How to calm an overactive mind:
Calming an overactive mind can be achieved through various techniques that promote relaxation and mindfulness. Here are some strategies you can try:
Deep Breathing: Practice deep, slow breaths. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help activate your body’s relaxation response.
Mindfulness Meditation: Engage in mindfulness meditation to bring your attention to the present moment. Focus on your breath, sensations in your body, or your surroundings. This can help quiet the racing thoughts.
Progressive Muscle Relaxation (PMR): Tense and then gradually release each muscle group in your body. Start from your toes and work your way up to your head. This can help release physical tension and calm the mind.
Guided Imagery: Imagine a peaceful scene or scenario. Picture the details in your mind, engaging your senses. This can shift your focus away from overactive thoughts.
Exercise: Physical activity can help release built-up tension and promote a sense of well-being. It doesn’t have to be intense; even a short walk can be beneficial.
Limit Stimulants: Reduce or eliminate stimulants such as caffeine and nicotine, especially in the hours leading up to bedtime. These substances can contribute to an overactive mind.
Establish a Routine: Create a daily routine that includes time for relaxation and self-care. Consistency can provide a sense of stability and predictability.
Journaling: Write down your thoughts and feelings in a journal. This can help you process your emotions and gain clarity on any concerns or worries.
Limit Screen Time: Reduce exposure to screens, especially before bedtime. The blue light emitted from screens can interfere with sleep and contribute to an overactive mind.
Practice Gratitude: Focus on the positive aspects of your life by keeping a gratitude journal. This can shift your mindset towards a more positive outlook.
Mindful Breathing Techniques: Try different breathing exercises, such as box breathing or 4–7–8 breathing, to help regulate your breath and calm your nervous system.
Engage in Relaxing Activities: Incorporate activities that bring you joy and relaxation, whether it’s reading, listening to music, or taking a warm bath.
Remember that it might take some time to find the techniques that work best for you. Experiment with different approaches and be patient with yourself as you develop a routine that helps calm your overactive mind. If persistent, consider seeking support from a mental health professional.
Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 