Ways to calm an overactive mind

I know I'n not the only one with an inner voice that is constantly narrating what's going on around me -  practising anecdotes, imagining difficult conversations and arguments, worrying about different scenarios, or worst of all repeating the same catchy lines from a song over and over again! Sometimes it's helpful, but most of the time it's just constant chatter that makes me feel more anxious and overwhelmed.

So here are some of the ways that I try to keep that inner voice at bay as much as I can:

Keeping away from social media and news websites - This is probably the biggest one for me. I often find myself scrolling, particularly Reddit or Mumsnet, to try and soothe anxiety. It can help in the moment, but over time it definitely makes it worse. If I make a commitment first thing to avoid it for the day then I find that I can keep to it quite easily, and I really do feel much better for it. I have enough going on my head already without needing to fill it with a multitude of voices and opinions from other people!

Writing it all down - I like to write in my journal, but I also find that writing a blog post can have a similar affect, although I end up going back and heavily editing it. Just getting all those thoughts out of my head and down on paper. If I'm worrying about lots of things that I need to get done or that I need to remember then I write them all down in a long list in my planner. 

Making a hot drink - I don't drink a lot of tea or coffee, but I do like a nice hot chocolate. I'm working through a stash built up from Christmas as well as some fancy varieties that my husband brought me back from a work trip. I like the process of making the drink - find a coaster and mug, heating up the milk, stirring. Then sipping it, and really focussing on the taste and the experience as well as they physical warmth. 

Photo credit Prophsee Journals via Unsplash

Going outside for a walk or a run - Although sometimes the inner monologue does follow me while I'm running, it doesn't bother me so much and I do sometimes find that it helps me to get my thoughts in order.

Reading - In particular reading something light with an interesting story that I can really get into. Concentrating on what I'm reading really helps me to focus my mind and feel calmer. 

Doing a stretch or yoga workout - I have a few exercise videos saved in my playlist that always make me feel more relaxed and calm. They aren't long, only 8-10 minutes, and feature peaceful music in a scenic setting - I find that I always switch off when I'm doing them. I've linked one of my favourites below. Although it's titled as a stretch for splits it's just a really good way to stretch out the leg muscles.

Doing a jigsaw - I'm currently a bit obsessed with completing jigsaw puzzles, I have a large one out on the dining table that I'm working on every day. The initial sort through of the pieces is really relaxing, and then building the edge so that you can see the area you are working with. My favourite moment comes about two thirds of the way through, when I'm familiar with the picture and I can easily start slotting the pieces in place. It's really satisfying every time you put a piece in place, and I can get lost in a jigsaw for ages. Even if I get interrupted, when I come back to it I always find a piece that I'd been looking for straightaway!

Lighting a candle - I don't know why but having a lit candle nearby always makes me feel relaxed. Maybe it goes back to caveman days, gazing into the campfire at the end of a long day.

Mindfulness - I've put this at the end, because it's something that I'm still working on. It's something that you really need to practice, and I need to try and work on it a little more. I've tried various apps for inspiration but I prefer to just work on it by myself. I like to imagine the inside of my mind as an empty stage, and every time a thought comes I send it off the stage and back into the wings! It's also a really good way to learn to focus on steady breathing rather than the inner voice.