How to relax my mind from overthinking 5 Techniques

 

How to relax my mind from overthinking: 5 techniques to quiet a busy mind: When everything is quiet, my mind thinks, 'A-ha! That's my time," says psychologist Jacqui Manning. "Every now and then, a bright idea or a positive thought materialises, but otherwise it's the negative ones waiting in the wings."

The day is done, head falls into pillow, and you can unwind… and on schedule, the brain thinks now is a perfect time, as any, to review uncomfortable incidents in your history, or a future disaster...

Unmanageable, whirling thoughts can be debilitating, cause bodily discomfort (such as headaches), and overall render it impossible to focus, be present, or unwind.

Next time you’re struggling to be present, try these techniques...

How to relax my mind from overthinking: 5 steps

1. Address the bell to calm your brain.

Your thoughts are racing from idea to idea and back again because you think thoughts are related to your protection," Jacqui tells us.

Next time that amygdala goes into hyperdrive in front of a big event, like your review at work or that discussion you've been putting off with a friend, recall that you care about the message, but you've got this.

"Interfering with the fight-flight response is as simple as saying to your amygdala something like 'Thanks for the warning, but I'm safe, and I've got this," Jacqui says.

When you're under stress, your brain's way of relaxing your mind from overthinking, emotional reactions, and memory functions is through the amygdala, which sends out rapid alerts via the rest of the body in preparation for a response. You might recognize this as your 'fight, flight, or freeze' response.

Just as a smoke detector will beep if you burn the toast or the house down, your amygdala will fire at the smell of the first warning—even if there's no real threat.

2. Transfer your thoughts to free up your brain.

"Your brain will unwind because it knows that it doesn't need to hold on to the whirling thoughts now that they're down on paper," says Jacqui.

Anxiety and stress can chew into your body budget, but studies have found that spilling these anxieties in the form of writing will liberate your mental resources so you can concentrate when you need to.

A brain dump is just a quick mind-clearing exercise. How to relax my mind from overthinking that can be profoundly powerful, and you can do it anywhere.

Just grab some paper or pull up the notes app on your phone, and write down all the racing thoughts or concerns you're juggling. Don't censor yourself or hold anything back; dump it all out...

3. Switch from anxiety to calm through a body scan.

Body scan meditation is a form of progressive muscle relaxation, a therapeutic practice where you direct your attention to – and actively release physical tension in – your own body. 

If you desire relief from racing thoughts, you need to leave your head and go into your body. Look out for: body scan meditation.

There is plenty of evidence to show that body scanning is a very good way to eliminate anxiety and panicky feelings.

4. Breathe your way to relaxation with timed breathing

Wait, listen to us out. Your body can activate your brain's 'relaxation response' through breathing in a particular way. 

"Take a breath" – yeah, no joke, thanks for the helpful tip, Centr.

"It is physically impossible to have the stress response and the relaxation response simultaneously," Jacqui's mind, from overthinking, says.

The next time your brain's in hyperdrive, try the 4-7-8 breath:

1. Inhale through your nose for four seconds,

2. Keep it for seven seconds,

3. Then breathe out for eight seconds.

4. Repeat for a few minutes, or until you are feeling relaxed.

If you'd like some guidance, listen to Ally lead a timed breathing practice in the SOS Stress Buster meditation

5. Use aerobics to calm a racing mind and crush chaotic thoughts.

While you're sweating with (and, okay, occasionally shouting at) Luke or Alexz, it isn't easy to think of work-related duties or retirement preparations.

For several reasons, research suggests that aerobic exercise is particularly beneficial for managing anxiety.

Cardio raises your heart rate, which increases blood flow and dopamine and endocannabinoids—two neurochemicals that reduce anxiety.

Your brain's executive function (also known as taking care of business) is activated when your blood begins to flow. It's like dousing your speeding thoughts with icy water to help you stop worrying and begin doing.

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