Robin Sharma once said; “The mind is a wonderful servant, but a terrible master.” Our minds are capable of great things, and when left unchecked, they can drive us bananas!
Here are seven ways to feel more calm and at ease:
Meditation
Practicing meditation is one of the best ways to stop overthinking and get your mind in a quiet, calm place. Here’s a free 30 day meditation challenge that’s great for beginners.
Practice deep breathing
When you’re anxious or can’t stop thinking about something, try taking three deep breaths. In the military, they are taught something called “box breathing” to calm down in combat situations. This involves inhaling for the count of six, holding for six, exhaling for the count of six, pausing for six, and then repeating the cycle at least two more times. Try it for yourself the next time you’re obsessing about something and see how your mind calms down!
Move your body
Physical exertion is a great solution when your mind is running rampant. Exercise, like walking around the block or taking the stairs instead of the elevator, produces endorphins — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress.
Get into flow
During states of flow, the prefrontal cortex, the part of the brain that houses our higher cognitive function (and our monkey mind!) is deactivated. This is why most people experience a quieting of the mind when they are in states of “flow.” Start to notice what brings you there—it could be something at work, a sport, anything that requires focus—and do those activities more often. (Side benefits: flow also increases your productivity and creativity!) To learn more about how to get into flow at work, watch this video.
Rewire your brain
Scientists have now shown we can create new neural pathways — highways in our brain — that lead us to compassion, gratitude and joy instead of anxiety, fear and anger. You can reprogram your brain’s automatic response by making a conscious effort to build new pathways. For example, if you have a habit of getting in a mental tailspin while driving in traffic, the next time this happens try to think of three things you’re grateful for instead.
Write free flow
When you find yourself obsessing and ruminating about something, journaling can be a powerful solution. Start by writing at the top of a blank page “The thing I can’t stop thinking about is….” Then set a timer and journal for 1-3 minutes.
Psychologist Dr. James Pennebaker, found that this activity strengthens immune cells and has been shown to be associated with drops in depression, anxiety, and increases in positive mood, social engagement, and quality of close relationships. So get out a pen and paper and get going!
Relax your brain at night
If you find yourself lying in bed at night with your mind racing, try a guided sleep meditation, hypnotic visualization or listen to some delta or theta brain wave music.
