Calming a busy brain

In the hustle and bustle of our professional lives, it's easy for our minds to get overwhelmed with endless tasks, meetings, and responsibilities on top of all of the other aspects of our lives. We've all been there, feeling like our brains are running a mile a minute. You might be experiencing this right now. You're not alone! We all experience busy brain moments. The good news is that there are simple and effective ways to calm the overwhelm and the constant chatter to find some peace and quiet, even focus.?

Focus is something I have had to work hard at my whole life. There is just so much to learn, so many experiences and so many things I want to do in life. After experiencing a head injury, my brain just simply couldn’t keep up so I had to retrain the way my brain could deliver on what I needed while keeping enough energy to do the other things I needed to do.

When working with children I can remember seeing a young boy who was just nine years old, pound his fist to his forehead saying to himself “come on focus”. The task he was working on should have been a simple task for him but this particular day his brain was just running too fast and it had hit overwhelm from what he had done that morning. It was like his brain just couldn’t keep up. For him this was frustrating, for me it was heartbreaking to watch.

To minimise this frustration let’s take a look at five methods to help you relax and regain control over your thoughts when it feels like your brain just can’t keep up.?

1. Breathe Deeply:

One of the quickest and easiest ways to calm a busy brain is through the power of your breath. It is your superpower. It’s free and you carry it with you at all times. Deep breathing can slow your heart rate, relax your muscles, and redirect your thoughts. It's amazing how something as simple as breathing can make a world of difference.

Close your eyes, take a deep breath in through your nose, and exhale slowly through your mouth. Repeat this a few times, focusing solely on your breath.?

It can feel too simplistic to think that focusing on your breath can slow your thoughts. When you can refocus on the energy that is sustaining you you can shift from feeling fast and in overwhelm to connection to what you need to be doing right now.

2. Mindful Breaks:

In the midst of a hectic workday, carve out time for mindful breaks. The methods are simple. Step away from your desk, find a quiet spot, and pay attention to your surroundings and your breath (remember it is your superpower) . It doesn’t matter where you are or what you are doing (even when sitting in a meeting) start by paying attention to your breath (again remember it is your superpower) and focus your gaze on one thing. Side note: don’t stare at the person sitting in front of you at the meeting as that would be uncomfortable for everyone. When your mind starts to wander, gently bring your focus back to your breath. If you are in a meeting, even intentionally focusing on the voice of the person presenting or the sound of the coffee machine in the room can help you quieten your thoughts and bring you back to an awareness of the present moment. As you continue this practice regularly, you'll become better and quicker at quieting the noise in your mind which can improve your concentration and decision-making.

3. Choose your focus:

This one is easier said than done as we all have so much to do. However a busy brain often results from feeling overwhelmed by numerous tasks and priorities. To regain control, start your day with your focus for the day. This becomes your overarching focus for the day. If a task falls outside of that focus then move it to the next day. For example if the focus in ‘Creating content’ then when you find yourself responding to emails when you are still ‘Creating content’ then quickly remind yourself of your focus and redshift back to the tasks that align to the focus.

4. Minimise distractions:

In today's digital age, we are bombarded with constant notifications and distractions from our devices. If your brain is already full and fast then give yourself a break from the noise and turn on the Do Not Disturb function on your device for a set period of time. It doesn;t have to be for the whole day. It could be 30 minutes. Turn it on and give your brain a break from constantly shifting focus.

5. Seek Support:

If your busy brain is stopping you from moving forward on a task or is impacting your work and relationships it is time to talk to someone. Seek support from colleagues, mentors, or friends. Share your concerns and challenges, and you might be surprised at the valuable insights and advice they offer. Additionally, consider professional help if you're struggling with persistent stress and anxiety. Seeking guidance from a coach or therapist can provide you with personalized strategies to manage your busy brain.

Finding ways to calm a busy brain is essential for maintaining your well-being and productivity. Embrace these techniques, and remember that it's okay to take a step back and prioritize your mental health. By breathing deeply, incorporating mindful breaks, prioritizing tasks, reducing digital distractions, and seeking support, you can move from feeling distracted and overwhelmed to having clarity and focus.

Work can be demanding, but with the right tools and a little self-compassion, you can navigate it with the energy you need. My days are spent helping people calm their thinking including my own! Try these techniques and start at the one that feels most accessible to you. Start today, and you'll find that when your brain is running too fast you can press pause and help you to refocus where you need it.

Wishing you a productive and calm day.

Angela

Thrive in the Age of Distraction

www.angelalockwood.com.au