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Have you ever felt frustrated with the amount of thoughts that your mind is throwing at you? Especially when you’re already feeling stressed or overwhelmed and don’t know how to find peace? It’s like an unruly roommate that you can’t get rid of. The noise never seems to stop.
This can be distracting at best. At worst, it can undermine your confidence and optimism.
While it isn’t possible to stop your mental chatter completely, there is plenty that you can do to tame it.
Simple techniques to escape from your mental chatter
- Try using 5-4-3-2-1. When the noise in your head won’t seem to stop, try 5-4-3-2-1. This little exercise will get you out of your head and focused on your environment.
- Look around your environment and describe five things you see. For example: “I see a pair of shoes. They are made of brown leather, have a low heel, and rubber soles. They look old.” It’s easy to find five things you see, but the remainder of the exercise is a little more challenging.
- Describe four things you hear. “In the distance, I can hear car horns honking.” Really focus your attention on the noises you can hear and fully experience them.
- Describe three things you feel. It could be the cool breeze blowing over your skin, the firm chair underneath you, or the pain in your elbow.
- Describe two things you smell. You might have to really concentrate to come up with two.
- Tell yourself one thing you like about yourself. By the time you’ve finished all five parts of this exercise, your focus will be in the present instead of on the noise in your head.
2. Avoid engaging with your mental chatter. Your brain is going to make noise. There’s no way to stop it completely. The key is to ignore it. View the chatter in your head as nonsense and let it go.
3. Learn to meditate. Meditation creates a lot of opportunities for dealing with mental noise, because there’s nothing to distract you from it. Learn how to meditate and spend some time each day meditating to calm your mind.
4. Write it out. Set aside time each day to write down the things you’re randomly thinking. It’s very cathartic and really works if you give it a chance. After 10-20 minutes, take the paper you’ve been writing on and destroy it.
More Ways to Find Inner Peace
5. Use affirmations. Affirmations can improve your life. They also crowd out the noise. When the noise starts, use an affirmation to keep your mind occupied on thoughts that you want.
Have a list of affirmations ready to go. Pick one and use it when necessary.
6. Use a mantra. Using a mantra is the same idea as using an affirmation. Your mantra could just be a meaningless sound or something more significant. Drown out the noise!
7. Focus on your breathing. Put your attention on your breathing. This is convenient, because it’s always available to you.
8. Listen to music. Playing music (or other soothing sounds) in the background while you work can help to keep in the internal voices at bay. Be careful that you don’t listen to something so distracting that you can’t concentrate on whatever it is that you’re doing. This might take some experimentation and practice.
Your brain creates thoughts. That’s what it’s designed to do. But there are solutions you can employ to reduce the noise. Attempting to eliminate your internal voice is a waste of time, but you can greatly reduce the noise and avoid engaging with it.
Just because your permanent roommate decides to speak doesn’t mean you have to listen! Practice these methods to reduce or prevent an overabundance of thoughts that you don’t want.
Try This Reflection to Find Inner peace and Mental Calm
I am at peace.
I am calm and collected. Also, I meditate regularly to cultivate mindfulness, self-awareness, and peace of mind. I breathe deeply. Each inhalation makes me feel strong. Each exhalation makes me feel grounded.
I set realistic expectations and I understand my strengths and limits. I work towards goals that are challenging and realistic for me. My focus is to live according to my own values instead of comparing myself to others. I pursue my own definition of success.
I slow down. It’s important to take a break between tasks to catch my breath and renew my energy. I arrive at the office 15 minutes early so I can sit down with a cup of coffee and plan my day.
Developing mutually supportive relationships is essential. I communicate honestly and express my feelings. In addition, I share encouragement and validation. I spend time with family and friends having meaningful conversations and participating in fun activities.
I clear away clutter. It’s easier to think clearly when my surroundings are in order. I start each workday with a clean desk. At home, I free up space on my kitchen counters by relocating anything nonessential.
I disconnect from technology at least once each day and I turn off my phone during family meals and one hour before bed.
I stay physically active. Exercise soothes my body and mind. A healthy lifestyle lifts my spirits and helps to protect me from illness and injury.
Today, I experience peace and contentment. I treat myself and others with compassion. My inner tranquility deepens and grows.
Self-Reflection Questions for You To Answer
- What are 3 words I associate with being calm?
- What are the primary causes of stress and worry in my life? Is there anything I can I do to reduce or eliminate them?
- What activities do I find most relaxing? How can I spend more time on these activities?
- What is one new relaxation practice that I want to try?
- What would change in my life if I were calmer and more peaceful?
How to Stop Over-thinking and Find Mental Peace
Are you over-thinking to the point of paralysis and fear? Is your mind filled with so many thoughts that you don’t know what to do next or how to handle it? If over-thinking is causing you to struggle, you’ll be glad to know that it’s possible to find mental peace again.
You can learn to calm your mind, achieve greater focus, and find the direction that is right for you!
Use these techniques to help quiet your mind and Find Inner Peace
- Avoid obsessing about completely silencing the mind. You may wish that you could stop your thoughts altogether. However, this isn’t the best tactic for dealing with over-thinking.
The more you try to stop thinking, the more your thoughts will flow. The opposite of what you want actually starts to happen.
- Understand that you’ll always have thoughts. All human beings have thoughts. Recognize this is a normal process. Although you can learn to silence your mind in certain situations, you can achieve great peace by learning to take control of what you think, instead.
- Avoid judging your thoughts. It’s tempting to get upset if you have negative thoughts or emotions. You may be quick to judge and try to squash them.
Instead of judging and criticizing your thoughts, accept them for normal human emotions. Acknowledge them and then move on. Learn to love your mind. This will help your mind calm down because you won’t be fighting internally.
Remember, you wouldn’t be able to appreciate the positive thoughts if you never had negative ones.
Stay Present to Start Finding Peace within
- Try to stay present. Over-thinking often comes because you’re worried about the future or regret something that has already happened. You allow stress and anxiety to take over. You start imagining different outcomes, with most of them being negative, and you start living in fear.
If you stay in the present moment, then fear can’t take over, and over-thinking isn’t an issue. You’re able to focus on what you have to do each day to survive and thrive.
- Be okay with the world. The word okay doesn’t mean perfection. It also doesn’t mean awful. It’s the balance between positive and negative. It’s the thin line between them that allows you to find mental peace.
- Being okay also means that you learn to accept what is happening in your life.
- Being okay may mean that you learn to love where you’re at and what you’re doing right now. You learn to appreciate what you have and the people around you. It’s important to find gratitude in the little things.
- You don’t have to pretend that negative things don’t exist, but you can avoid focusing on them. Center your attention on appreciating life.
Your thoughts can save you, but they can also destroy you. Your mind can be a busy place, so it’s important to learn ways to deal effectively with some of the thoughts. Strategies like these can help you deal with your over-thinking so you can find peace.