We live in the age of the internet and deal with an overload of information every day. Our content consumption is actually more than our brain can handle. This can push our mind into a vortex of thoughts of varying degrees. Once we get stuck on a particular negative thought, our mind starts running a marathon every minute, making us feel helpless. They may be only perceived threats, but the noise inside us sometimes becomes so loud that our mind constantly oscillates between the worst-case scenario or the happy ending.
Tips to control the mind
Learning the life skill of controlling your mind may seem far-fetched, but it can be possible if we learn to act wisely and do not succumb to the pessimistic voice inside us.
- Practice mindfulness
Mindfulness means focusing on the present moment and being fully in it, being aware of your body and surroundings. It is the art of being. The mind wanders here and there. Only then can you bring it back to the present moment and be fully aware of whatever is in the “now” and practice mindfulness, which can be practiced in daily routines, such as eating, brushing, bathing, and taking a walk. - Grounding techniques
The purpose of grounding techniques is to allow a person to step out of negative rumination and overthinking. To apply this strategy, one should:
- Keep the feet firmly on the ground
- Take moderate, deep breaths
- State the current date and time
- State what one can see in the environment around him
- Remind oneself that he is currently in a safe and secure place
- Practice the 5 senses technique
Another useful technique to help bring stability to the mind is the 5-4-3-2-1 technique or the 5 senses technique. This technique involves the use of all five senses. A person should immediately scan his surroundings and look for:
- 5 things he can see
- 4 things he can touch
- 3 things he can hear
- 2 things he can smell
- Focus on your breathing
One of the simplest techniques to break free from the cycle of negativity is to focus your attention on your breathing. Experts suggest simply being aware of your breath coming in and out and imagining that you are releasing all internal tensions while exhaling and internalizing peace and stability while inhaling.
It is better not to try to control your breathing as it may increase the respiratory rate and heart rate and make you more anxious instead of making you aware of your breathing.
- Follow a daily routine
Trying to control your mind and thoughts often can be a very tiring task. This may increase the tendency to overthink. Try to set a routine that you can follow so that it keeps your mind occupied with something and doesn’t give space for overthinking. After all, there is some truth to the fact that an idle mind is prone to negative thinking. And keeping busy always helps. - Journaling
Writing down your thoughts on a piece of paper often provides an outlet to get your thoughts out and untangle that tangled complex never-ending overthinking. - Thought Observation Meditation
Traditional meditation teaches you to focus your attention on an object and keep bringing it back to the object of your attention if your mind wanders, which can seem like a difficult task. But in this kind of thought observation meditation, all you have to do is be completely “aware of your thoughts” instead of engaging with them. You maintain non-judgmental awareness of your thoughts and watch them come and go like watching a series of clouds in the sky. This often creates a sense of space and deep peace within you, as your negative cycle of thoughts stops bothering you as much as before.