Have you ever felt like you have so many thoughts racing through your head that you have trouble falling asleep? Or perhaps you have difficulty focusing on certain tasks because of your busy mind.
Having a mind that is constantly busy can have harmful effects on both your physical and mental health. Keep reading to find out why, and to learn three simple yet powerful ways to take back control of your thoughts. For more help with doing this, register for my FREE 3-part video training Tame Your Monkey Mind on 26 - 28 June.
How Does Having a Busy Mind Impact Your Health?
Being constantly caught up in your thinking is a form of stress. The link between stress and illness has been well studied. Here are few ways in which not being able to calm your mind could be hurting you.
Stress does the following:
Activates your sympathetic nervous system
The sympathetic nervous system is the part of you that is activated when you are stressed. You may have heard of the ‘fight or flight’ response. When this occurs your heart rate and blood sugar level increase so that you get a burst of energy moving the blood to your muscles so you are ready for action.
This is an important response that is crucial for your survival in emergencies. But when you are not in real danger but are simply stressed due to the inability to calm your mind, this can be harmful.
When you are stressed, your body also releases certain hormones, like cortisol. Over long periods, elevated levels of cortisol and higher heart rate can be damaging to heart health.
Takes a toll on your immune system
You may have noticed that at times in your life when you have been very stressed, you tend to catch a cold. That’s because stress can compromise your body’s ability to fight off infections. A bug you are exposed to when you are not stressed may very well get the best of you when you are experiencing the physiological consequences of stress, anxiety and overwhelm.
A busy mind makes it harder for you to sleep
We’ve all been there. Constantly thinking about the past or worrying about the future means that even when your head hits the pillow, your mind is as busy as ever. The problem is, this contributes to the vicious cycle by leading to more tiredness, irritability and anxiety. Leaving you exhausted yet unable to sleep because there is just too much going on in your head.
Leads to unhealthy behaviors
I know myself when I’m preoccupied with what is going on in my mind, I’m more likely to reach for sugary or salty foods. Other unhealthy coping mechanisms such as binging on alcohol, smoking, maybe even drugs are ways people may also try to calm or distract themselves from their busy minds.
Can You Move Out of Survival Mode and Into a Calmer State of Mind?
Stress is about how you perceive things that happen to you, not the events themselves. This is great news, because it means you have some control over how you respond to your environment.
In other words, you can’t control everything that happens to you or around you. But you can control how you choose to respond to it. A thought alone can create a stress response.
When your thoughts create a feeling in the body, you feel a particular emotion. The emotions you feel influence your behaviour. When you behave a certain way for a long time, it becomes a habit, and may even become a personality trait. The important thing to understand here is it all starts with your thoughts.
3 Ways to Tame Your Monkey Mind
Whatever the reason behind the busyness in your mind, there are a few simple ways to relax your mind, take control of your thoughts, and be more present. These three simple practices all involve disconnecting from the environment and focusing inwards.
Just breathe
“Take a deep breath” is a phrase that is often said to someone who needs to relax, and there is a good reason behind it. Focusing on your breath is a simple yet powerful way to calm your nervous system and mind no matter where you are or what you are doing. This is a great practice to do anytime of day, however particularly during a stressful moment, or in bed if you are having trouble falling asleep.
When you realise your thoughts are wandering, begin to observe your breathing. You don’t even have to change your breath.
To start, just focus on each inhalation and exhalation for a minute. Then introduce a mental count to your breath from 9 back towards 0; breathing in 9, breathing out 9, breathing in 8, out 8 … one count per natural breath.
Next, Count the natural length of your inhalation and your exhalation. Do this for five minutes and then observe your state of mind. I’m willing to bet that it will be much calmer than when you started.
Chant the Om mantra
Sit comfortably, with spine neck and head aligned. Focus on the flow of your natural breath for a couple of minutes to prepare, then on the exhalation chant the mantra Om. Do this for five to ten minutes and note how the vibrations from the mantra and rhythmic nature of your breath calm your mind and emotions.
Do a body scan
It’s best to do this while lying down on your back. Place a pillow or other support under your knees if needed, then bring your awareness to the right thumb. Gradually move your focus to other parts of your body and concentrate on how that part of your body feels.
For example, from your right thumb, focus on your right fingertips, then the sensation in your palm, and your arm, and so on. You may find it helpful to use this free 16-minute guided audio relaxation.
You can’t stay present if you are thinking about the past or worrying about the future. It tends to be repetitive and keeps you in a vicious cycle rather than allowing you to take practical steps to improve your life.
STARTING SOON
Come and join my FREE 3-part video training Tame Your Monkey Mind, by clicking here or a more in-depth look at how to tame your monkey mind so that you can feel calm, more peaceful and sleep more deeply.
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