Are you tired of overthinking everything? And do you dream of a little more peace of mind? Get 8 great tips on how to turn down the noise in your head. Plus suggestions on where you can get more help.
When you insert the 6 little words in front of your thoughts, you remind yourself that the thought is just a thought. At the same time, you put a little distance from it.
Although the technique may sound super simple, many people find that by practicing it silently, they gain a more relaxed relationship with thoughts that can otherwise be difficult to contain.
Psychologists have a clever technique that can help you relate more freely and relaxedly to your thoughts. In short, the technique involves inventing a figure or character for difficult thoughts and feelings.
Many of us, for example, have a harsh inner critic. A voice that nags at us from time to time, telling us that we are not good enough. It goes without saying that listening to these thoughts can be extremely exhausting. Not least if you blindly trust everything they tell you.
To put some distance between you and them, you can invent a fictional character for your self-critical thoughts. For example, it could be a vinegary parrot that you imagine sitting on your shoulder and constantly whispering nasty things in your ear.
It may sound a little silly, but many people find that unpleasant thoughts become much easier to bear when they imagine, for example, that they are coming from a vinegar-spiked parrot on their shoulder.
Fortunately, you don't have to blindly trust everything your worries tell you. Instead, you can practice relating to your thoughts like a detective. As a detective, you don't believe just anything. You're critical, and you examine things from multiple angles – and you want to see evidence! The trick is that you're quietly learning that you don't have to believe everything you think.
But they are also connected in the way that when you experience unrest in your thoughts, you also begin to experience unrest in your body. For example, when your worries give you a knot in your stomach, sweaty palms or trembling legs.
A good way to calm your body is by calming your breathing.
You can learn techniques for this today. Try it in the guide: Exhale Anxiety with 2 Simple Breathing Techniques .
You're probably familiar with daylight saving time, mealtimes, and bedtimes. But have you ever heard of worry time?
The idea is that you set aside a fixed time each day for worries. For example, from 3:45 PM to 4:00 PM. If worries pop up outside of this time, you briefly acknowledge them and say, 'Yep, I've seen you. See you again at 3:45 PM, when I have worry time.'
By fencing off your worries, you first and foremost prevent them from taking up your entire day. But you will probably also find that you forget some of the worries you park during the day. Or that they feel less important when the clock strikes worry time.
Many people think that mindfulness and meditation are about clearing their minds of thoughts. When they discover that they can't do that, they think: 'That's probably not for me.' It's a shame. It's not possible to control our thoughts that way. Thoughts come and go all by themselves.
Have you talked to someone about all the thoughts in your head? If not, we would definitely recommend that you do so.
It could be your parents, a friend or someone else you feel comfortable with. They may not be able to solve the problem. But it often helps to just put your thoughts into words and share them with others. It also makes it easier for those closest to you to support you.