We have been living a more and more busy life then ever before. We juggle between work, family, friends, education, or emotions from day to day. Our mind clustered with all the responsibilities, tasks, and worries all the time. When is our mind declustering moment? How do we get our mind cleared?
Healthline Journalist Crystal Raypole shared with us 8 simple steps to effectively clear our mind.
Being present: don't let your dinner shopping list or reasons your date hasn't text you back stop you paying attention to what is happening around you. "Learning to mindfully direct your attention to one task at a time can help you gently let go of those background thoughts. They’re still there, but they’re resting more quietly under the surface instead of clamoring for your attention." Your mental bandwidth will be free up and your experiences became more enjoyable and less rushed. Meditations can be helpful and there are a lot of online free resources to be choosing from. I can share more of these in future posts. Crystal also shared that even meditation doesn't seem work out for you, being mindful can help you ground yourself too.
Write it out: You might already know that putting your thoughts down in writing often makes it easier to explore them when you've kept a journal. Research shows journaling can help decrease intrusive thoughts and other mental “clutter.” As a result, working memory and other cognitive functions can operate more smoothly and potentially relieve stress at the same time.
Get musical: If you listen to music regularly, you may have already noticed it makes it easier to keep your attention on your work and complete it successfully. Maybe you even have a few choice songs that help you refresh between tasks and switch your focus, or a playlist that provides a sense of calm when you feel bombarded by anxious thoughts.
Sleep it off: A good night’s sleep can refresh you when you feel physically tired. What you might not know, though, is that getting enough sleep can also help safeguard against mental fatigue and emotional distress. Insufficient or poor sleep can interfere with your ability to solve problems and make decisions, and you might find it harder to remember important information or regulate your emotions.
Walk it off: Changing your environment and getting outside for a walk offers a great opportunity to clear your head and refocus. Walking also helps promote more freely flowing ideas, so a regular daily walk can help you “reset” when the same thoughts keep popping back up to distract you.
Clean your space: You may not realize it, but your surrounding environment can have a big impact on your mental environment. When your brain feels just as cluttered as your desk, you might have trouble concentrating or grasping the ideas you’re searching for. As a result, you end up finding ways to distract yourself from your lack of productivity.
Turn off your brain: Struggling to concentrate? Sometimes, the best way to solve this problem is to simply stop trying. Think of it in terms of physical exercise. Your body would have a pretty tough time jogging all day without a break, right? Well, your brain needs downtime, too. Letting yourself unfocus by briefly zoning out, giving your brain a chance to take a rest.
Talk it out: Ever felt energized and completely renewed after a long talk with someone you trust? Expressing bothersome feelings out loud often helps lighten any tension they’ve generated. Discussing your problems can help you lay them out more logically, often enables you to get some new perspective on the situation and arrive at potential solutions you might not have considered before.
Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.
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