8 ways to get out of your head and in the moment
SOMETIMES YOU JUST NEED TO GIVE YOURSELF A RESET
By Jackie Menjivar
(Ben Dutton / Unsplash)
The first step to solving a lot of life’s problems is to do a reset. When your phone or computer is bugging, you try turning it off and back on again, and somehow that’s usually the solution. Turns out, the same is true for people! Sometimes a fresh start is what you need to get out of a funk — whether that’s an anxiety spiral, a depressive fog, or just a head full of racing thoughts
Maybe it won’t totally fix the issue, but it’s a good start. By doing a little reset, you can ground yourself, get back into the moment, and find the space to reflect and act. Here’s how to do it.
What is mindfulness?
Mindfulness is the act of being in the present moment instead of ruminating on the past or present. You’re also more aware of the things you’re sensing (through sight, smell, hearing, taste, and touch) and feeling. You do it without judgment, just acceptance.
When it comes to mindfulness, most people think of meditation. And while it’s definitely one way of achieving mindfulness, it’s not the only method.
Why is mindfulness important?
Sometimes you end up being controlled by strong emotions. The stressful thoughts consume everything else and impact your productivity, communication, and ability to care for yourself. By practicing mindfulness, you can redirect your focus, anchor yourself in the moment, and then put yourself back in the driver’s seat — not your negative thoughts and feelings.
A mindful reset can be helpful when you:
Are struggling with big emotions
Just don’t feel like yourself
Can’t stop ruminating over the same thing
Have trouble focusing on your day-to-day tasks
Keep stressing out about the future or past
8 ways to do a mindful reset
Take a shower. Like a real shower — not one of those 10-minute quickies you do on autopilot before rushing off somewhere. Take your time getting the right temperature and setting the vibe with candles or music. And when you’re in there, try to really take in all the sensations: the smell of your body wash, the sound of the water hitting the tile, the feeling of your shampoo sudsing up under your fingers. For an extra jolt of sensory stimulation, end your shower with a blast of super hot or super cold water. Finish up with some soothing lotion or extra fluffy pajamas, and you’ve got yourself a fresh start.
Get moving. If you want to redirect your mind, start by moving your body. It doesn’t have to be intense (but it can if you want it to be). Gentle movement like stretching or walking works just as well. The important thing is to focus on the way your body moves and feels. Notice your muscles tightening, your heart beating, and your breath rising and falling. Here are some mindful movements to try.
Sip on something. Make this a full-fledged experience, from preparing your beverage to actually drinking it. If you take the time to notice, there are tons of little sensations to pick up on: the smell of freshly brewed coffee, the clink of ice in a glass of lemonade, the warmth coming from a cup of tea. Then sip slowly, really savoring the drink that you just lovingly prepared (bonus points if it’s a really hot or really cold drink).
Go somewhere new. When you’re in the same place for a long time, your mind kind of stops paying attention to your surroundings — which means it has more time to wander into those negative headspaces. A change of scenery may be what you need. Go somewhere new, and observe the sights, sounds, and smells. If you can’t go somewhere far, try seeing a spot in your home from a different perspective (like on the floor or in a far corner).
Play a game. It’s hard not to be in the moment when you’re working towards something, and games give you a fun, low-stakes goal to accomplish. Some people call this the “flow state,” where nothing else matters but the task at hand, and you’re totally immersed in the present moment. You could go analog (puzzles, Jenga, sudoku) or digital (video games like Minecraft or Animal Crossing).
Doodle something. You don’t have to be an artist to benefit from making art. Some of the best art for mindfulness is unplanned, abstract, and done with a few easy strokes. This Instagram account has some good examples of simple patterns and techniques for doodling. As you’re drawing, instead of trying to get a certain result, let the lines flow and focus more on the texture and sounds of your art supplies.
Change your appearance. If you’re in sweats, try to dress up a little. And if you’re already dressed up, put on something comfy instead. You could also do your makeup, try out a new hairstyle, paint your nails, or try out some new accessories. Whatever you do, focus all of your attention on the process. It’s less about the outcome and more about doing something to connect with your body and senses.
Have a mindful music sesh. Pick out a song you enjoy (preferably one that’s upbeat), and listen to it. No, like, really listen. Don’t multitask while it’s playing. Try to pick up on the individual instruments, feel the emotion behind the lyrics, drum or move gently in time with the rhythm. Close your eyes if you want to, and channel all of that creative energy for a few minutes.
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The next time you’re struggling with some big emotions and just don’t know where to start, try one of these. You can even find your own mental reset — just make sure you’re doing something that disengages you from the stress and re-engages you in the present.