It’s the end of another busy day. You’re lying in bed and trying to fall
asleep. The problem is that you mind is
still in overdrive. You’re thinking
about the things that happened today – as usual you’re focused on what went wrong. You’re thinking about what needs to happen
tomorrow – all the work that you need to do, the appointments, the errands, the
calls, the conversations….on and on and on.
Perhaps you’re an overthinker.
Whenever you’re faced with a challenge, you become paralysed. You can’t make a decision on what actions to
take. You focus on what could go wrong
and focus on the worst-case scenario constantly. You second guess yourself. You worry about things regardless of whether
they are in your control to change or not.
Does either of this sound familiar?
When you're in this frame of mind, it feels as if you can't quiet your mind and all the thoughts racing through your head. You can't stop the negative thoughts and you start to feel anxious, overwhelmed and stressed out.
These constant negative thoughts affect your thought
patterns, your emotions and your physical being. Being in a constant state of worry and
anxiety, leads to negative thought patterns which make you feel bad
(emotionally and physically) which leads to more worry and anxiety – it’s a
vicious cycle.
To quiet your mind, you need to shift your focus. The next time you feel overwhelmed, anxious
and stressed, try one of these:
Breathe – breathing is not just a physiological action. Controlling and focusing on your breathing
can affect how you feel and therefore your thoughts. The next time you’re feeling anxious, worried
or overwhelmed pay attention to how you are breathing. You’re probably taking short quick
breaths. Focus on changing your
breathing and try this instead :
o
Take a deep breath in
through your nose.
o
Feel the air filling your
chest and abdomen
o
Hold the breath for a count
of 5
o
Slowly breathe out through
your mouth
o
Feel the air leaving your
abdomen and then your chest
o
Repeat this 5 to 10 times
Now notice how you’re feeling. Calmer, right?
Do something for someone else. Instead of focusing on you, try to shift your
focus on helping someone else.
Play. Do something
silly. If you have kids, play a game
with them. Kick a ball around, play hide
and seek, or a board game.
Do something creative.
Draw a doodle. Colour in a
colouring book. Try your hand at knitting.
Move. You don’t have
to go straight to the gym, although that is great it’s not for everyone (i.e.
me). Go for a walk around the block, in
your complex, in your garden or even around the office. Do some stretches. Just move!
Meditate. There are a
number of apps that you can download that will help you with guided
meditations.
Write down what’s on your mind. Get a notebook or pieces of paper and write
down EVERYTHING that’s in your mind right now.
It usually feels like you’re taking the stuff out of your mind and
storing it somewhere else.
Create a plan and focus on working through it. If there is a project or task that you’re
stressing about, write down the things that need to happen for you to complete
it. Then start doing one thing each day.
Practice gratitude.
When we focus on the things that we are thankful for, we shift our focus
from the negative to the positive.
Practice Mel Robbins’ 5 Second Rule. Whenever you find yourself hesitate to take
an action - whether it’s getting out of bed in the morning, or making a call to
a potential client, or starting a project - before you think about doing it, count
down from 5 to 1. When you get to 1,
take the action – kick off the covers and stand up, pick up the phone or open
that document. When you hesitate or
think about doing something you are giving your mind the space to allow the
fear and anxiety into your thoughts. So,
before that fear and anxiety enter your thoughts, count down and move. (Google the 5 Second Rule to learn more).
When you’re faced with a problem or feeling anxious,
stressed and overwhelmed, learning to quiet your mind will help you to block
out the noise and focus on the solutions.
These solutions are within you, you just need to be able to hear them.
I am always available to help, so feel free to get in touch
by completing the contact form or emailing me a sumaiyah@sbuxcoaching.com. We can arrange a short call to see how I can
be of service to you.