You’re feeling overwhelmed, your mind’s going a million miles a minute, you’re thinking of solutions a, b, & c for problems 1 2 & 3 then it’s 2 am and you’ve got to be up and ready at 8 am. We’ve all been here before! When you are caught up in the intensity of racing thoughts it is incredibly difficult to slow down and refocus – especially when you’re out of practice. Thoughts are just thoughts – their content does not impact your worth. It’s important to remember that while our thoughts can seem out of control, we do control the attention we give them.
Here are some ways you can divert your attention, quiet your mind, and re-center your focus:
Box Breathing
Box breathing is a breath work exercise (used by Navy Seals in tense situations to improve concentration) where you breathe in, hold your breath, exhale, and pause for the same amount of time. For example, you would breathe in for the count of 4, hold for the count of 4, breathe out for the count of 4, pause for the count of 4 and then repeat. You can modify the amount of time based on your comfort. Keep in mind you want the time for each breath in, hold, exhale, and pause to be as even as possible. This exercise is most effective when you continue the cycle for at least 4-5 times for a total of 3-5 minutes. This exercise can be used while driving, in stressful work conditions or anxiety producing social settings.
Journaling
Journaling is a valuable self-discovery tool. Writing out your stream of consciousness is a very effective way to pluck thoughts out of your mind and release them to be reexamined at a more convenient time. It’s also reassuring to write all your problems out and see how little space they take up on paper. When you’re journaling you may be able to uncover why a specific situation is causing you so much stress, irritation, or sadness. It’s a way to get very clear on what you are actually responding to. If you find yourself journaling late at night resist the urge to read it back when you’re done and instead reflect the next day when you have the time.
Focus on Now
When our minds are going a mile a minute we are almost always trying to live in the future or ruminating about the past. When we focus on the now and what we are experiencing in the present moment our thoughts are less likely to get away from us. There are many ways to focus on the now and you may want to experiment a little (before you feel overwhelmed) to see what works best. Suggestions include: lighting a scented candle and enjoying the scent; making yourself a cup of tea or a glass of water and use all your senses to enjoy it; notice 3 things in your surroundings and describe them to yourself silently; place your feet on the ground and feel the sensation; go for a walk; spend time playing with a pet; watch some baby sensory videos on YouTube. Try something and figure out what works best for you.
Mantra
Repeating a phrase or mantra to yourself can sound really corny. Try to think of it as reprogramming your brain. On the television show RuPaul’s Drag Race the contestant, Jinx Monsoon, repeats the phrase “water off a duck’s back” while receiving critiques from the panel of judges. While watching Jinx repeat this phrase you can physically see them relax and move into a neutral headspace where they are able to receive feedback on their work. The phrase does not have to be complicated or even overly positive. It can be as simple as “I am here now” or “my thoughts are just passing through.”
Need some guidance in getting past the cycle of endless thoughts? Therapy can help! Schedule a free consultation here.
