How to Quieten the Mind

Image by StockSnap from Pixabay

It’s hard to believe, but we have around 50,000 thoughts a day! And a lot of these thoughts are on the same subject, with a lot of negative self-talk. It’s no wonder people need to quieten their minds and give their brains a rest. Humans have big brains, but that’s still a lot of thinking for one day, and while it is a beautiful creation, your brain isn’t your boss; it’s only there to keep you alive. Its fabulous circuitry and neural plasticity are designed so you can function and survive.

BRAIN BASICS

Everything we do each day channels into one operating system - it’s called the fight or flight response, and it’s a function we share with lizards, crocodiles and all mammals. Experts tell us the problem with our brilliant fight/flight mechanism is that it was designed back when humans became bipeds and stood upright some 300,000 years ago. Back then, people had to fight or flee from wild animals that would eat them. If a monster appeared, the person’s brain sent a message to the adrenal glands, which released adrenaline to raise the heart rate and blood pressure to prepare to fight or flee. When the crisis was over, the adrenaline lessened, the heart rate slowed, and the blood pressure went down. Phew!

MIND BASICS

We still possess the ancient fight/flight mechanism but there’s more to our minds than mere survival. Our minds are a natural wonder; the result of brilliant circuitry and the creations that are produced by the computer in your skull. The mind is full of dreams, memories, hopes and desires, passions, sorrows and joys that make up your individual life. The operative words are Your Life. Finding happiness in today’s world may depend on learning to quieten your caveman brain so your 21st Century mind can blossom and bring you happiness and success. 

WHY DO WE GET STRESSED

Unless you face axe murderers on a daily basis or live in a war zone, the fight/flight mechanism isn’t suited for the relatively safe lives we lead today. This response can trigger anxiety and stress which can lead to many health problems including hair loss, high blood pressure and heart problems, so dealing with it is important.

Image by TanteTati from Pixabay

Your brain creates emotions such as hate and fear, pain and love to keep you out of harm’s way and to help you grow. This is why these emotions play such a major role in your life. Also, there is a psychological phenomenon called ‘pacing. If you’re around a very anxious person for too long, you begin to match their pace or anxiety. Learning how to quieten your mind and practising daily can help you both quieten your own mind, and the minds of those around you. 

The following tips may show you how to quieten your mind:

1. The Negative Voice

We’re not talking about the symptoms of a major mental illness, just that feeling or small voice that sounds like a critical classmate telling you that you’re doing things wrong all the time. That voice is your 40,000-year-old brain talking, catastrophising, searching for trouble, and if there are no monsters near, it turns inside and picks on you. If you can learn not to listen to that voice, it will fade away in time.  

2. Practice Mindfulness Meditation

Mindfulness is focusing on what is happening right now, this second, and it can help reduce stress levels. Most people live in the past or the future rather than the present. Focusing on or obsessing about what might happen tomorrow or what should have happened in the past is a waste of time and causes anxiety. There is no future or past, they are only thoughts. There is only ever now. To practice mindfulness, you pay full attention not only to what is happening outside of you but inside as well, moment to moment, without judging. You simply observe your thoughts and sensation of smell, touch and taste, sight and sound and touch. Mindfulness comes from Buddhist meditation practices, but anyone can get into the healthy habit of being mindful to improve their wellbeing, memory and self-awareness. Seek out a meditation teacher or find a group that meets every week to get you started on your quest to quieten your mind. ​

Other ways to quieten your mind

• Stop: Find a quiet space, sit or lie down and let your mind settle. This gives your brain a little respite and will have an immediate effect on your distress.
• Focus on Your Breath: Breathe deep down into your belly rather than the top of your chest. Repeat the following for eight rounds - Breathe in for a count of four, then out for a count of four. The tension will gradually leave your body, and the noise in your mind will quieten.
• Observe Your Thoughts: Simply watch your thoughts come and pass by like a stream. This can be really soothing. 

If you practice these every day, it may help to reduce stress activity in your brain and quieten your mind, change unhelpful patterns of thought and improve mental flexibility. 

At Out of the Box Consulting, we have the creative flair that helps us to think out of the box. This is the kind of innovative thinking that gets results that helps your organisation or business thrive. If you need a marketing strategy we can work with you to reach your goals, gather research, organise discussion groups. We look forward to hearing from you, so call us on 0407 642 995 or email [email protected]. 

Kym Wallis

Guest Author's Bio

Kym Wallis, the founding director of Higher Ranking has over 15 years of advertising sales, digital strategy, and business development experience.
​He is currently working as Digital Adviser for Acclaim Rewards.