Think, think, think. Thoughts that are constantly circling and keep you awake at night and won't let you go during the day. We all know what it's like! This brooding usually comes just when you want to calm down. Your thoughts revolve around a problem that is currently challenging you and usually relates to either the past or your future. This is a crucial point. Because if it were a current problem, you could act, take action to eliminate it. But whenever our brain thinks that something has not been dealt with sufficiently, it keeps this thing in active short-term memory and looks for solutions. The problem is that we can't change the past (if only I had or why didn't he) and we only have limited control over the future.
"Tomorrow you can't make up for yesterday and later comes sooner than you think!"
(Albert Einstein)
At some point we get so fed up with the brooding that it becomes the real problem. It can be helpful if you realize and accept that there is currently no solution. Sometimes it is just the way it is. Period. Have a pleasant time, change what you can change and always remember: "Today, here and now, in this moment your life is happening."
To help you stop brooding more easily, I would like to introduce you to a few effective methods that will help you and your mind to calm down.
“ You have to keep finding your way through the little thoughts that annoy you to the big thoughts that strengthen you.” (Dietrich Bonhoeffer)
How can you stop your thoughts? It's very simple: by feeling more and using your AI body intelligence. As soon as you change your "rumination feeling", your "rumination thoughts" change. Your thoughts and feelings are closely connected and you can use this to your advantage. As soon as you are overcome by rumination, try the following exercise...
Here's how:
Sit comfortably, close your eyes and take a few deep breaths. Arrive in the NOW and notice mindfully and as non-judgmentally as possible that you are pondering: "Ah, there they are again..." Breathe.
As soon as you feel ready, turn your attention inward and locate the "rumination feeling" in your body. Describe it as precisely as possible:
- Where in my body do I feel this? In my head, in my throat, in my chest…
- How does it feel? Rough or soft, warm or cold?
- Can you visualize it? What color is it, is it big or small, light or dark?
- Name a shape? Is it square or round, three-dimensional or two-dimensional?
- Do you have a particular taste on your tongue or smell in your nose?
Now change individual components, one by one.
- If it is big, make it small.
- If it is difficult, make it easy.
- Move it within your body.
- Change the color from dark to light.
- In this way, you will find the one quality (usually it is one quality) that is responsible for a change. Once you have found it, the whole thing will disappear. The brooding thoughts will disappear.
Walking with a stick and/or wiggling toes :
If your thoughts are going in circles and are difficult to control, ground yourself by walking with a stick or wiggling your two big toes. It is known from foot reflexology that the toes symbolize and activate the head area. In order to move the toes, the brain has to divert some of the energy blocked by the cycle of thoughts. Try it...
For additional support on a soul level, I recommend Bach Flower 35
Guiding principle of this Bach flower: White Chestnut provides inner peace when worrying thoughts are constantly circling in your head.
Affirmation: I am free from worries and think clearly.
Quote from Dr. Bach:
For those who cannot prevent unwanted thoughts, ideas and arguments from entering their consciousness. Usually this is the case when the interest in the current situation is not strong enough to attract their full attention. They are constantly tormented by anxious thoughts that do not disappear, even if they manage to do so for a while, they return after a while. The thoughts circle incessantly in their mind and develop into a torment. The presence of these unpleasant thoughts disturbs their inner peace and prevents them from concentrating on work or the pleasures of the day.
Characteristics in the negative state: In the negative White Chestnut state, your mind is overactive and therefore you cannot switch off or relax. The consequences of this are: tiredness, lack of concentration and headaches.
Promoted positive state:
You regain peace and clarity in your thinking. Your mind begins to calm down, so you can deal with problems in a constructive and solution-oriented way. You can concentrate better again without being distracted by disturbing thoughts.
A short story to finish…
A powerful king once asked a wise man who visited him in his palace: How is it possible to get rid of tormenting thoughts, feelings and desires?
The wise man then stood up and went to a pillar of the palace. He clung to the pillar and cried out loudly: "Let me go, let me go, let me go at last."
The king was astonished, felt that he was not being taken seriously and wanted to call the guards to have the sage, who had obviously gone mad, thrown out of his palace.
Then the wise man suddenly let go of the pillar, turned around without saying a word and left the hall in silence. Only now did it dawn on the king what the wise man had wanted to tell him. (Source unknown)
As soon as you realize:
“I am not my thoughts” - I have thoughts that I can change or let go of at any time. You are taking a big and important step towards feeling happier.
Have a good time!