How to Clear Your Mind for Reduced Stress

How to Clear Your Mind for Reduced Stress Stress Management Management Techniques Print 5 Effective Ways to Clear Your Mind By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Reviewed by Reviewed by Amy Morin, LCSW on October 23, 2019 facebook twitter instagram Amy Morin, LCSW, is a psychotherapist, author of the bestselling book 13 Things Mentally Strong People Dont Do, and a highly sought-after speaker. Learn about our Wellness Board Amy Morin, LCSW on October 23, 2019 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Jakob Helbig / Getty Images When people face stress, many find that the stress can compound with thoughts of not only the present stress but about events or issues that occurred in the past or even events that may occur in the future. If youve experienced this kind of stress, you may have noticed that the same thoughts replay over and over again in your mind creating an endless loop and increased worry. This thought pattern not only does nothing to help solve the problems at hand, and but it can also interfere with healthy practices that can help create inner peaceâ€"like restful sleep. The solution is to clear your mind and give yourself a break from these recurring, compounding stressors. With a refreshed approach, you may be able to solve your problem or at least compromise on a solution that is manageable. Positive Effects of Clearing Your Mind The process of replaying the same thoughts over and over in your head is known as rumination. Research has shown that rumination can be harmful in many ways?? and that being able to clear your mind and free yourself from the negative practice is an important skill to master. One of the main problems with rumination is that when you focus on disturbing events in the past or future, you create anxiety for yourself in the present. This anxiety triggers your stress response and robs you of joy in the moment. The result may be chronic stressâ€"an unhealthy condition that can lead to a host of physical, mental, and emotional problems. By learning to avoid rumination (or manage it successfully), you may be able to maintain or achieve an improved state of mind. Better Rest Rumination has been found to affect rest.?? Not only does rumination delay the time at which you stop stressing about, say, work and start relaxing at the end of the day, but it can affect your sleep as well. With less time to rejuvenate and more time feeling unpleasant, those who ruminate get a double-dose of stress with limited ability to recover. By managing rumination better, you may be able to spend more time (both awake and asleep) in a more restful state. Decreased Cortisol Chronic stress, which is exacerbated by rumination, is thought to contribute to illness through the over-activation of stress-responsive biological systems. Rumination may also alter the body’s stress-responsive systems by amplifying and prolonging exposure to physiological mediators, such as cortisol.?? Cortisol is a hormone that is released by the adrenal glands and is commonly known as the stress hormone. Cortisol plays several important roles in the body that can affect the way you feel. For example, it can help to control blood sugar levels, regulate metabolism, reduce inflammation, and assist with memory formulation. But prolonged high levels of cortisol are associated with negative health outcomes. One study found that those who engaged in rumination had a higher level of cortisol in their system by the end of the day, but not higher levels at the beginning, pointing to the likelihood that the cortisol was linked to their way of handling the days stresses.?? The study also demonstrated that rumination (not just the events of the day) is directly related to increased physical responses to stress. Improved Creativity Rumination can kill your creativity. One study found that those who ruminated about problems at work were less creative on the job, while those who engaged in problem-solving thinking showed quicker recovery off the job.?? In short, ruminating more often probably means that you take your work home with you. On the other hand, those who participate in problem-solving thoughts are likely to be more creative (and likely more effective) on the job and enjoy more relaxed recovery after work. Other research has also linked rumination with a decreased ability to see solutions to problems, which can potentially lead to more stress.?? How to Clear Your Mind Clearing your mind can help combat rumination and may lead to better sleep, more effective downtime after work, greater focus, and increased creativity. The practice may even be good for your relationships. So investing some time in mind-clearing strategies is well worth it. If your thoughts about a stressful situation become stuck and thinking about an event no longer leads to positive change, it’s time to take steps to clear your mind. Of course, letting go of negative emotions is easier said than done. There are methods, however, that you may be able to use to quiet your mind and enjoy what life has to offer in the present moment. Meditate Research shows that meditation can be helpful in facilitating forgiveness,?? letting go of rumination, and reducing negative emotions. Meditation provides many other benefits, as well. To start a meditation practice, simply find a place where you can sit and relax. Then observe your thoughts without becoming attached to them. Once you’ve noticed them, let them go and bring your focus back to the present moment. How to Practice Basic Meditation Cultivate Mindfulness Mindfulness is the practice of becoming fully immersed in an activity, rather than in your thoughts about other things.?? Mindfulness is a great option for busy people. While it involves slowing down and focusing on one thing, it doesn’t involve stopping all activity the way traditional meditation does. Completing one activity with mindfulness can be a restorative way to clear your mind and get things done. Try cleaning a room, clearing out a closet, or cooking a healthy meal. How to Practice Mindfulness in Your Life Engage in Expressive Writing If your mind is filled with stressful feelings, it may be helpful to give in to the thoughts and express them through writing. Journaling allows you to delve deeper into the topics that plague your thoughts. By fully experiencing and examining your emotions, you may be able to brainstorm solutions and examine different ways of looking at your problems (a technique known as cognitive restructuring). When you first begin, set a time limit so you don’t get stuck in rumination. Multiple studies have found that 20 minutes is an effective amount of time for positive mental and emotional change without sliding into rumination.?? Journaling for Effective Stress Management Distract Yourself Sometimes, the best thing you can do to clear your mind is to change your focus. Get out and exercise with a friend. Get involved with a project or hobby. Lose yourself in a good book for a few minutes. Activities such as tai chi and karate can also be used to clear your mind. The simple act of distraction is an excellent way to bring positive activities into your life and take a break from stress and worry.?? Connect With Friends You may have noticed that when youre overly stressed and entrenched in rumination, youre not as much fun to be around. As a result, your relationships may suffer. Conversely, focusing on positive relationships can minimize stress and the tendency to ruminate. By strengthening your relationships, you provide yourself with a healthy coping technique. Research has found that those with strong social connections tend to use rumination less to cope with stress. These people also have lower rates of depression, post-traumatic stress disorder, and stress-linked inflammatory responses.?? Processing your problems with an empathetic friend can be a healthy distraction and a highly effective coping method. But even if you choose not to discuss your problems, the simple act of getting together can be useful to clear your mind. Its a fun and healthy way to deal with stress and anxiety. Avoid Ruminating One danger to watch for is the potential for co-rumination. Co-rumination involves continually revisiting and talking about problems with friends.?? This type of behavior can lead to negative feelings and exacerbate feelings of anxiety and depression. Talking to friends can be an important outlet, but it is important to remember that not all forms of support are necessarily helpful. Healthy emotional processing involves thinking about things realistically, often finding ways to solve problems or find the positives. Rumination typically involves repetitive thoughts that only focus on the negative. If you find yourself dwelling only on the negative when talking to a friend, its likely that you are engaging in non-helpful co-rumination. Look for ways to process your feelings and find support without slipping into rumination and negative thinking. How To Think Through Stress and Not Obsess