15 Simple Ways to Calm Your Busy Mind and Reduce Overwhelm
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Modern life is becoming increasingly complex and stressful, causing our minds to be busier than ever before. There's just way too much information to process all the time, leading to information overload.
No wonder we feel so overwhelmed. And if you're also neurodivergent like me (Hey ADHD peeps), your brain can quickly start to feel like it's spinning out of control.
A busy mind — a state of constant mental activity or racing thoughts — can lead to difficulty concentrating, insomnia, anxiety, and restlessness. The busyness of your mind may feel out of your control, but it is something you can change.
Since I was diagnosed with ADHD, learning to calm my busy mind has been one of my biggest priorities. Over the years I’ve discovered there are many effective ways to quiet a busy brain and to become more focused, calm, and productive.
In this post, I’ll share with you the best ways I’ve found to calm an overactive mind and feel less overwhelmed.
15 ways to calm your mind
1. Take deep breaths
Taking a couple of deep breaths is the fastest way to help you calm your mind and feel more relaxed. It can also help you to focus better by increasing the oxygen supply to your brain.
One of my favorite techniques for deep breathing is box breathing. This technique involves inhaling deeply for four seconds, holding your breath for four seconds, exhaling slowly for four seconds, and then holding your breath again for four seconds – before repeating the cycle.
But if you’d like to keep it simple, just take a couple of deep breaths and focus on each breath as it enters and leaves your body. To make sure you are actually breathing deeply, put your hand on your belly and notice how it rises and expands as you breathe in, and falls as you breathe out.
2. Get some exercise
Doing as little as 10 or 15 minutes of cardio can start quieting your mind. But more is better: aim for 30 minutes of exercise 3-5 times a week to avoid a busy brain. Go for a quick run, do some high-intensity interval training (HIIT), or do a yoga session (I love hatha yoga).
Besides getting a flood of feel-good endorphins, the act of focusing on your body movement and breath can distract you from racing thoughts and worries.
3. Meditate
Meditating for 5-10 minutes daily can be really beneficial to calm down your busy mind. Meditation gets you into a mindful space where you can observe your thoughts. By paying attention to your thoughts, you can start to recognize thoughts that may be causing you stress and anxiety. When you learn to detach yourself from these thoughts, you’ll get less caught up in your negative thinking. And as a result, your mind will become more peaceful and calm.
So how exactly do you observe your thoughts in meditation? Find a quiet place to sit or lie down and become aware of your thoughts as they arise. Simply observe and acknowledge each thought, and then let it pass without engaging with it. Think of your thoughts as clouds passing by in the sky. It can be helpful to name your thoughts as they come up (i.e. “worry”, ”to-do’s”, “daydream”, “future”).
If you keep finding yourself getting lost in your thoughts, then a guided meditation can be really helpful to keep you on track.
4. Take a sauna
Getting into a sauna is not only great for your health, it also really helps to quiet your mind. Using a sauna on a regular basis may not be an option for everyone. But if your local gym has one, I highly recommend going once a week for 15-20 minutes to relax your body and brain. I started this practice a year ago and it has made such a difference in my well-being.
Only stay in the sauna as long as you feel good though. If you’re not able to handle the heat for more than 5 or 10 minutes – especially on your first visit – leave it at that. Another option is to take a cold(-ish) shower and then return to the sauna. You can repeat this a couple of times.
5. Write down your thoughts
Source: Hautestock
When your thoughts overwhelm you, it is helpful to write them down. Sometimes the mind will keep thinking of the same things repeatedly, and getting them on paper (or on your computer) can help you let them go. Write a couple of pages in your journal, jot down a to-do list, or create a quick action plan to free up some mental space. I like to include at least one of these activities in my morning routine so that I can start the day with a calm mind.
6. Reconnect with your body
When your mind is busy, it’s important to take a moment to get out of your head and reconnect with your body. Becoming aware of the physical sensations in your body can help calm your brain and become more grounded. One of the easiest ways to reconnect with your body is to do a body scan. This practice involves sitting or lying down and bringing your attention to each part of your body, starting at your toes and working your way up to the top of your head. As you scan each part of your body, notice any sensations or feelings that arise.
7. Practice mindfulness
Mindfulness helps you to get out of your thoughts and into your senses. When your mind is racing, take a moment to observe your surroundings, or simply be aware of your body and its sensations. Tuning into your five senses can really help calm your mind and bring you into the present moment:
Sight: What can you see around you? Focus on a few objects in front of you.
Sound: What sounds do you hear? It could be the sound of birds, cars, or even the sound of silence.
Touch: Notice the sensation of your body against the surface you are sitting or laying on. Or how your clothes feel against your skin.
Smell: Take a deep breath in and notice the smell around you. It could be the smell of nature, cooking, or even cleaning products.
Taste: Take a moment to notice the taste of the beverage you are drinking or the food you are eating.
8. Reduce your caffeine intake
Most of you probably don’t want to hear this, but reducing your caffeine intake can do wonders for your busy brain. I stopped drinking coffee on a daily basis five years ago, and it’s drastically reduced my racing thoughts — as well as general anxiety.
Instead of drinking coffee, try matcha or green tea – both of which contain L-theanine, an amino acid known to improve mood and reduce anxiety-like symptoms. And then there’s always decaf if you love coffee too much to give it up (I feel you) – which btw, still has about 15 mg of caffeine per cup.
The healthiest decaf coffee option is produced through the Swiss Water Process, a natural, chemical-free decaffeination method.
9. Get outside or into nature
Going outside for a short walk and getting some fresh air can quickly relax the brain. If you’re able to make it into nature, you’ll feel extra recharged. Studies have shown that spending time in nature can reduce stress levels and improve mood.
It doesn't need to be a long hike or a camping trip — even small doses of nature in your daily routine (like a walk in the park during your lunch break) can have positive effects.
10. Listen to music
Music can take you out of your thoughts instantly and calm the activity in your brain. The more you pay attention to the music, the less you focus on your negative thoughts and worries. It can serve as a form of mindfulness, helping you to focus attention on the present moment. Certain types of music, such as classical or ambient have been found to have a particularly calming effect on the mind.
11. Take a break
When your mind is busy it can be good to take a break. Changing your focus onto something else for a moment can help your brain reset.
If you work on the computer all day, step away from your screen every hour or so. Do a quick stretch to relieve some tension and relax your muscles. Or walk around, read a book or magazine, or eat a healthy snack. Avoid being on your phone, if you can (easier said than done) – the main goal of a break is to give your brain some time to slow down and recharge.
12. Declutter your surroundings
A cluttered space can create a sense of chaos and disorganization, which is not going to help your busy mind. Spending a few minutes decluttering your living or working space can help you reduce mental clutter and feel less overwhelmed.
Not only that, the act of tidying up will bring you to the present moment and distract you from your thoughts for a bit. To maintain a clutter-free environment, give every one of your belongings a home – a designated spot to store each item. This makes it quick and easy to put things back where they belong.
13. Consume less content
Non-stop exposure to news and social media can lead to information overload, which can cause feelings of stress and anxiety. Not only that, negative news stories can also make you feel fearful and helpless.
So if you’re reading the news, or on social media all day, you might be contributing to your feelings of being overwhelmed. Try to limit your news or social media intake to a certain time of day.
14. Make or create something
Doing something you love will quickly bring you into a state of flow, leaving your busy thoughts behind. Do something like drawing, knitting, or cooking. Whatever brings you joy and keeps your attention in the present moment.
15. Talk to a friend or family member
Sharing your thoughts and feelings with a friend or family member can help you process and make sense of them. Getting input from someone else can also give you a different perspective on things, which can help get you out of a negative thought spiral.
Social support can also improve your feeling of safety and security, which can in turn lower your stress levels and give you a sense of calm.
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Final Thoughts
I hope these tips are helpful to calm your busy brain so you can feel less overwhelmed, more focused, and more productive.
Remember, it's important to find what works best for you and to make time for self-care to calm your busy mind. It's also good to set limits and boundaries to avoid overthinking and information overload.
What helps you calm your busy mind? Let me know in the comments below!
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