety in UK primary care between 2003 and 2018: a population-based cohort study using Clinical Practice Research Datalink. Br J Gen Pract. 2022;30(72):511–518. doi: 10.3399/ BJGP.2021.0561.
  8. ^ Davis DE, et al. Thankful for the little things: A meta-analysis of gratitude interventions. J Couns Psychol. 2016;63(1):20–31. doi: 10.1037/cou0000107.
  9. ^ Positive Psychology. The Neuroscience of Gratitude and Effects on the Brain. 2019. Available at: https://positivepsychology.com/neuroscience-of-gratitude
  10. ^ Tomczyk J, et al. Gratitude Can Help Women At-Risk for Depression Accept Their Depressive Symptoms, Which Leads to Improved Mental Health. Front Psychol. 2022;13:878819. doi: 10.3389/fpsyg.2022.878819
  11. ^ Mental Health Foundation. Kindness Research Briefing. 2020. Available at: https://www.mentalhealth.org.uk/ sites/default/files/2022-06/MHAW20-Kindness-research-briefing.pdf
  12. ^ Fryburg DA, et al. Kindness Media Rapidly Inspires Viewers and Increases Happiness, Calm, Gratitude, and Generosity in a Healthcare Setting. Front Psychol. 2021;11:591942. doi: 10.3389/fpsyg.2020.591942
  13. ^ Carlson LE. Mindfulness-Based Interventions for physical conditions: A narrative review evaluating levels of evidence. ISRN Psychiatry. 2012;2012:651583. doi:10.5402/2012/651583
  14. ^ Zaccaro A, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018;12:353. doi: 10.3389/fnhum.2018.0035.
  15. ^ Boyadzhieva A, et al. Keeping the Breath in Mind: Respiration, Neural Oscillations, and the Free Energy Principle. Front. Neurosci. 2021. 15. doi.org/10.3389/fnins.2021.647579.
  16. ^ Yang CC, et al. Alterations in Brain Structure and Amplitude of Low-frequency after 8 weeks of Mindfulness Meditation Training in Meditation-Naïve Subjects. Sci Rep 2019;9:10977. doi:10.1038/s41598-019-47470-4.
  17. ^ Hu J, et al. Art Therapy: A Complementary Treatment for Mental Disorders. Front Psychol. 2021;12:686005. doi: 10.3389/fpsyg.2021.68600.
  18. ^ Holt NJ, et al. Cognitive and Affective Benefits of Coloring: Two Randomized Controlled Crossover Studies. Art Ther. 2019;36(1):1–9. doi: 10.1080/07421656.2019.1645498.
  19. ^ Dingle GA, et al. How Do Music Activities Affect Health and Well-Being? A Scoping Review of Studies Examining Psychosocial Mechanisms. Front Psychol. 2021;12:713818. doi: 10.3389/fpsyg.2021.713818.
  20. ^ de Witte M, et al. Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses. Health Psychol Rev. 2020;14(2):294–324. doi: 10.1080/17437199.2019.1627897.
  21. ^ Choi KW, et al. Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults. JAMA Psychiatry. 2019;76(4):399–408. doi: 10.1001/jamapsychiatry.2018.4175.
  22. ^ Shinjyo N, et al. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020:25:1–31. doi: 10.1177/2515690X20967323.
  23. ^ Tammadon RM, et al. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial. Oman Med J. 2021;36(2):e255. doi: 10.5001/ omj.2021.56.
  24. ^ Donelli D, et al. Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine. 2019;65:153099. doi: 10.1016/j.phymed.2019.153099.
  25. ^ Kasper S, et al. Silexan in anxiety disorders: Clinical data and pharmacological background. World J Biol Psychiatry. 2017;19(6):412–420. doi: 10.1080/15622975.2017.1331046.

Further reading

[edit]

Mental Health UK: https://mentalhealth-uk.org/

NHS Mindfulness: https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

National Institute for Mental Health: https://www.nimh.nih.gov/

Mental health, Well-being and Relaxation bestsellers

[edit]

Burnout: The Secret to Unlocking the Stress Cycle, by Emily Nagoski and Amelia Nagoski

No Such Thing as Normal, by Bryony Gordon

Wherever you go, there you are, by Jon Kabat-Zinn

The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress, by Mark Williams, John Teasdale, Zindel Segal & Jon Kabat-Zinn

Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff

Loving kindness: the revolutionary art of happiness, by Sharon Salzberg

The kindness method, by Shahroo Izadi

Anxiety for beginners, by Eleanor Morgan

Untamed, stop pleasing, start living, by Glennon Doyle

How to relax, by Thich Nhat Hanh

Unstressable, by Mo Gawdat

That little voice in your head, by Mo Gawdat

Ten times calmer, beat anxiety and change your life, by Dr Kirren Schnack

How to feel better, by Cathy Rentzenbrink

The green sketching handbook, by Ali Foxon

Retrieved from "https://en.wikipedia.org/w/index.php?title=Draft:Kalmfulness&oldid=1293733035"