Are you worried about an upcoming test, what you must do at work tomorrow, or stressing about a fight with your partner?
When you’re stuck in your head and thinking the same thoughts over and over, it’s tough to focus on anything else, and life can feel pretty overwhelming.
But there are ways to get out of your head and start living in the moment.
If you get lost in your thoughts, try some of these tips.
What Does It Mean To Be In Your Head?
Many of us have been there before: we get caught up in our heads, thinking and rethinking a situation until it feels like our brains will explode.
We might obsess over what we said in a meeting or how we should have handled a difficult conversation.
Our minds can become so occupied with these thoughts that it feels impossible to focus on anything else.
But what does it mean to be “in your head”?
Being in your head usually implies that you are overthinking and analyzing a situation.
Sometimes, our minds get stuck on one particular thought or problem, and we can’t seem to let go of it.
This can lead to anxiety, stress, and even depression.
Introspection is an important skill, but it’s also important to know when to step back and give yourself a break.
17 Tips For Getting Out Of Your Head
When you’re stuck in your head, you can feel like you’re stuck in a never-ending loop of negative thoughts.
Here are a few helpful tips:
#1 Focus On The Present Moment
A few years ago, a Harvard study used a specially designed iPhone app to ask people about their daily activities.
The verdict was clear and became the title of the paper: “A wandering mind is an unhappy mind.”
So, getting out of our heads and back to the present is the key.
One way to do this is to pay attention to your surroundings consciously and what you’re doing in the present moment.
This will help ground you and give you a break from ruminating on past events or worrying about the future.
#2 Focus On Your Breathing
In addition to focusing on the present moment above, focus on your breathing.
When you focus on your breath, you enter the present moment and are free from intrusive thoughts.
This can be particularly helpful if you’re feeling anxious or stressed.
It will help calm your nervous system and give you a chance to assess your feelings.
This can be a vital step in maintaining good mental health.
If your mind wanders, observe that wandering with a sense of curiosity and pull it back to your focus.
That part—pulling the mind back again and again—is the heart of the practice.
#3 Focus On Your Senses
Another way to get out of your head and into the present moment is to focus on your senses.
Pay attention to what you see, hear, smell, taste, and feel.
This can also ground you in the present moment and break the cycle of your thoughts
#4 Take Action
One of the best ways to get out of your head is to take action.
When you’re stuck in your thoughts, it can be easy to get lost in a never-ending cycle of worry and self-doubt.
However, taking even a small step forward can help to break this cycle and give you a renewed sense of purpose.
Just as significantly, taking action can help you to gain a better understanding of your capabilities.
Rather than dwelling on what might go wrong, you can focus on what you can achieve.
#5 Live By Your Core Values
One of the best ways to prevent mental health problems is to live more by your core values.
Your core values are the most important things to you in life.
They guide your actions and choices and help you define what is most important.
Living aligned with your core values will make you feel more fulfilled and happier.
You may also find that you are less likely to experience mental health problems.
To discover your core values, take some time to reflect on what is most important to you.
There are many different ways to identify personal core values.
One approach is to consider what you believe in and what is important to you.
For example, some people might value kindness, respect, and loyalty.
Others might prioritize respect for others or being true to themselves.
There is no right or wrong answer regarding personal core values.
Ultimately, the most important thing is choosing values that resonate with you and that you can live by.
If you’re not sure where to start, here are a few suggestions for personal core values:
- Honesty: Always be truthful and transparent in your dealings with others.
- Integrity: Do what is right, even when difficult or unpopular.
- Compassion: Be kind and understanding towards others, even those who differ from you.
- Family: Prioritize your relationships with your loved ones.
- Community: Support and care for the people around you.
- Self-improvement: Invest in yourself and always strive to become the best version of yourself.
Once you better understand your core values, you can start making choices that align with them.
This can help you to prevent mental problems and live a more satisfying life.
#6 Pay More Attention To The Outside World
Another tip for getting out of your head is to pay more attention to your surroundings and the people in your life.
This means being present in the moment and listening to someone talking to you instead of letting your mind wander.
Not only will this make the other person feel appreciated, but it will also help you to focus on something other than your thoughts.
Additionally, try to notice the little things you usually overlook.
For instance, listen to the birds singing or the leaves rustling in the wind.
Reducing the amount of stimulation from screens can also be helpful in this regard.
By paying attention to the world around you, you can learn to appreciate all the beauty and joy outside your unhappy mind.
#7 Remove Limiting Self-Definitions
We all have self-definitions – the stories we tell ourselves about who we are.
These stories often limit us, holding us back from reaching our full potential.
Many of us spend far too much time second-guessing our every move.
If you feel stuck, it may be time to reevaluate your self-definitions and see if they still serve you.
There are a few ways you can go about this.
First, take some time to reflect on the different areas of your life – work, relationships, hobbies, etc.
What beliefs do you have about yourself in each of these areas? For example, do you believe you’re not good enough at your job, or you’ll never find true love?
Once you’ve identified your limiting beliefs, it’s time to start challenging them.
- Why do you believe these things?
- Are they based on fact or merely your opinion?
- Are they helping or hurting you?
Asking yourself these tough questions can help you to start redefining yourself in a more positive light.
Another way to remove limiting self-definitions is to allow yourself to step outside your comfort zone.
Trying new things can be scary, but it’s also essential to growth.
By pushing yourself to try new things, you’ll expand your horizons and gain a better understanding of who you are and what you’re capable of.
#8 Don't Fight Your Thoughts
When you feel stuck in your head, trying to push away your thoughts or fight them can be tempting.
However, this can be counterproductive.
Not only does it take up mental energy that could be better spent elsewhere, but it can also make your anxious thoughts feel more persistent and overwhelming.
Instead of fighting your thoughts, try to observe them without judgment.
Notice the content of your thoughts, but don’t get caught up in figuring out why you’re thinking them or what they mean.
Let them come and go as they please, and eventually, they will dissipate.
With regular practice, you can create mental space and find relief from intrusive thoughts.
#9 Accept What You Cannot Control
It’s easy to feel helpless when things are out of our control.
We may obsess over things that we can’t change and beat ourselves up for being unable to fix them.
However, this isn’t productive and can only lead to feeling worse.
Acceptance doesn’t mean you’re happy with the situation; instead, it means acknowledging that it is what it is and that you cannot change it.
This doesn’t mean that you should give up or stop trying to improve things; instead, it means that you should focus your energy on things you can control.
For example, if you’re stressed about an upcoming test, you can’t control the material or how well you’ll do. Still, you can control how much time you spend studying and your attitude.
Accepting what you cannot control can be liberating and help you to focus on the things that matter.
#10 Counter Negative Thoughts
A lot of times, when we’re stuck in our heads, it’s about something negative that’s constantly replaying in our minds.
What seems to help is to counter these negative thoughts with a positive one.
For example, if you’re anxious about an upcoming presentation, you might tell yourself it’s an opportunity to showcase your skills and knowledge.
Or, if you’re worried about a meeting with your boss, you might remind yourself that it’s a chance to impress and build a positive relationship.
Thinking of a situation’s potential positive outcomes can help reduce anxiety and increase confidence.
Additionally, writing down your positive thoughts before a challenging event can be helpful.
This way, you’ll have them ready to refer to when you feel overwhelmed.
With practice, you can learn to train your mind to think more positively, leading to improved mental and emotional well-being.
#11 Get In The Flow State
Silencing the negative voice in your head can be difficult, especially when feeling down or stressed.
However, there is one effective way to get out of your head and stop thinking about negative thoughts: flow state.
Flow state is complete focus and concentration on the task at hand.
When you’re in the flow, ruminating or thinking about anything other than the task is impossible.
To achieve a flow state, the task must be challenging enough to require concentration and focus but not so complicated that it becomes frustrating.
Once you become absorbed in the task, the negative thoughts will vanish, and you’ll feel calm and focused.
So next time you feel overwhelmed or down, try getting into a flow state to clear your mind and silence the negative voice inside your head.
#12 Watch An Entertaining TV Series
One more way to snap out of your head is to watch an enjoyable TV series.
It can be something you’ve seen a million times or something new you’ve meant to try.
The goal is to find something to take your mind off your troubles and help you relax.
When you’re focused on following the plot of a show, it’s much harder to dwell on negative thoughts.
And even if you can only partially forget about your problems, watching TV can provide some much-needed distraction.
#13 Try An Intense Workout
One of the best ways to get out of your head is to practice being in your body.
We tend to hold our breath or adopt a shallow breathing pattern when anxious or stressed.
This type of breathing restricts the flow of oxygen to our cells, contributing to feelings of dizziness, lightheadedness, and panic.
By contrast, deep abdominal breathing encourages the release of stress hormones and helps to calm the nervous system.
In addition, exercise has been shown to reduce anxiety and improve mood.
So, if you’re feeling overwhelmed, take a few deep breaths and go for a walk or jog.
#14 Meditate
Many of us live our lives trapped inside our own head, caught up in a never-ending stream of thoughts.
Meditation has been shown to help treat mental-related health issues, like depression, addiction, anxiety, and attention deficit disorders, as well as to improve concentration, attention, and cognitive performance.
Meditation is also a way to break free from mental imprisonment.
Meditation enables us to step back from our thoughts and observe them objectively.
One of the most common complaints about meditation is that it’s impossible to “turn off” the mind.
Thoughts inevitably pop up, and it can feel like you’re constantly fighting against a losing battle.
However, this mind-wandering is a normal part of the meditative process.
The key is to notice when your mind has wandered and gently bring your attention back to your breath.
With time and practice, you can train your mind to focus for more extended periods.
And as you get better at meditation, you’ll find that your mind is less prone to wandering in other areas of life.
#15 Write It Down
Sometimes, writing things down is the best way to get out of your head.
This can be a to-do list or simply jotting your thoughts in a notebook.
Putting your thoughts into words can help you to focus and see things more clearly.
And if you’re feeling overwhelmed, consider sharing your notes with a friend or a family member.
Just getting everything off your chest can help you to feel lighter and more at ease.
So next time you feel burdened by your thoughts, try reaching for a pen and paper instead.
You might be surprised at how much better you feel afterward.
#16 Get Into Nature
There’s something about being in nature that makes you feel good.
It could be the fresh air or the beauty of the landscape.
Whatever the reason, spending time outdoors can help to clear your mind and encourage fresh thinking.
So, if you’re feeling stuck, take some time to enjoy the great outdoors.
Go for a walk in the park, sit by the river, and watch the world go by.
Let the beauty of nature wash over you, and let your mind get cleaned.
You might find the solution you’ve been looking for.
#17 Find A Life Coach
A life coach can help you learn how to get out of your head and into the present moment.
If you’re plagued by intrusive thoughts or anxiety, a life coach can teach you techniques to cope with mental stress.
You’ll learn how to manage your thoughts and emotions so that you can live a more peaceful life.
A life coach can also help you develop a positive outlook to enjoy the present moment instead of worrying about the future.
Working with a life coach can help you identify your goals and develop a plan.
You’ll also learn how to set boundaries so that you can live a life that is fulfilling and satisfying.
Conclusion
Feeling stuck inside our heads can be frustrating and overwhelming.
However, with these tips, you can learn to let go of your head and enter the present moment.
Whether you practice mindfulness or find ways to distract yourself, there are many strategies you can try to break free from negative thoughts and improve your mental well-being.
Remember, getting out of your head takes practice, so be patient and keep trying different techniques until you find what works best for you.
So, next time you feel overwhelmed or stressed, try implementing one of these strategies to quiet the noise in your mind and find some much-needed peace. Keep working towards a healthier mindset and a more positive outlook on life.
