Interrupting thought spirals
When the mind is spinning, it is not a mind problem, it is a body problem. When we try to disarm a hostile mind that has us thinking nonstop—churning thoughts over and over, we typically try to talk ourselves out of it. But when the mind is spinning, the master’s tools (e.g., the mind) will not take down the master’s house (e.g., spinning thoughts).
In order to experience liberation from the suffering created by mental loops, we must first reconnect with our bodies and return to our center point.
The first thing to do when you notice your mind spinning is to STOP.
Instead of focusing on the content of your thoughts, direct your mind toward your body. Notice your body and the sensations you are experiencing. Now do something to bring your body back to neutral.
Engage in breathwork
Try 4-square breathing: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat.
Go for a walk
Try to notice any nature around you (plants, birds, insects, etc.)
Do an ice bath facial*
Engage the mammalian dive reflex and change your body's internal temperature to relax your nervous system.
*tip - fill a salad bowl with water and place it in your freezer the night before; in the morning fill the bowl with water and break up the ice; place your face in the ice bath for 10-15sec, repeat)
Try vigorous exercise*
Do anything that gets the heart pumping (burpees, jumping jacks, sprints, heavy weight lifting, kettlebell swings, jump rope, etc.)
*note - if you are suffering from burnout, chronic stress, and fatigue this may not be the best intervention
Make and drink a cup of herbal tea
Try to be intentional (e.g., close your eyes, notice the smells, notice the temperature, feel the tea move through your body as you drink.)
Grounding
Place your bare feet on natural ground, place your hands on trees, smell flowers, and spend time in nature.
Engage in spiritual activities that bring you a feeling of calm, peace, and contentedness.
Engage in a spiritual practice, especially one from your cultural or ethnic background, that reconnects you with your center point (i.e,. a state of neutrality that brings feelings of calm and peace). Examples include mantra meditation, qi gong, walking meditation, prayer, reading a sacred text, chanting, etc.
After we have de-escalated our nervous systems and reconnected with our bodies—returning to our center point— we can return to the matter at hand.
© 2023 Krystal H. Parrish, PhD. All Rights Reserved.
