Calming a Busy Brain

Do you ever find your mind racing a mile a minute, bouncing from one thought to another? You keep telling yourself to focus even getting frustrated at yourself but your brain keeps going.  The result is feeling overwhelmed, disheartened and stressed? You're not alone! We all experience busy brain moments. The good news is that there are simple and effective ways to calm the overwhelm and the constant chatter to find some peace and quiet, even focus. 

Focus is something I have had to work hard at my whole life. There is just so much to learn, so many experiences and so many things I want to do in life. After experiencing a head injury, my brain just simply couldn’t keep up so I had to retrain the way my brain could deliver on what I needed while keeping enough energy to do the other things I needed to do.

When working with children I can remember seeing a young boy who was just nine years old, pound his fist to his forehead saying to himself “come on focus”. The task he was working on should have been a simple task for him but this particular day his brain was just running too fast and it had hit overwhelm from what he had done that morning. It was like his brain just couldn’t keep up. For him this was frustrating, for me it was heartbreaking to watch.

To minimize this frustration let’s take a look at five methods to help you relax and regain control over your thoughts when it feels like your brain just can’t keep up. 

1. Breathe Deeply:

One of the quickest and easiest ways to calm a busy brain is through the power of your breath. It is your superpower. It’s free and you carry it with you at all times. Deep breathing can slow your heart rate, relax your muscles, and redirect your thoughts. It's amazing how something as simple as breathing can make a world of difference.

Close your eyes, take a deep breath in through your nose, and exhale slowly through your mouth. Repeat this a few times, focusing solely on your breath. 

It can feel too simplistic to think that focusing on your breath can slow your thoughts. When you can refocus on the energy that is sustaining you you can shift from feeling fast and in overwhelm to connection to what you need to be doing right now.

2. Mindful Meditation:

Mindful meditation is another powerful practice that cultivates awareness and helps you stay present. It doesn’t matter where you are or what you are doing (even when sitting in a meeting) Start by paying attention to your breath (again remember it is your superpower) and focus your gaze on one thing. Side note: don’t stare at the person sitting in front of you at the meeting as that would be creepy. When your mind starts to wander, gently bring your focus back to your breath. If you are in a meeting even intentionally focusing on the voice of the person presenting or the sound of the coffee machine in the room can help you quieten your thoughts and bring you back to an awareness of the present moment. As you continue this practice regularly, you'll become better and quicker at quieting the noise in your mind. 

3. Nature Connection:

Spending time in nature can be the shift needed for a busy brain. Too often we stay at our desks trying to push through when our brains have hit overwhelm, or we feel stuck. Whether it's a break outside or looking out the window or taking a lunch break in the park nature provides a calming environment that allows you to hit reset and refocus your thinking. If stepping outside feels like too much of a leap then put images of nature as your desktop or phone wallpaper even a picture on your desk has shown benefits to helping people feel the benefits nature brings.

4. Journaling:

My favorite tool to calm my busy brain is writing my thoughts down. Writing down your thoughts and feelings on paper can be a therapeutic way to clear your mind and gain perspective. Keep a journal handy, and whenever your brain feels like it's on overdrive, jot down your thoughts and concerns. By externalizing your worries, you may find it easier to understand and manage them. This practice can be an emotional release and a means of taking control over your thoughts rather than trying to work through the thinking by keeping it in your mind and adding to the overwhelm.

5. Seek Support and Connection:

Remember, you're not alone in experiencing a busy brain. Reach out to friends or loved ones and share your feelings. Everyone has felt it at some stage. If you are feeling you are in overdrive, reach out to friends or loved ones and share your feelings. Talking to someone you trust can be incredibly comforting, and they may offer insights and support you haven't considered. If you prefer seeking professional help, like counseling or therapy, can equip you with tools and strategies with a trusted professional. If you aren’t quite at the talking stage, go back to point 4 and write down your thoughts and feelings. This is a great place to start.

Calming a busy brain is a journey that requires patience and self-compassion. Don't be too hard on yourself, as these moments are a part of being human. My days are spent helping people calm their thinking including my own! Try these techniques and start at the one that feels most accessible to you. Start today, and you'll find that when your brain is running too fast you can press pause and help you to refocus where you need it.

Angela Lockwood