Quieting a busy mind

An overactive mind can rob us of joy, zapping our energy and distracting us from enjoying our lives. We can experience an overactive mind as:

·      Thoughts jumping from one to the other

·      Thoughts that contradict each other (as if there is an internal argument in the mind)

·      Internal ‘noise’ that can seem loud in the mind

·      Overthinking

·      A forceful, disturbing flow of thoughts about specific topics (a.k.a. ruminating)

Thought patterns like this can lead to or perpetuate problems such as:

·      Mental fatigue

·      Lack of concentration

·      Decision making problems

·      Rumination without resolution

Thought patterns like these, if left unchecked, can lead to or worsen anxiety and depression.

As an integrative therapist with 30 years of clinical experience, I have found that certain skills are fundamental in helping clients quiet their mind, experience internal calm, and gain mental clarity.

First and foremost, quieting the mind calls for relating to thoughts in new ways. A great way to begin relating to thoughts in a more constructive way is through mindfulness practice. Traditional mindfulness emanates from Eastern philosophy, religion, and culture and is part of a comprehensive spiritual system. The version of mindfulness utilized in Western mental health is similar, but focused on mental health rather than spiritual realization.

With kids, I use a poster to introduce the idea of thinking about thoughts. The poster has several faces with thought bubbles showing different categories of thoughts. The categories include various memories, ideas, and opinions (likes and dislikes). These thoughts can be experienced as pictures that emerge in one’s mind or words that are ‘heard’ internally. Other thinking categories could be added such as problem solving, planning, or organizing. Some more destructive thoughts may include experiences of internal criticism, comparing oneself to others, and messages that promote self-doubt.

I like to use this poster for adults too as a spring-board for thinking about and talking about thoughts. Many times, clients are unfamiliar with talking about private experiences in their own minds. To set the stage for constructive discussion about thoughts, I like to focus on how thoughts have both content and function.

The content of thoughts are the topics and subject matter of thoughts. Going deeper, however,  we can observe thought patterns including the emotions and behaviors that accompany the thoughts. Going deeper still, we can discover how our thoughts serve us in ways that are constructive or counter-productive.  

When we think about thoughts, we change how we relate to them. Orienting toward thoughts with curiosity creates a bit of mental space inside our minds. When we observe our own thinking, we see our thoughts as separate from ourselves. We gain awareness of our thoughts as well as awareness of our own internal experience of being aware.

An important part of mindfulness practice is focusing on how we attend to the thoughts and feelings we experience. Infusing our internal attention (that is focused on observing our thoughts) with an attitude of kindness toward ourselves helps to sooth and quiet the mind.

You may find that being with your self, simply observing your own thoughts with curiosity leads to refreshment and a quieter mind.