In today’s fast-paced world, it’s easy for our minds to go into overdrive. The constant barrage of information, social pressures, and life’s daily challenges can make finding moments of calm seem like an elusive dream. But fear not my friend, in this blog post, we’ll explore some simple and effective ways to calm your mind and help you regain control of your thoughts.
I know what it’s like to sit there ruminating on the past, all your mistakes, the things you wish you’d said. Worrying about all the what ifs and could-be’s, panicking about things that haven’t even happened yet.
Your own voice inside your head won’t stop telling you how worthless, fat, ugly or stupid you are and how you can’t do this and you can’t do that.
When your thoughts are racing and you’re overanalysing every moment of the past, present and future all at once, it drains every ounce of energy from your body.
While overthinking itself is not a mental illness, it can have a huge knock-on on effect for conditions such as anxiety and depression and leads to lack of focus, inability to sleep, memory problems, irritability, and feelings of anger and resentment.
How to Calm an Overactive Mind:
There are many ways to calm your mind, try these 5 simple ways to stop that incessant mental chatter and start living your best life!
1. Get Outside and Embrace Nature
Give yourself the opportunity to embrace the therapeutic power of nature. Step away from your screens and get some fresh air!
Go somewhere you find peaceful and calming, perhaps the woods or the beach or somewhere brimming with natural beauty.
As you walk, take in everything around you, what time of day it is, what’s the weather like, notice all the colours and sounds – let your senses completely take over.
If you struggle, try this 5,4,3,2,1 method to really get your mind focussed on the external environment.
- Start with your sight, name 5 things you can see, and really study them. What colour are they? What shape are they? Are they big or small?
- Then focus on 4 things you can hear. Are there birds in the trees or leaves rustling on the ground? Can you hear the wind howling or the waves crashing? Notice where the sounds are coming from and let yourself really open up to the world around you.
- Next, bring your attention to 3 things you can touch – it could be the feeling of your clothes on your skin, the wind in your hair, the roughness of the tree bark, or the soft grass beneath your feet. Explore the textures and sensations.
- Now pick out 2 things you can smell, maybe it’s fresh dewy grass, wet soil following a rainstorm or fragrant flowers blooming nearby.
- Finally, focus on something you can taste, it might be the last thing you ate or drank or the thick salt that lingers by the sea.
By focussing on each of your senses like this you are able to really ground yourself in the present moment and let go of the anxious thoughts and feelings that are holding you back.
2. Tell It To Your Diary
Journaling is a powerful tool for calming the mind because it provides a safe and private space to unload your thoughts and emotions.
When we put our feelings into words on paper, it helps us gain clarity and perspective on what’s troubling us.
So the next time your mind starts racing, grab a pen and paper and write it all down. Don’t hold back; let it all out – your worries and fears, intrusive thoughts, bad memories, whatever it is that’s bothering you. If you’re concerned about someone reading it, you can always destroy the journal when you’re done!
Taking 10 minutes every evening to journal can be cathartic, helping us release pent-up stress and anxiety, ultimately leading to a sense of inner calm and emotional balance.
There are also some amazing guided journals and workbooks out there if you need some help putting your words onto paper, some of my favourites are The Happiness Planner, Wholesome and Livewell.
3. Talk to Someone
Alone time can be wonderful, I’m all for shutting yourself away to recharge your batteries sometimes, however, too much time alone can be detrimental, even if you’re an introvert like me.
Having too much time alone with your thoughts when you suffer from mental illnesses can lead you down a dark path and plunge you straight back into depression.
Reach out to someone, as uncomfortable as it may feel, I promise you it will be worth it! Social interaction an absolutely essential way to calm your mind. Even if it isn’t in person, talk to someone on the phone so you can get out of your own head for a while. After all, a problem shared really is a problem halved.
I know this may push you outside your comfort zone, but remember – that’s where the magic happens!
If you really feel like you have no one to talk to, please, reach out to one of these amazing mental health services for advice and support. Never forget – asking for help shows strength NOT weakness.
Alternatively, my inbox and DM’s are always open if you need a friendly ear! Please don’t suffer in silence!!
4. Challenge Your Thoughts
Another great way to calm your mind is to challenge your way of thinking.
It’s time to accept that your thoughts are not facts! They are opinions, and quite often, they are wrong!
These opinions and perceptions are usually based on past experiences and hurtful things people once said to us so often that they were engrained into our minds as the truth. These thoughts are not honest, they are not kind, and they have no place inside your mind.
When you notice your thoughts racing and self-doubt creeps in, allow yourself to pause, notice the thoughts and then challenge them. Ask yourself these questions:
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Where is this voice coming from?
Really think, about where these thoughts originate from, maybe it’s an ex-partner or a parent, or it could even be an old teacher or a school bully. When was the first time you remember being told these thoughts about yourself or your life?
It’s important to understand the root of these thoughts and feelings so that you can remind yourself that they have no meaning to you, they are other people’s words and you do not have to give them any energy.
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What evidence is there that this thought is true? and that it is not true?
Ok, so it might not be as easy as just recognising where they come from, these thoughts have taken up root and your brain’s going to want evidence if you’re asking it to change.
Make a list, and write down all the real hard facts you have to back up your thoughts and another for all the evidence that goes against them.
Allow yourself to take in all the reasons why it’s going to be okay and why you are enough! Because I guarantee you that’s what all the evidence will point to!
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Is there a more positive or realistic way to look at this?
Now that you have acknowledged these thoughts for what they really are and have the evidence for the alternative, you can retrain your mind into a more helpful way of thinking.
Make these new thoughts and affirmations your mantra and refocus your brain on them whenever those old opinions start to rear their ugly heads.
5. Practice GRATITUDE daily!
Start your day with a positive mindset by spending 10 minutes writing down things you’re grateful for.
They can be small or significant, as long as they bring joy to your life. This simple practice will shift your perspective, making you more motivated and appreciative of life’s blessings.
When negative thoughts creep in, revisit your gratitude list to realign your focus and remember all the good you have in your life!
Calmness is not a distant dream; it’s a skill that can be cultivated. By incorporating these simple and effective ways to calm your mind into your daily routine, you can tame your overactive mind and find peace within yourself.
Remember that progress takes time, so be patient with yourself!
Now, step outside, journal your heart out, connect with others, challenge your thoughts, and embrace gratitude. Your path to a calmer, more peaceful mind starts today.
You’ve got this!
