The Journey Within: Getting Out of Your Head

Let’s be honest. These are challenging times and our monkey minds are having a heyday. Daily reports about rising costs, supply shortages, health, climate change and a million other things keep us on our toes wondering, “What now?”

Maybe you’re fearful, doubtful, anxious, stressed or dealing with a worrisome situation. Whatever the reason, sometimes we struggle to get out of our heads. If this sounds like you, check out these nine handy tips on how to deal with it.

1. Schedule Reflection Time
You can’t possibly eliminate all of the thoughts running through your head, so why not schedule some time to reflect? Schedule some good old “me time” with just you and your head. Hopefully, this will allow you to be distraction-free for the rest of the day.

2. Write Your Thoughts Down
If you find that you’re often lost in worry, anxiety or other uncomfortable feelings, try releasing them with the written word. A journaling practice is a great way to get those worries stuck in your head out into the open.


3. Spend Time With Loved Ones
When you spend time with people you truly care about, you’ll be less likely to be lost in your thoughts. Make a concerted effort to get caught up in the moment. Listen closely to what they say; observe what they do and feel the joy of just being with them.

4. Establish a Meditation Routine
Meditation is all about clearing your mind. While that is hardly a thorough definition, it does sound perfect if you’re struggling to get out of your head. It may take you some time to break through all the noise and relax enough to meditate, but it’s worth the effort.

5. Work up a Sweat
It’s hard to worry about the thoughts in your head when you feel like your heart is about to beat through your chest. Of course, you don’t have to go that hard but exercising keeps you out of your head, and you do get all the normal benefits of a healthy lifestyle.

6. Take Action on Your Thoughts
If you’re lost in thought with worry, doubt or fear about some aspect of your life, try taking some action. You don’t even have to do anything drastic. Just jot down some ways you can address the issues you worry or fret over.

7. What Do You Value?
Do you know what matters to you? It might seem like a silly question, but most of us never really define the things we care about most. When you figure out what means the absolute most to you, thoughts of things that don’t matter start to drift away.

8. Use the 5-4-3-2-1 Method
Sometimes you may find yourself with so many thoughts racing through your mind that you feel on the edge of panic. The 5-4-3-2-1 method is a quick way to ground yourself. You just look around and pick out 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It’s a simple but effective way to stay mindful.

9. Talk to Someone You Trust
If you feel so stuck in your head that it negatively impacts your mental well-being, career or relationships, consider speaking with a trusted friend or a professional, therapist, coach, guide or mentor. There’s absolutely no shame in doing so. They are simply another support for you to lean on.


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Pick a time each day when you can be alone with just your thoughts. Fifteen minutes should be more than enough to start. Use this time to let your mind wander. Make a mental note of any recurring worries. Focus on one of the recurring worries from the last step. Take some time to write down a few steps you could take to address the worry. This is your action plan. Take action. Now it is time to choose one step — start with the simplest — and begin working on it. You don’t have to finish anything. It’s just so important to take that first step.
The Journey Within: Getting Out of Your Head
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