Do you live in your head a lot? Don’t worry – you’re not alone. These 3 techniques will help you get out of your head quickly.
Get out of your head and live in the moment
The better you manage to live in the moment, the calmer your life becomes. Getting out of your head sometimes feels challenging, especially if you’re used to being lost in thought all day.
But don’t worry, there are all kinds of really simple things you can do to get out of your head quickly.
We don’t need to make it harder (or more spiritual) than it needs to be. These are three effective and ridiculously simple techniques for getting out of your head quickly with little effort.
1. Doing nothing for a few minutes
This is the most difficult exercise and at the same time the most interesting.
Turn off distractions (phone on do not disturb , laptop closed, TV off) and sit somewhere. Then set a timer of, for example, five minutes (you can build it up slowly).
What you’re going to do now is nothing .
Do not meditate . Don’t repeat the mantra. Don’t think or plan. Don’t even adjust your breathing. Just being in space and observing what happens.
What you will notice is that everything happens after a few seconds. Mainly in your head. The more restless you are in your upstairs room right now, the more aggressive the thoughts will become.
You will probably see these kinds of thoughts fluttering around:
- This is boring.
- I do not want this.
- This is painful.
- This is uncomfortable.
- I want to do something fun.
- I want distraction.
Next, you will find that your attention is sucked back into your head:
“I’m hungry. What are we going to eat tonight? I still have some broccoli. What can I do with that? I’m not in the mood for curry. But I don’t feel like shopping either. I also have to think about the groceries for the party next week. How many people will come? I wonder how Maaike is. Maybe I should text her. Yes, I’m going to app. Oh no, I was doing that exercise. Oh shit, I’m in my head again. Okay.”
And you’re back in the moment. Welcome!
Doing nothing is extremely challenging . And by experiencing that regularly, you become much more aware of the noise in your head. This quickly makes it easier to observe your thoughts and live in your head less often.
2. Focus your attention on something very physical
Sometimes we are struck by a thought attack . You get stuck in a complicated vortex of thoughts, and it feels impossible to get out of your head.
Moments like these often arise when you’re trying to sleep, when your brain prefers to deal with all the worries and fears about the future.
What can you do to get out of your head at times like this? I often use this trick when I’m in bed: I shift my attention to the feel of the sheets on my skin .
Shifting your attention to a physical sensation can help you get out of your head quickly and effectively. Perfect for those times when you seem stuck in a spiral of negativity.
How it works? Simple: I admit that I am stuck in a spiral of thoughts. I decide to turn my attention to the sensation of the sheets on my skin. For example, I move my arm or legs, and observe very closely how this feels. Then, when I get sucked into my head again (and I notice this), I return my attention to the sheets.
After a few times my brain starts to calm down and I manage to get out of my head and fall asleep.
You can also do this in other ways:
- The feeling of your feet on the ground.
- The sensation of your buttocks pressing against the seat, or your back against the backrest.
- The feeling of ‘heaviness’, experiencing how the earth pulls your body towards itself.
- Rub your hands over your book.
- The feeling of running water over your back or hands.
The sharper you focus, the better it will be to get out of your head. The more often you do it, the easier it becomes to stay out of your mind.
3. Use your body
This technique works perfectly if, for example, you’ve been working on your head all day. You can’t seem to leave work at work, or you find yourself just lingering on recurring thoughts.
In such a case, use your body to get out of your head . Not by focusing on one sensation as above, but above all by letting the movement dominate .
For example, many people see running as a form of meditation because it helps them get out of their heads. Exercise, hiking, biking, and yoga are great ways to get out of your head. But also active play – such as frolicking, playing tag, playing football or throwing – helps you to get out of your head.
In addition, other physical activities are very effective. Have you been in your head all afternoon? Go sweep the garden, clean up the room, grab the vacuum cleaner, take away the empty bottles or scrub the kitchen. Simple, physical activities help you get out of your head quickly and easily.
Step out of your head and move on !!!
