Survival Guide: Finding Calm in Malta’s Chaos (My Times of Malta Column)

Life in Malta is fast.

Between juggling work in Msida, the school run traffic, and the constant push to "do more," we often promise ourselves we’ll slow down "when things get easier." But as I wrote in my September Health & Wellness column for The Times of Malta, waiting for the world to get quiet means waiting forever.

True mindfulness isn't about escaping to a silent retreat; it's about creating micro-moments of calm right in the middle of the chaos.

3 Rituals to Reset Your Day Here are the three practical tools I shared in the column that you can use immediately:

1. The "Morning Grounding" (Before you check your phone) The first 30 minutes of the day define your nervous system's state. Instead of scrolling:

• Sit comfortably and take 10 slow breaths.

• Place a hand on your chest and silently say: "Today, I give myself permission to begin with calm."

  
  

2. The "Navy SEAL" Reset (At your desk) Stress spikes before big meetings. Use the breathing technique favored by top CEOs to reset the nervous system:

• Inhale for 4.

• Hold for 4.

• Exhale for 4.

• Hold for 4.

• Repeat for just one minute to lower cortisol and clear mental fog.

  
  

3. The Evening Switch-Off We often carry our work stress into our sleep. Signal safety to your body by:

• Drinking a warm herbal tea (fennel or chamomile).

• Massaging your feet or temples with a little oil.

• Writing down one sentence of gratitude.

  
  

Read the Full Column You can read my full article, including the science behind these shifts, on the Times of Malta website here: Read: Everyday Mindfulness in Malta’s Busy Life

Need help building these habits? Sometimes we need a guide to help us slow down. Book a Mindfulness & Breathwork Session