On the path to inner peace, more energy, and serenity, reflecting on negative thought patterns and replacing them with positive thoughts plays a crucial role. The same applies to taking regular breaks in everyday life and consciously focusing on the "here and now" in the sense of mindfulness.
serotalin®: In your work, you often talk about how our thoughts shape our reality. How does this manifest itself specifically in people who are under mental pressure or feel chronically exhausted?
H. Smolka: Our thoughts play a central role in our emotional experience. Thoughts and emotions are closely linked – what I think directly influences how I feel. The crucial point is that we are not at the mercy of our thoughts. We can consciously perceive them and deliberately control them – provided we choose to pay attention.
If we don't question our thoughts, they often run automatically – and unconsciously shape our perception and behavior. The goal should therefore be to become more mindful: What am I thinking right now? How am I evaluating a situation? This conscious reflection has an enormous influence on our emotional stability and life satisfaction.
A simple example: Even in the first few minutes after waking up, we internally set the course for the day. Do I think, "Oh no, this is going to be a tiring, difficult day"—or do I greet the day with the attitude, "How wonderful that I'm awake and can shape this day"? This mental orientation alone can positively influence how we perceive the day.
Language also plays a significant role here. Simple phrases like "I have to get up now" can unconsciously create stress because they convey the impression of having no choice. But we always do have a choice. When we consciously direct our thoughts toward gratitude—for example, for our health, our senses, or the opportunity to experience this day—a completely different inner space opens up. Gratitude is a powerful mental anchor that helps us remain stable and confident—especially during times of inner tension or exhaustion.
serotalin®: For many, mental balance sounds like an ideal state. What does this term mean to you – and how can you consciously cultivate it in everyday life?
H. Smolka: Mental balance is an ideal for many – but it's not about remaining in a perfect state of equilibrium permanently. On the contrary: Mental balance doesn't mean experiencing only positive emotions. Rather, it's about the ability to perceive and integrate both pleasant and unpleasant feelings. Anger, frustration, and sadness are also part of this – they are part of a healthy emotional spectrum.
A common misconception is that one always has to be "in a good mood" or constantly improve oneself. I reject terms like self-optimization because they often raise unrealistic expectations – and thus create additional pressure.
Instead, I recommend pausing regularly and consciously coming into the here and now. Everything that frightens or burdens us usually originates in our minds – in thinking about the past or the future. But if we focus on the present moment, for example through conscious breathing or mindful observation, we can break free from these thought spirals. Directing attention to the breath is a simple and effective way to quiet the mind. Thinking then takes a break – and that can feel like a mini-vacation for the soul.
Especially in our fast-paced times, where many are caught in a mental "hamster wheel," consciously pausing becomes a key to mental regeneration. I'm a big fan of micro-breaks in everyday life—short moments in which we connect with our breath and interrupt our inner autopilot. Recovery research clearly shows that many small breaks throughout the day are often more effective than a few long periods of rest. Therefore, we shouldn't just look forward to the weekend or the next vacation, but regularly find moments of peace in our daily lives—even in the midst of the hustle and bustle.
serotalin®: Many people live in function mode – caught between to-do lists and sensory overload. What simple strategies can help them reconnect with themselves?
H. Smolka: A first, powerful step back to oneself is consciously pausing – for example, through breathing. Simply focusing on the breath can help to step out of the constant functioning mode and into the here and now. But in the course of my work, I have developed other simple methods that support a more conscious awareness of oneself.
One of my favorite exercises is based on the idea of spatial arrangement. In this exercise, I locate emotions in space – in a very concrete and physically tangible way. I call this my "Zone Method".
For example, there's a "complaining zone" (complaining is an Austrian term for grumbling) or "whining zone," a "brooding zone," a "worry corner," or even an "anger zone." When I feel stuck in a difficult emotion—be it stress, sadness, or anger—I consciously place myself in that zone. This helps me recognize: I am here right now. And I notice how long I stay there. Unpleasant feelings are important and should be allowed to exist—but the point is to become aware of them and not get permanently lost in them.
Right next to it is a neutral zone – for moments of inner balance – and of course, a "good mood zone." I've even developed cards for this zone to help consciously anchor positive emotions. For example, when I feel relaxed, joyful, or grateful, I deliberately stand in this zone. This makes it noticeable how often I'm "on the move" in different ways – and that I can influence where my attention goes.
This spatial positioning creates a new awareness: How often am I in the "complaint zone"? How often in the "happy zone"? And: What takes me where? If, for example, I consume news for hours, I might automatically end up in the sorrow zone. A walk, on the other hand, is more likely to lead me to the happy zone.
It's not about avoiding unpleasant feelings, but about dealing with them mindfully – and not permanently tying up your energy in stressful areas. Those who learn to recognize their "inner zones" can consciously control themselves again and strengthen their connection to themselves in everyday life.
serotalin®: You work with your inner voice and mental self-management. How does our energy level change when we communicate more consciously with ourselves?
H. Smolka: I really like working with the image of an inner stage. Each of us carries different inner aspects within us – like characters in a play. The central question is: Who is currently on the stage of my consciousness? Is it the inner driver who is always shouting: "You have to! Keep going! Give more!"? Or is it perhaps the inner critic who is never satisfied?
This concept makes mental processes tangible. Because when I become aware of who is currently in charge internally, I can intervene – like a screenwriter. I help determine how my inner drama unfolds and who gets to appear.
If I notice, for example, that my inner driver is playing the main role all day, then it's time to invite other characters into the picture: for instance, my inner enabler. A voice that reminds me to take a break, breathe deeply, or even leave home an hour earlier. Or the character that represents health – the one who pays attention to physical and emotional needs instead of just functioning.
Because if only the driving force or the critic is on stage, our internal system becomes unbalanced – in the long run, this can lead to burnout. We also need counterweights who ensure balance, self-care, and a slower pace of life.
This conscious inner communication has a direct impact on our energy level. When I recognize which part of myself is speaking and consciously allow other voices to be heard, a new lightness arises. I find my way back to self-determined, vibrant action – instead of merely reacting or functioning.
Motivators are important – they set us in motion, set goals, and inspire enthusiasm. But they shouldn't reign supreme. Our inner world needs diversity, balance, and a director who leads with heart and clarity.
serotalin®: Sleep problems, racing thoughts or emotional exhaustion: What role does conscious evening planning play in our mental recovery, in your opinion?
H. Smolka: How we spend our evenings plays a crucial role in our mental health. Sleep is one of our most important, yet often underestimated, resources. At night, not only does our body regenerate, but our mind also needs this phase to recover, process impressions, and sort out emotions.
Many people, however, work against their natural biorhythm. They no longer go to sleep when it gets dark outside, but instead orient themselves by artificial light. Evening media consumption – especially via smartphones or tablets – is particularly problematic. The blue light inhibits the natural release of melatonin, which is crucial for initiating sleep. Furthermore, the constant overstimulation from social media places a heavy burden on our brains – information that interests us and information that overwhelms us is constantly bombarding us.
That's why it's so important to consciously wind down in the evening. It can be as simple as drinking a cup of tea, listening to soft music, or taking a relaxing walk. The bedroom should also be a media-free zone – ideally without a mobile phone, laptop, or television. This conscious separation creates space for slowing down.
Guided meditations, visualizations, or other rituals that put us in a positive emotional state can also be helpful. What we experience or think about just before falling asleep has a lasting effect – influencing our dreams and the quality of our sleep.
If people suffer from sleep disorders, I recommend consciously reflecting on their evening routine: How do I structure the last hour before going to sleep? What of it is truly beneficial? Bad news or exciting content shortly before bedtime can emotionally upset us – and shorten the regeneration phase that we so desperately need.
Those who allow themselves to slow down in the evening give themselves something very valuable: true relaxation.
serotalin®: What can we do when our inner driver never takes a break – and we still want to remain powerful and creative?
H. Smolka: Here again, the image of the inner stage, which I like to use so much, is helpful. Often it's the inner driver that's constantly in the spotlight – tireless, demanding, performance-oriented. This can drive us to peak performance in the short term, but in the long run it costs an enormous amount of energy. So the crucial question is: How often is my inner driver active? And which opposing forces am I also allowed to bring onto the stage?
I recommend giving space to other inner voices as well – for example, the "inner allowr" who permits breaks. Or the "health minister," as I call her – an inner part that ensures physical and emotional well-being. This part reminds us that regeneration is not only permitted but necessary to maintain our performance in the long term – including in creative fields.
We should let go of the idea that everyday life is a marathon. It's not about running a daily marathon, but about well-managed short sprints – interspersed with conscious breaks. These breaks aren't a luxury, but the foundation for keeping our system in balance. They nourish our energy and creativity – and make us more resilient in the long run.
When we learn to consciously occupy our inner stage – with a balanced ensemble of motivators, enablers, and promoters of recovery – a new, healthy rhythm emerges. One in which performance and self-care go hand in hand.
serotalin®: You often speak of the power of silence. Why are conscious breaks or mini-time-outs so important – also for our mental performance?
H. Smolka: Silence is a very special source of strength. And yet, many people find it difficult to endure silence – especially those who need it most. Those who are constantly under pressure have often forgotten how to find peace in silence. Yet therein lies an enormous resource for our mental clarity, creativity, and emotional stability.
What we perceive as "normal" today – constant background noise in supermarkets, background music or podcasts while walking – is in reality a continuous state of sensory overload. Even in the forest, I often see people with headphones – yet this very moment would invite us to simply listen to the wind, the birds, or our own breathing.
Therefore, I encourage you: Reclaim silence. Make it your ally. Ask yourself: What does silence do to me? If someone can no longer tolerate silence at all, then alarm bells ring for me as a psychologist – because inner turmoil needs attention, not repression.
Outer silence is closely linked to inner silence. Many people have an "inner voice" that chatters incessantly – to-do lists, self-criticism, plans. A very simple exercise helps to become aware of this: What am I actually thinking while I'm in the shower? Am I fully present? Or am I already mentally going through the next appointment?
If you manage to bring your full attention to the moment – to feel the warm water on your skin, to consciously perceive the scent of the shower gel – then true inner peace arises. Two people may shower outwardly in the same way, but inwardly the difference is enormous: one gets out of the shower stressed, the other has been regenerated during the shower.
We don't need to wait for a wellness weekend to recharge. Everyday life itself offers countless opportunities to renew ourselves through small moments of silence – if we learn to be fully present.
serotalin®: What do you wish for in society's approach to mental health – and what role does one's own access to self-regulation and inner strength play in this?
H. Smolka: My greatest wish – my vision – is that mental hygiene will one day be as natural as physical hygiene. Today, it's perfectly normal to shower, moisturize, and take care of one's appearance. But this high standard of physical hygiene only became established over time. Why not mental hygiene as well?
Our souls also need attention, soothing care, and nourishment. And I hope that one day it will be completely natural not to just wake up in the morning and rush off, but to pause for five minutes first. That this pause will be part of everyday life – as natural as brushing your teeth.
I would find it wonderful if this became a societal norm: paying attention to mental well-being. Perhaps even as part of school education – so that children and young people learn early on how to stay mentally strong. Because many people today are exploiting their mental health: they treat themselves to little, just function on autopilot, and constantly live in the spirit of "higher, faster, better." But no one can sustain that in the long run – and the rising rates of depression and burnout clearly show that we need to rethink our approach.
It's important that we have tools to nurture our souls. And in truth, it's not complicated at all: Breathing. Pausing. Allowing silence. It's not rocket science. The trick is integrating it into everyday life – regularly and consciously. Because that's precisely where a huge difference lies when it comes to our contentment and personal happiness.
About the author: Heidemarie Smolka, a certified psychologist, owns the company Glückstraining (Happiness Training) in Vienna, as positive psychology and happiness research play a central role in her daily work. As a coach and author, Heidemarie Smolka specializes in key topics such as mindfulness, positive thinking, and solution-oriented coaching.
