Is today’s landscape of overstimulation (media, intelligent devices, multitasking, high-stress work environments) making you increasingly anxious? Do you find yourself fleeting through a busy schedule, meeting tight deadlines, and constantly contacting while barely getting the time to be present, enjoy an experience, or live in the moment? You’re not alone. And what’s more—living in such a state of excessive stimulation can leave you mentally exhausted and lower your productivity.
Try these easy tips to find calm, reset, and reclaim your mental space amidst any busy schedule.
1. Start an easy breathing technique.
This simple 4-2-4-2 breathing technique increases focus and energy and promotes relaxation. Inhale for a count of 4, hold for a count of 2, exhale for a count of 4, and hold for 2. Feel the air fill your lungs as you breathe in and feel the air leave your lungs as you exhale. Repeat this 5–10 times and feel your mind and body instantly relax. Do it at least once a day to get your body and mind in a calmer and more focused state of being.
2. Less is more.
You need to do less if you’ve got a schedule that doesn’t allow you any wiggle room any day of the week. Rushing from task to task without a break can lead to multiple unwanted outcomes. You could start to burn out. Mental fatigue can make you take longer to complete your homework, getting even more anxious. As you rush through your activities, you may not satisfy one or more the way you would because you’re moving on to the next. You’re impatient and snappy when that’s not the real you.
So, start to prioritize your tasks and let a few of them go. Perhaps move some to another day. They will always be there for you when you wake up tomorrow. You’ll find yourself being more productive, more efficient, and more content.
3. Reclaim your morning.
If your morning starts with reading the news or checking your email while sipping your first cup of coffee or tea and solving problems on your drive to work, then you might be jolting your body into a state of over-stimulation before it is ready. Ease it in and reclaim your morning. Enjoy your shower. Sip your beverage slowly. Nourish the smell and taste. Take a moment to enjoy your breakfast. Start your work activities only when you’ve moved through your morning space.
4. Do something fun every day.
We’re generally wired to give 100% attention to something we consider fun to do. Even spending 20–30 minutes on something you enjoy—like gardening, wood carving, cooking, baking, or whatever hobby you cherish—can have you unwinding from your day’s stress and training your mind to focus wholly without distractions. Shifting your thoughts to something different from what you generally do all day will also help you unwind and feel mentally refreshed.
5. Rest your mind with sounds of nature.
Anxiety surmounts when a lot of activity surrounds us and navigating a bustling world every day. You need to get away and clear your mind without going on a vacation. If you can get to a park, lake, beach, or river, sit by the water and listen to the sounds and environment. If you can’t, then step back anyway. Put those headphones on and listen to calming sounds like trickling water, waves washing ashore, or other sounds. Zone out of the world and listen to the sounds of nature. Feel your stress melt away as you realize and appreciate nature.
6. Try a few yoga stretches.
Yoga is an age-old proven technique for disciplining the mind and body. Many yoga websites offer easy poses with pictures and instructions for a beginner or even the advanced yogi. Try a few simple stretches to start your day with the energy of even relaxing spaces to unwind at night. Whatever you fancy, you’ll begin to slowly develop a rhythm that will help you clear your mind and enhance your focus.
7. Connect with friends.
We’re social beings. Human interaction is paramount to our well-being. Positive human interaction is comforting, soothing, and even calming. Friends do just that. Step out and meet a friend for coffee or dinner. Listen to them talk, appreciate friendship’s safety net, and have a good laugh. Get a good mental reset.
8. Unplug from devices.
We’re always “plugged in,” which is one of the main culprits of overstimulation in today’s culture.
Disconnecting can be challenging. Start with ½ a day every week to be unplugged from your phone or computer. Fill that time with something, or someone, fun. Take a walk or sit at a café and watch people go by. Browse an old bookstore or antique shop. Maybe you’d like a long drive out to the country. Let the time pass without Wi-Fi. Enjoy the space and feel your inner Zen bloom.
9. read a book in bed—the old-fashioned way.
Good sleep rests your mind and body. Ack of sleep increases anxiety, reduces concentration, and interferes with your productivity. Hen you’re getting ready for bed, your brain triggers the production of Melatonin, a sleep hormone that signals your body to get ready to sleep. Blue light emitted from your tablet or phone can suppress melatonin production. Ver time leads to disrupted sleep/ wake cycles (circadian rhythm) or a restless night. Try an old-fashioned page-turner instead. Keep your room dim and cool. Create a cozy environment to get the best sleep possible so you wake up well rested and alert.
10. identify your “happy place” reset.
There’s something that makes you happy—a place you loved, a place you long to be, or an experience you cherished so much you would love to have again. Whatever your happy home is, it’s your mental safety net. Hink about this once in a while. Ake a good 5 minutes at least to visualize your happy place. Imagine yourself there, taking in the sights and sensations. He will reset your thoughts and help guide you to what you want and enjoy.
Conclusion
Disengaging and anchoring your thoughts to achieve mental well-being is a step-by-step process. Don’t worry about being perfect. Ou’ll get better at it with practice. s part of the safety briefing on airplanes, they always tell you to put your oxygen mask on first before assisting others. Our mental well-being is just as necessary, so you can be your best for all that rely on you. Don’t ever give up your mental space.
