When we are stressed or overwhelmed, our minds can become restless and cluttered-we may ruminate on the past, struggle to stay in the present, or worry about the future. Our humming thoughts can prevent us from concentrating, prevent us from sleeping, and prevent us from enjoying the simple things in life.
That's why clearing our minds can be very helpful-we can become more productive, healthier, happier, and with a clear mind begin to focus better on the task at hand.
We are also less likely to think about things that cause us stress, like our never-ending to-do list or worries about the future. In fact, a clear mind is a happy and healthy mind.
How do we clear our minds?
Below I'll talk about some of the things that can be the source of clutter in the mind, and some scientifically sound ways to get rid of that clutter.
✅ A bouncing mind, how to slow it down
When our thoughts are rushed, we may experience anxiety or panic. Our thoughts move at a million miles a minute, and no matter how loudly our inner voice screams "stop!" thoughts just come and go.
Because our brains can get stuck cycling thoughts, sometimes we need a jolt to get us to focus on other things. That's why it can be helpful in such cases to go for a run or take a cold shower-these intense exercises can activate our parasympathetic nervous system, which helps the mind and body slow down.[1] The result will be a clearer and calmer mind.
✅ How to stop wandering in thought
Today is Sunday, and we are thinking about what we are going to do on Monday. Or maybe it's another day of the week and instead of thinking about our responsibilities, we're thinking about what we're going to eat for dinner tonight. Whatever the reason, a wandering mind gets in the way, especially when we're trying to get work done or pay attention to something.
If your mind starts to wander, try to consciously return to the present moment, but before doing so, focus on your breathing. You can even imagine your thoughts floating away, like leaves on a river or like clouds in the sky.[2] Try not to condemn yourself for wandering thoughts-they are natural. Instead, gently imagine letting them go, and focus again on the task at hand.
✅ How to get rid of circulating thoughts
Regardless of what's swirling around in our heads, the first thing to do is to get ourselves out of our heads and back into the present moment, paying attention to the present moment and to the things around us. For example, we may count the tiles on the floor, consider the details of an object, or try to recognize all the flavors and ingredients of the food we are eating. Using our five senses, we must shift our attention to the real world and take our minds off of our thoughts.[3] This will cause our thoughts to begin to lose connection and fade away, which calms the mind.
✅ How do you focus?
Perhaps your mind is clouded. It's not because it's full of thoughts, but because it's dull or not as fast as you'd like it to be. To focus our minds, we can choose several different strategies.
First, we can think about what you are eating. Are you getting all the nutrients you need? A sharp mind is a well-rounded mind, so think about a healthy snack. Something with omega-3 or folic acid is a good choice for brain health.[4]
Or do you feel depressed after the effects of your morning coffee are over? Common symptoms of caffeine withdrawal include cognitive deficits, fatigue, and depressed mood.[5] So replacing coffee with decaffeinated herbal tea can help keep your mind sharp in the long run.
Another reason your mind may feel dull is that you haven't been getting enough sleep lately. The brain uses a lot of energy, so getting plenty of rest is essential for optimal functioning. Lack of sleep may even be a risk factor for cognitive decline. So take care of your body and brain to keep a clear mind.
✅ How to calm a tense mind
If you've had a stressful day, you'll probably want to calm a tense mind. One strategy might be to color mandalas or other intricate drawings. This level of concentration combined with relaxing activities can help your mind clear and calm. One study has even shown that complex coloring can help reduce anxiety levels. So if your mind is tense and you just want to relax, try coloring pictures.[6]
Hopefully, these tips will help you deal with your tired, tense or wandering mind and make it easier for you to cope in the future.
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