We all have stressors in our lives. We all get caught up in the whirlwind inside our heads. We all have moments when our heart beats faster and our palms are sweaty. Most of us don’t fully stop to recognize what is going on, or how to deal with it.
Cluttered Mind
Ever heard the phrase: “I have a lot on my mind?” This is an example of what a cluttered mind looks and feels like. A cluttered mind is when you have negative thoughts swirling, intense pressure, anxiety, frustrations, fear, stress, etc. etc. It is in this state that we tend to think the worst of our situation, including the people who are involved.
Tense Body
Tense body refers to the tension we feel when our bodies feel threatened by actual or perceived danger. When our minds are racing with negative thoughts, that can created intense feelings of fear, frustration, disappointment, sadness, insecurity, stress, and much more. Our body then responds in a variety of sensations including tightened jaw, clenched fist, racing heartbeat, hot face, shaking legs and shallow breathing. Our body believes it is under attack and responds with fight/flight/freeze mode.
Research has found that when your MIND IS CLUTTERED and your BODY IS TENSE is NOT a good time to do anything. This is actually indicative that you need to take a break, calm your mind and body, and then when your thoughts, and body sensations are more relaxed, then you can move forward in a more productive manner.
Calming the Storm
When our minds are cluttered and our bodies are tense, we are not in a healthy place to respond to any important decisions, have a healthy conversation, or try to “figure something out”. What we need is to engage in a calming activity that can reset our minds and bodies. This can be something as simple as closing your eyes for one minute and listening to the sounds around you. Maybe you can hear people talking, or the buzz of the refrigerator, or the soft ticking of a clock. Perhaps there are children screaming and laughing. Whatever the sounds are, try to create an awareness without judgment. As you listen, try taking a few deep belly breaths in and out.
Another way to calm the storm is to start with trying to relax your body. This can be anything from deep breathing, moving through some yoga poses (the inverted poses have been linked with calming anxiety), or going for a short run.
Whatever you choose, really focus on allowing yourself to transition from tense and cluttered to a more relaxed and calm state. Perhaps you have a favorite meditation, a soothing song, or a funny YouTube video. The whole point here is to create an experience where you rewire your brain into recognizing that you are not actually in danger.
Clear Mind
Once you have engaged in a calm down activity, check back in with your thoughts. Are you still flustered, or have you been able to reset your emotional barometer? For this, we will refer to the old familiar lyrics of a song: “I can think clearly now, the rain is gone.” You will know that your mind is clear when you are able to “think clearly” and often your thoughts will become softer and more solution focused, gentle, and compassionate.
Relaxed Body
With your mind cleared, your body will often follow suit because your brain is no longer sending out danger signals all throughout your body. A relaxed body is calm and relaxed. Tension dissipates and is replaced with a soothing sensation of peacefulness.
Next time you have a cluttered mind and a tense body, take time to relax and calm down. You will have a better chance at looking at your situation from a more calm and helpful perspective. Then, you will be able to move forward in a healthier manner.
