Three Methods to Get Out of Your Head
Published in Good Vibes Club on Medium
It’s late. You’re lying in bed trying to sleep. You’ve lost count of the number of times you’ve rolled over. Your mind is spinning in circles, the same unrelenting and useless thoughts circling from one to the next and then back again like some kind of never-ending rollercoaster. It’s driving you crazy. Not only the thoughts themselves but the looping of them all, an instant replay you never asked for.
I call these “thought loops.” A term not of my invention, but one that is fitting, nonetheless. I used to get pulled down by these thought loops and have no idea how to escape their needy grasp. But I have learned. I have found ways to disentangle myself and stop the loop.
They are as follows:
Writing it all down
Distracting through joy and gratitude
Creating an action plan that focuses on what I can control
These methods can work together in combination but do not have to. Also, keep in mind that each one can benefit a specific situation, but not always another. Sometimes writing it all down is enough. Other’s I need to do more, or I know writing it down won’t help in this particular situation.
Got it? Got it.
Alright, let’s flesh out the first method: writing it all down.
Writing It Down
I am a huge proponent of journaling. It’s a practice I’ve cultivated and improved on over several years. While I know it’s not for everyone, if it’s been a while since you’ve tried, I suggest giving it one more chance.
Not only is journaling a good way to record events but I recently learned that writing down a memory increases the likelihood of forgetting that memory (from The Memory Illusion by Dr. Julia Shaw).
I think this is why I often feel the weight of the thought loops lifted after a good journaling session. My mind has allowed those memories to exist outside of myself, so I don’t have to hold onto them. I also recommend journaling because it is a relatively inexpensive and healthy way to process complex thoughts and emotions.
You also don’t have to write if you don’t want to. You can record yourself or you can type it out on your phone or computer. If writing really isn’t your thing, remember there’s more than one way to journal.
Distraction Through Joy
Occasionally I can recognize when I’m overthinking, I just have to distract myself, get out of my own head and my own way. So, when I need a good distraction, I turn to the activities that bring me joy.
These can include, but are not limited to:
Watching a favourite comfort show
Going on a walk
Free-writing session
Reading a book (or re-reading a favourite)
Baking
Listening to music
Lighting a candle
Not all these are intensive and require a lot of physical or mental energy. Sometimes the act alone of lighting a candle and just sitting to listen to music is enough to bring myself (and my overthinking mind) back to the present. Otherwise, I’ll spend some time writing down what I’m grateful for or go outside to just observe.
Essentially there are two ways to distract yourself from overthinking:
Do something that brings you joy and stay “busy”
Do nothing, take in the present moment, and slow down
I actually like to do this before I journal. I know it takes my mind longer to process things. So, by distracting myself it gives my subconscious time to process, thus when I do sit down to write, I’m already a little distanced from the intense thoughts and feelings.
Action Plan
Lastly, when all else fails, it’s time to create a plan.
I’m sure many of us know the feeling of not knowing where or how to start. My thought loops and overthinking can arise from this feeling. I don’t know where to start, I panic, and then I overthink everything just to end up doing absolutely nothing. And then I might panic even more because I haven’t done anything yet.
So, once I can get out of my own head, and using one of the two methods above usually helps, I sit down and create an action plan.
I write down the issue or problem at hand and then what I’m trying to accomplish. I brainstorm some practical and manageable steps to take to move toward this goal/resolution.
The hiccup I often face here is forgetting what I can and cannot control. I have to remember to focus on what I can do versus what is someone else’s responsibility. Let’s look at an example. Say you’re working on updating your resume and applying for a new job.
There are two things within your control:
Your resume
Your application
Anything beyond that is up to the hiring manager. Of course, you can also spend time researching the company, following them on social media, etc. but ultimately, you’ve done what you can, and the rest is out of your hands until you get a response.
Make sense? Excellent.
Final Thoughts
There you have it, three ways to come back to the self and get back on track after overthinking. Writing it all down, distracting yourself, or making a plan are all great ways to overcome thought loops. But they are not the only ways. So, leave a comment below if there’s anything you do to “stop overthinking” or “get out of your head.” Let’s share the strategies that work for us because they just might help someone else too.
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