5 Tricks That Will Calm Your Mind and Reduce Mental Chatter
You may have a problem with mental chatter if you ever feel like there are so many thoughts racing through your mind that you can’t concentrate.
Do you stress about all of the things you need to do?
Are you worried about today, thinking about something you did yesterday and stressed about what you have to do tomorrow?
Mental chatter is real, and when we let it get out of hand, it can consume us. But there are some things you can do to quiet that internal voice and stop thinking about ten different things at once.
Here are five tricks that will calm your mind and reduce mental chatter so you can relax, feel happier, and be more productive.
1. Have a Conversation With Yourself
Tne way to reduce mental chatter is to listen to what your mind is saying and have a conversation with yourself about each issue you hear.
Our minds are full of to-do lists, and it can be hard to concentrate on one thing at a time. When that happens, reassure yourself that you can and will get everything done.
Make a concrete plan. Write those to-do’s down or put them on your schedule. Knowing that you have a plan to address those tasks can keep those thoughts under control.
Do you find yourself worried about things that happened in the past? There’s no way to change what’s already happened, but you can address those thoughts and work to prevent them from affecting your present and future.
Take some time for introspection or consult with a professional therapist to talk through your feelings. You can overcome your past if you approach it honestly.
Much of our mental chatter is caused by the uncertainty of the future. When you have these thoughts, reassure yourself that you will take the steps to make sure that your future is a success.
2. Start a Journal
Keeping a journal is a great way to clear the mind and reduce the noise in your own head.
By writing your thoughts down on paper, you can prioritize your ideas. You can create an action plan for how you are going to handle certain issues going forward. You can also look back at what you’ve written as a way of holding yourself accountable for future actions.
For example, if the biggest stressor in your life is the fact that you don’t like where you’re living, write it down and create a plan to change it.
Maybe that plan involves cutting back on expenses so you can save more money and rent a new place. Maybe that plan entails getting a new job so you can actually save up enough to buy your own home.
Writing things down on paper is also a good way to identify what triggers your stress and mental chatter in the first place.
Meditation is one of the best ways to gain control over your own mind. From deep-breathing techniques to mantra recitation, meditation helps to clear the mind of all thoughts, including the intrusive ones.
There are many forms of meditation that you can learn and practice from day to day. Even a few minutes of mindfulness per day can quiet and calm the brain.
4. Practice Positive Self-Talk
Another way to combat mental chatter is to create counter-thoughts to the ones you hear in your brain. Learn to twist your thoughts to say the opposite of what you’re hearing.
Practicing positive self-talk is one of the best ways to eliminate negative thoughts. By learning to rephrase negative thoughts with positive words, you can change the meaning of those words. You can hear those thoughts in a positive way that will help you rather than hurt you.
For example, instead of thinking, “life is meaningless,” change the idea to “I’m having the thought that life is meaningless.” Instead of thinking, “I can’t do this,” say, “I will figure out a way to make this happen.”
How we talk to ourselves in our own minds is quite powerful. And the more positive those thoughts are, the easier it is to create goals and action plans that we believe we’re capable of achieving.
If you constantly tell yourself that you can’t accomplish something, you won’t. So when those negative thoughts start to creep in, try your best to spin them in a positive light.
5. Find a Bigger Purpose
Mental chatter is almost always selfish and self-absorbed. It’s a reflection of our own fears and worries. It’s all about what we want, what we think, and what we have to do.
One way to quiet your mind is to have a purpose bigger than yourself.
Get involved in a charity. Join a community organization. Volunteer your time or put your skills to use by helping people in need. By doing things for other people, you’re less likely to think solely about yourself.
Having a bigger purpose also puts your life into perspective. It’s an easy way to remind yourself that your to-do list full of work tasks and household chores is small in comparison to the issues of others.
Mental chatter is real, and when we let it get out of hand, it can take over our thoughts. To calm your mind and quiet the mental chatter in your brain:
Learn how to have an internal conversation with yourself.
- Start a journal to track your thoughts and feelings.
- Meditate, learn deep-breathing techniques, and practice mindfulness every single day.
- Practice positive self-talk so you don’t allow your mental chatter to get worse.
- Find a bigger purpose through volunteering and community involvement.
Before you can quiet that mental chatter, you need to be aware of it. So the next time your mind is racing with thoughts and ideas that overwhelm you, devote some time to practicing one or more of the tricks on this list.
In time, you may be able to silence that mental chatter once and for all!
About the Author
Angus Flynn is the business manager for Village Greens of Queen Creek. He loves to help others and takes great pride in working in a community that so many love to call home.