The everyday stress, the challenges at work and the problems we are going through can all cause burnout, which in turn affects our mental health. And as you may well know, in times like this, it is very hard to concentrate and perform at your best.
Instead of being mindful, you tend to be “mind full”.
Whenever your head feels so heavy because a lot of ideas and thoughts go in and out, consider following these steps. They will not only help to clear your mind but also give you relief from stress, and help you regain some focus.
Write it down.
The best approach is not to get away from the problem, but face it courageously. Writing is a proven way to organise our thoughts. Adopt the habit of clearing your mind through writing. The more you try to ignore them, the more these thoughts will bug you. First off, get a pen and paper and go to a quiet place. Write down the thoughts that are bugging you – good or bad.
Don’t restrict yourself and don’t feel ashamed. Sometimes, we just can’t tell our brain what it should or should not think about. Create three columns and label them: “to be done”, “not now”, and “delete”. Sort your thoughts. Be honest and try to place each thought to the right column. You will realise that most of your thoughts can be deleted or can be put aside for now.
Sketch it.
Can’t write? Why not draw a picture? You probably have thoughts that can’t be described by words. You need not be an artist to draw. After all, your output is something you just have to keep for yourself. Just let your emotions and thoughts flow. You can create images, graphs or charts – whatever that best describes your thoughts. You don’t need to ask permission. Draw simple pictures of what’s on your mind.
Take deep breaths.
Deep breathing is a relaxation technique that is a great strategy for regaining your mental clarity. Deep breathing increases the oxygen levels in your body, which in turn benefits your brain.
Find someone to talk to.
Sometimes, we simply need a friend to clear our mind. You are probably confused of what decision to make, or unsure about a certain project or task you’re doing. That’s where a good friend comes in.
He or she can help you organise your thoughts effectively, and clear those unwanted thoughts. Sometimes, to clear our mind, we just need someone who will listen – someone who will listen to your hopes, fears, and questions without judgement.
Hang out with your furry friend.
There’s no scientific evidence showing that having a pet can help clear your mind. But there’s vast evidence suggesting that it can make your life better in many ways.
It eases your depression, lowers your blood pressure, boosts your mood, and helps you deal with stress better. If you are happier and healthier, you are in a better position to organise your thoughts easier.
Remind yourself of what’s more important to you.
Sometimes, our minds become flooded with lots of thoughts that are not really important. In times when your mind is full, it’s really helpful to try looking back on things that matter more to you. They may be your children, family, friends or loved ones, perhaps your job or even your goals in life.
Self Hypnosis / Meditation.
Mental clarity can be one simple step away. Consider making this mental practice a part of your daily routine. Afford yourself just 15 minutes or so, close your eyes and begin to focus on the following. Firstly pay attention to your breathing – try to slow it down. Now in your mind, visit a place you enjoy going to and make it all as real as possible.
Try to imagine the sights, the sounds, the smells, any tastes or sensations of touch. Give yourself a few moments to let all of these fantastic sensations soak into you. Take a few extra deep, slow breaths to lock in all of these sensations.
Now it’s time to return back to real-time and bring with you all of those good feelings ans sensations. Simply count yourself back to being fully awake by counting up the numbers from 1 to 5 and opening your eyes on number 5.
This exercise might be challenging at first but it gets easier and easier the more you do it. Go on, give it a try. Let me know how you get on.
Richard Scott
Clinical Hypnotherapist