Are you too much in your head? Part 2
Earlier, I have written about the dis-ease of the century. Our bad habit to be in our head and constantly run a chatterbox up there. The mind-body connection has been a topic of conversation for many years. Researchers keep showing that anxiety and depression have a negative impact on our bodies — for example, they can contribute to insomnia, high blood pressure, a decrease in immunity, gastrointestinal issues, and heart problems. Considering that being in your head, overthinking, and rumination are associated with anxiety and depression, it’s important to learn how to get out of your head and into your body.
There is a fine line between being introspective and constantly ruminating. Here are a few suggestions to get you started in reconnecting with your body:
- Be aware of what’s happening. If you find yourself too much in your head, it’s important to be mindful of when it happens and what the triggers are. For example, you could be overthinking more about the future after an important presentation at work or after a meeting with your boss. The first step to getting better is always acknowledging what’s happening and being mindful of the situations that trigger this reaction.
- Meditate. Meditation has many benefits for depression, anxiety, concentration, and even cognitive performance. Meditation can help you get out of your head and into your body because it works to bring the focus into the present moment and into your body. If you’re just starting, you might notice your mind wandering (even to the things you were doing before), but that’s OK. Just observe the wandering in a non-judgmental way and pull it back to your focus. The more you practice, the better it gets. There are many meditations focused on the mind-body connection, such as body scans or moving meditation, and it doesn’t matter which one you choose; just use what works for you.
- Learn how to breathe. Sometimes, anxiety makes us feel out of breath, so what better way to combat it than learning how to use breathing as an exercise to relieve stress? Breath focus is commonly used to increase relaxation, and recent studies show it can also benefit depression, stress, and mental health. It can even reduce PTSD (Post Traumatic Stress Disorder) symptoms in US military veterans.
- Write in a journal. Daily journaling has been highly recommended lately as a way to manage stress and combat anxious thoughts. When you write, you actually work through your thoughts, what happened throughout the day, or what you’re ruminating over. Studies actually show that journaling reduces physical symptoms, health problems, anxiety, and increases well-being. There are many types of journals and prompts to use, so it’s important to find out which one works best for you.
- Challenge your thoughts. You are not your brain or your thoughts. This may sound strange, but you don’t actually have to believe everything your mind thinks. You are a witness of your thoughts, but you are not them. If you’d like, you can write down your thoughts and ask yourself if there’s any evidence to support your thinking process or to challenge it. Most likely, you’ll notice thoughts that are not logical, probable, or helpful. For example, is your friend secretly hating you (she has not responded yet to your text message), or is she just overwhelmed with work today?
- Get some exercise. Moving your body has many mental and physical health benefits, and you don’t even need to do a full workout to reap all the benefits. You can do a quick dance, go on a short walk around the block, or take the stairs — you will still get the feel-good, happiness-boosting hormones, like endorphins, to help you with your mood.
- Work on improving your self-esteem. Lack of self-esteem is actually associated with an increase in rumination, which also predicts depression. Check out my other article if you’re curious about how to be more confident.
I hope these little tricks will help you reconnect with your body and quiet your mind. You do not have to implement them all. Chose one and have a go at it. If it does not work for you, pick another one. Remember, the goal is not perfection but progress. Have fun!
