A mini-guide to slow down your mind

In this busy world, the ability to slow down is hard to master

If your mind does not stop over going and over things then you are experiencing what it’s known as “mental rumination”, and even though this is normal, is something with a high emotional load. 

Psychologist Susan Nolen-Hoeksema described rumination as “thinking repetitively about causes, consequences and symptoms of our distress or pain without coming up with a solution”. 

Her research demonstrated that this habit can treble the risk of depression as well as significantly heighten anxiety. 

Why does this happen?

Our brains look for ways to solve problems; however, it may stay in “analysis mode” due to missing information or control. Moreover, the brain does not differentiate between thinking about a problem and experiencing it, which intensifies the emotional load. 

How can I tackle ways to slow my mind?

Conscious detection

Ask yourself honestly: “Am I solving something or am I just going around it?”

This is a way you can create what I call in therapy “a circuit breaker” in your thinking patterns.

Focused breathing

It’s important to align the body and mind. A gentle way we can do this is through breathing. By doing five deep breaths with full focus it helps as a way for orientate ourselves to the present. 

Write it down

Cognitive Behavioural Therapy would call this technique “worry time”. Whilst we don’t want to give this a negative connotation, there are benefits in writing everything that is in your mind, without any filters. This provides an opportunity to process things in a different way.

Brief physical movement

Changing scenery, walking, stretching. By changing our physical stimuli, we are able to reset our minds. 

Give yourself a break, find ways to live in a sustainable way for your wellbeing.

These strategies are not about switching off your mind, it’s all about learning skills to get unstuck. And remember.. A mental break is a way to become more emotionally productive. 

If you would like to learn more ways to enhance your emotional wellbeing, as a Kensington Psychologist, I can offer you support towards sustainable and long-lasting wellbeing practices. I also have the ability to offer sessions in Spanish.

Feel free to learn more about my therapy services and reach out if you are ready to start!