How to Stop Your Overthinking, Anxious Mind All On Your Own
The present moment is all we have - where life is happening - right here and right now.
I know you’re constantly being asked to do more with less and be everything to everyone. The amount of tasks, responsibilities and roles you manage on a daily basis is impressive. My guess is that you feel overwhelmed most of the time and I can completely relate. Being busy is exhausting. And, let’s be real - if you struggle with anxiety on top of a busy schedule, your energy will deplete quicker because your body thinks that it’s in “fight or flight” mode all the time. The heart beats faster, the breath is quicker, and adrenaline is pumping through your body as if you were running a race. The worst part for me was that I felt like I couldn’t do anything about it. Until I learned that I could. What if I told you that you have the power to reduce your anxiety whenever you need to? How productive could you be with all that extra energy? Here’s how to live in the present moment, stop your overthinking mind and prevent fatigue. You’ll tackle that to-do list in no time with ease and clarity.
What the Present Moment Is NOT …
Have you ever been at your desk at work, staring at a picture of your family, concerned that you’re missing something at home? Or, have you ever been home with the family thinking about how you really need to find time to exercise? Or, have you ever been exercising and thinking about that big presentation you have to do for work?
This is what it means to NOT be in the present moment.
You’re physically somewhere, but your mind is bouncing around between thoughts of the past or the future. When you think about the past, you tend to spend time mulling over what happened – what could have been, what you wished had happened, what could you have done differently. When you fantasize about the future, you’re anticipating what’s to come – what will be, what could be, the dreaded what if, what may happen.
But what you need to remember is that the past can’t be changed and the future hasn’t actually happened yet. And the more time you spend thinking about the past or worrying about the future, the more you are missing the present.
What the Present Moment Is …
The present moment lives between the past and the future and it is the only thing that exists. When you focus your awareness on the “here and now”, your racing thoughts about the past or future no longer have power, which will relax the body and mind, allowing you to feel more free to experience life to the fullest.
Here’s an example...
You decide to go for a walk.
You put on your shoes and head out the door.
You take your walk.
You return home.
Each of these moments is a separate present moment. Let’s break it down:
When you decide to go for a walk, that’s the present moment and putting on your shoes, walking and returning home are all in the future.
While you are putting on your shoes, that’s the present moment and deciding to go for a walk is in the past while the walk itself and returning home are in the future.
While you are walking, that’s the present moment, while deciding to go for a walk and putting on your shoes are in the past and returning home is the future.
When you return home, that’s the present moment while all the other actions are now in the past.
Now your thoughts can be a little tricker to comprehend. Let’s break down the “take your walk” present moment action.
Imagine while you’re walking you have three thoughts ...
“Did I say the right thing in my conversation yesterday?”
“That tree has very green leaves.”
“I really need to get that to-do list done today.”
“Did I say the right thing in my conversation yesterday?” is a present thought, but it’s about the past and you are not paying attention to what is around you. Same for the thought “I really need to get that to-do list done today.” That’s worrying about the future while walking and missing the present moment. The thought “That tree has very green leaves” is a great example of a present moment thought, in the present moment.
How To Get Present …
When you notice you are not focused on the here and now, use your breath and your five senses to stop your overthinking mind and return to the present moment.
The Breath
Bring your awareness to your breath and notice how it feels to take a deep inhale and exhale through the nose. Notice the coolness of the inhale in the nostrils, the lungs filling up with air, and the warmness of the breath as you exhale through the nose.
The Five Senses
Focus on what you are doing right in the moment. For example, if you are sweeping the floor, notice your feet on the floor, notice the broom in your hand, notice the color of the broom, notice the dust you are picking up. Or, when you are washing the dishes notice the warmth of the water and the smell of the dish soap. Notice the sound of the water going down the drain and feel the sponge in your hand. When your mind starts to wander, and you notice it wandering, gently guide your awareness back to the actions you are doing by focusing on what you see, smell, hear, feel and taste (if you are eating … don’t taste the dish soap!).
Here’s a challenge! Pick a daily task that resonates with you and try to keep your awareness on that task while you are doing it.
Maybe it’s brushing your teeth, or taking a shower, or making your morning coffee. Whatever it is, see if you can really tune in with all your senses to that task to keep your awareness as present as possible. Notice how you feel while staying present and how this experience might start to impact other areas of your life as well.
Finally, let me be clear - it’s impossible to stay in the present moment 100% of the time. Our minds just don’t work that way. So when you catch yourself caught in a thought, don’t beat yourself up and remember this is not about doing it perfectly. The best you can do is occasionally notice when you are not present and make a choice to bring your awareness back to the here and now as often as it feels right for you.
So, there you go! My simple steps to stop your overthinking mind and return to the present moment so you can reduce your stress, have more energy and feel happier.