Breaking Free from Mental Loops

Every living species has a superpower, and for humans, it's our capacity to think and problem-solve—yet this gift becomes problematic when we can't stop thinking to the point of exhaustion.

• Our imagined problems are often worse than reality, with research showing worry about pain is typically worse than the pain itself
• The issue isn't having thoughts but being unable to rest from them as we default into constant thinking
• Separate yourself from thoughts by acknowledging "I have thoughts" instead of "I am thinking"
• Categorize thoughts as truth, memory, speculation, problem-solving, or judgment
• Visualize thoughts as bubbles and let them float by rather than clinging to them
• Disrupt thought patterns by activating your senses—try deep breathing, observing a candle, taking a walk
• Grounding activities like organizing closets or washing dishes can help shift from thinking to sensing

Opening Music by Jeremiah Alves from Pixabay

Closing Music by Aleksandr Karabanov from Pixabay

Transcript

Speaker 1 0:00

Welcome to episode 14 of the Wellness Minutes , a podcast that reminds you to pause and take a deep breath . Every living species has a superpower

Welcome to Wellness Minutes

Speaker 1 0:18

Plants that absorb moisture , even in the desert , animals that outrun other animals and humans . We have the capacity to think and problem solve . We can think to the point of exhaustion . I recall a vacation where I spent the entire time just thinking and planning my work schedule in my head . I wish I'd practiced what I'm about to discuss today Ways to get some distance from our thoughts

Human Capacity to Overthink

Speaker 1 0:44

and stop drowning in them .

Speaker 1 0:50

The human brain has an extremely powerful imagination , and our imagined problems end up being the worst versions of any problem . Research shows that our worry about the pain is often worse than the pain itself . Example when they measured

Problem with Endless Thought Loops

Speaker 1 1:07

the anxiety of people waiting for their results from a blood test , they noticed that the anxiety was far worse while they waited rather than when they got their results , regardless of whether the test showed signs of disease . Our thoughts are not the problem . We can't help what movie the mind generates . The issue arises when our mind shows us these movies all the time and does not allow us to rest .

Speaker 1 1:34

We tend to default into thinking , thinking , thinking . For example , let's say you have thoughts about work . You might react to those thoughts by either recalling past memories or imagining future scenarios , or making lists and lists and lists . Do you ever get to choose ? If you want to think this much ? So how do we observe our thoughts ? Instead of going down the rabbit hole , let's try something different . Bring up a thought that you often have something that has a score of 3 out of 10 , you know , in stress points . So 3 out of 10 , okay ,

Techniques to Observe Thoughts

Speaker 1 2:14

something low in density . All right , got it . Now take a deep breath and acknowledge . Take a deep breath and acknowledge this is a thought .

Speaker 1 2:29

Use language that separates you from your thoughts . For example , say I have thoughts or I have this thought , instead of I am thinking . Basically , instead of drowning in the stream of thoughts , we are trying to get out of the stream and acknowledge the gap between our thoughts and ourselves . So this is a thought , all right . Second , categorize this thought as truth or memory , or speculation , or problem solving or judgment , like are you judging something as good or bad ? So yeah , categorize those thoughts and essentially organize them . Acknowledge if you happen to have any feelings about these thoughts and then imagine writing down the thought on a bubble in the form of a present focus statement , something like worry about exam and let those bubbles float by instead of trying to cling to them , imagine them just floating by . Fourth , disrupt your thoughts by activating a completely different domain of your brain , specifically by doing something that activates your senses or your body . So practice deep breathing . Light a candle and observe it If it is scented , smell it , take a walk , look at the rain , look outside your window .

Speaker 1 4:10

I developed a love for organizing my closet , washing dishes and doing my laundry when I

Grounding into Senses

Speaker 1 4:16

wanted to deal with my overactive brain . The whole idea was to essentially ground into my senses and into the present moment and come out of my thinking brain . Hope this episode helped you get out of your thinking brain too . For more ideas about dealing with overthinking , please check out the work of psychologists Tara Brack and Jack Kornfield

Resources and Closing Thoughts

Speaker 1 4:46

. They have a great website and offer some amazing meditation programs for free . I'd also love to hear feedback from you about my podcast . Please write to me at healingwaters786 at gmailcom . Until next time , take care .