Tips for quieting an overactive mind
In our increasingly interconnected and fast-paced world, it’s becoming harder to turn our busy minds off. The constant drone of distracting thoughts can sometimes get in the way of fully living in the present or even finishing the task at hand. If you sometimes feel overwhelmed by an overactive mind, here are four simple ways to quiet all that mental chatter.
The problem: You’ve got a million things to do and you find yourself darting from half-done task to half-done task
The fix: It may seem counterintuitive but immerse yourself in the hardest and most challenging task as it will demand your full concentration. A 2007 University of College London study published in the Association for Psychological Science journal measured the response time of 61 subjects performing tasks on a computer while being distracted by flashing letters. The study found the harder the task, the less distracted subjects were.
The problem: You’ve spent the whole day at home alone with your thoughts and they’re making you melancholy
The fix: While there’s many people who prefer spending time solo, growing research suggests not only the necessity of human connection but spending too much time alone can cause anxiety. A study from the University of Illinois at Chicago College of Medicine found that social isolation was responsible for aggression and anxiety in mice, noting a change in their brain hormones when isolated. Psychiatrist Edward Hallowell, M.D., author of CrazyBusy, says face to face time with people can have a calming effect and should be done every four to six hours. Human connection is important so if you’re living alone, commit to regular human moments such as coffee dates with friends or taking the time to have a chat with the postman.
The problem: Your brain is going crazy with thoughts and it’s just about ready to explode
The fix: If your mental chatter is overwhelming you, a powerful yet simple way to calm it is to distract your mind by redirecting attention to the body. Try standing on one leg with your eyes closed, hold a difficult yoga pose or any activity that takes concentration and focus to control your body. This will help you sense your own body, focus your attention and quiet the brain.
The problem: You can’t concentrate on a project that you have to finish
The fix: Take a quick stroll outside and reconnect with nature and the outside world. A study at the University of Oregon placed employees in three different types of offices. Some had views of trees and greenery, others viewed buildings and parking lots and the third group had no outside view. The study found those who had views of trees and garden took less sick leave and were more productive than those who had no view. Simply being outside, breathing in fresh air and listening to nature can have a calming and quieting effect on the mind.
Related links:
3 tips for mastering the attitude of gratitude
Why you should appreciate the “little moments” not just momentous ones