Clear mind techniques -
They'll love the attention and hearing your voice, and you'll get the benefit of talking out your feelings. Whenever you get caught up in your thoughts, bring your attention to the world around you.
You can do this through the practice of grounding , which allows you to anchor your focus by exploring your senses. One way to practice grounding is to use the technique :. This strategy can help take you out of your internal world and bring you back to the present moment. Take a deep breath in through your nose, then slowly release it through your mouth.
When you repeat this process, you engage in diaphragmatic breathing. This type of controlled breathing pattern can reduce stress levels , boost mood, and even improve sustained attention. One type of controlled breathing exercise you can try is box breaths :.
When you count your breaths, you can help silence your thoughts and bring your attention to the activity you're currently doing.
Another way to clear your mind is to shift your attention from your thoughts to your body. One way to do this is to get moving. Find a movement that feels good for you and allow yourself to experience it.
If you start one activity and notice that your mind is still pulling your attention in another direction, try out a different one or put on some music to help you settle into the movement. The average person has about 70, thoughts per day. As contradictory as it sounds, one way to empty your mind is to make it full.
More mindful , that is. Mindfulness is the practice of bringing your attention to just one thing at a time. You can think about it as being more intentional with your attention. When thoughts, worries, or demands of the day claim your attention, mindfulness can help you return to the here and now and be more present.
Unfortunately, we can't stop unhelpful thoughts from popping up from time to time. However, mindfulness gives you the opportunity to experience these thoughts without judgment, and then shift your attention.
Another way to clear your mind is to reconnect with nature. Immersing yourself in greenery and fresh air is also known as forest bathing or Shinrin-yoku and is a healing technique that originated in Japan.
Not only can this activity help regulate a person's mood, but it can also reduce symptoms of anxiety and depression, and even give you an immunity boost. If there's a forest or nature preserve near you, check it out whenever you feel overwhelmed.
Or, you can also practice forest bathing at your local park or in your own yard. And, if the weather makes heading out into nature impossible for the day, you can always bring nature indoors by watching some virtual forest bathing videos, which some studies have shown to have positive mental and physical health effects.
Here's how to experience forest bathing. Sometimes when you put pen to paper, magic happens. Your thoughts flow from your mind and are released onto the page. You might feel relieved, relaxed, productive, or maybe like you finally found the space you needed to vent.
All of these reasons are why journaling can help you clear your mind. Allow yourself to let go of unhelpful thoughts by writing them down. Not only can journaling allow you to express your emotions, but research shows that it has a variety of other health benefits , including:.
If these benefits and a clear mind are something you're interested in, then pick up a journal. It's never a bad time to start writing, and it may give you some additional clarity about your emotions along the way. We all need a break every now and again.
If your mind seems cluttered and you feel you can't focus on other activities, it might be a good idea to take a time out. This is an act of self-care that can give you the space and rest you need to move forward. Find one that feels right for you and use the strategy whenever you want to help ease your mind.
Sometimes thoughts weigh heavy on our minds for extended periods of time. They can even make it difficult for us to focus and can impact both our work and relationships.
If you experience unwanted recurring thoughts that you just can't seem to shake, it might be a good idea to talk to a mental health professional.
Together, you and your therapist or counselor can address your concerns, process your thoughts, and develop coping strategies that can help you regain control.
The mind is a powerful thing, and sometimes we need a little extra help to unpack all the thoughts inside. With a bit of practice and some helpful strategies, you can clear your mind and feel at ease.
When your feet are covered in blisters, the pavement is hot enough to fry an egg, and you still have three marathons to run, you learn quickly how to pull any tricks from your psychological toolbox that will help you reach the finish line.
When every alarm in your body and brain is sounding a red alert telling you to stop, how does someone push through and keep on going? When it comes to clearing your mind of unwanted thoughts, taking a multi-pronged approach that gives the situation what it needs has always worked for me in sports, and I think it will work for you, too, in sport and in life.
I also included some images that capture the essence of each point, as a picture really is worth a thousand words. The mind can only really think of one thing at a time. When you concentrate your attention on one thing, you inevitably engage in the parallel act of purposefully ignoring other things.
For this study, participants were told that they would feel a brief tap on the left middle finger or the left big toe. In some cases, they were then told to report only stimuli felt on the foot and to disregard what they might feel on their hand.
In other cases, they were told to attend to or report sensations only in the hand and to ignore those in the foot. The researchers found significant patterns of synchrony between various regions which showed that the mind could direct attention to either the hand or the foot, but not both at the same time.
If you ever find yourself obsessing or ruminating about a thought, remember that distraction is a highly effective way to shift the synchronization of your brainwaves and gives you the "power to ignore" on demand.
The Brown study's co-senior author, Catherine Kerr , is an assistant professor of family medicine in the Alpert Medical School.
Her team has also found that people can learn how to manipulate their alpha rhythms in the somatosensory cortex as they switch their attentional focus through mindfulness training.
The results of their latest research expand our understanding of how mindfulness might possibly operate using the mechanism of redirecting attention via control of alpha rhythms in the brain, which can help people ignore depressive thoughts.
In a press release, she said:. This is part of a really cool effort to see if you can take pretty high-level cognitive questions, find the relevant areas in the brain, and then figure out how to put that in a context with the underlying neurophysiology, at the level of computational models and animal models.
We're linking different ways of looking at the brain that don't usually come into dialogue with one another. In another recent study from Lund University in Sweden, researchers led by Jan Sundquist found that mindfulness treatment can be as effective as individual cognitive-behavioral therapy CBT in patients with depression and anxiety.
In a press release, lead author Roland Benoit , then a postdoctoral fellow at Harvard University, said, "This study is the first demonstration of two distinct mechanisms that cause such forgetting: one by shutting down the remembering system, and the other by facilitating the remembering system to occupy awareness with a substitute memory.
During memory suppression, a brain structure called dorsolateral prefrontal cortex inhibited activity in the hippocampus, a region critical for recalling past events. Although the strategies of using suppression and substitution were found to be equally effective at voluntarily forgetting unwanted memories, the researchers at Cambridge found that they activated very distinct neural circuits.
If suppression doesn't work, you might want to put on your "rose-tinted glasses" and try substitution by using your imagination to pretend you're in a different place or experiencing something else. The Cambridge researchers found that memory substitution was supported by caudal prefrontal cortex and midventrolateral prefrontal cortex.
These are two regions typically involved in bringing specific memories into awareness in the presence of distracting memories. The next time you need to clear your mind, remember that you can forget unwanted memories by either suppressing them or substituting them with more desirable ones, and that each of these tactics engages distinct neural pathways.
Rebecca Erwin Wells, M. It gives me a break from intense mental work. But best of all, it helps me clear my mind. If the room around me is cluttered, then my mind tends to reflect that. Thus, it becomes harder to focus. When I was in university, I joined a 4-week weekend meditation course.
In the first session, the teacher asked us what brought us there. The teacher nodded knowingly, then explained we may have come there with the wrong expectations. Because meditation is not, in fact, about clearing your mind.
Our entire experience is made of sensations and thoughts — and meditation does nothing to change this. What meditation can teach us is to observe our thoughts rather than being sucked into them. But accepting this prevents you from ending up frustrated about inevitably failing at making your mind into an empty abyss.
And, there are still many excellent benefits. Even just 15 minutes of meditation decreases stress and puts you in a more relaxed state. There are literally hundreds of ways to meditate. For clearing your mind, I suggest one of these two:.
Notice your thoughts and feelings going through your mind, as if you are observing people walking in and out of a room. Whenever you realize that you got sucked into a train of thought as you inevitably will , just begin again.
For more tips on meditation, this article of ours contains all the basics of meditation! Arguably the best way to clear your mind is, for a while at least, to stop putting new things in it. At all. That means no reading, chatting, watching TV, scrolling through social media, or anything that requires any level of thought or focus.
This is downtime in the true sense of the word. You let your mind wander and focus your attention inward rather than on the world around you.
How can you do this? Aside from sitting and staring into space which is a perfectly fine option! Or, return to tip 1 above and take a walk in nature. This tip sounds completely contradictory to the one above. Unfulfilled goals persist in our minds.
In other words, they will continue to nag us until we get them finished. To get it back, simply stop procrastinating and get things done. Someone once told me that we have to balance how much we tire our minds and how much we tire our bodies.
Doing intense physical exercise forces your brain to rest. So it finally gets a break. There is also scientific support for this theory.
Doing 20 minutes of exercise has amazing benefits for your mind:. Not to mention all the amazing ways that exercise increases your happiness. I personally like to work my exercise routine into my lunch break. It gives me a chance to break the 8 hours of sitting at my desk in half. Plus, I can flop onto my sofa afterward guilt-free.
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