Tag: overthinking help

What I Do When I Need to Calm My Mind

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Practical ways that actually help

There are moments when my mind feels loud and restless.
Thoughts keep repeating, concentration disappears, and even small things start to feel heavy.

For a long time, I believed this was just something I had to live with.
But over time, I’ve learned that calming the mind doesn’t mean forcing thoughts away.
It means learning how to meet yourself differently when your inner world feels overwhelming.

These are the practices I return to again and again — simple, practical ways that help me calm my mind and come back to myself.

1. I Move My Body and Change My Environment

When my thoughts won’t quiet down, I start with my body.

Most mental overwhelm is connected to a stressed nervous system.
That’s why I go for a walk — even if it’s just 10 minutes.

If I can, I walk in nature. I slow down and notice what’s around me:
the light, the colors, the smell of the air, the sound of my steps.

I’m not trying to stop thinking.
I’m gently bringing my attention back to the present moment.

And if there’s no nature nearby, I still go outside.
Fresh air, movement, and a change of scenery already help my body feel safer — and a calmer body supports a calmer mind.

2. I Take Time for Myself Without Guilt

When my mind is restless, I intentionally do something I enjoy.

Not something productive.
Not something I should do.
Something that feels nourishing.

For me, that’s often cooking or enjoying good food.
I focus on the process instead of rushing through it.

Enjoyment is not a luxury — it’s a form of regulation.
It tells the nervous system that it’s okay to slow down.

This can be anything that brings you comfort or joy:
music, creativity, rest, or simply being still.

You are allowed to feel good, even when life feels uncertain.

3. I Pause — Even When I Feel Like I Don’t Have Time

There are days when I don’t have time for long breaks.
That’s when I create small pauses.

I stop for a moment.
I count numbers slowly or focus on my breath.

This pause isn’t about relaxing perfectly.
It’s about interrupting the mental spiral.

I remind myself that I don’t have to engage with every thought that appears.
Thoughts can exist without controlling my emotions or actions.

Even a short pause can bring just enough space to continue with more clarity.

4. I Write Everything Down

Writing is one of the most powerful tools I use to calm my mind.

When thoughts keep repeating, I write them down exactly as they are.
No filtering. No correcting.

Seeing thoughts on paper helps me step back and observe them instead of being trapped inside them.

I ask myself:

  • Is this thought realistic?
  • Is it something I can change or control?
  • Or is this something I need to let go of?

Writing turns vague anxiety into something tangible — and therefore easier to understand and release.

5. I Use the Black Hole Practice When Thoughts Feel Overwhelming

When my thoughts feel especially heavy, I use a simple but powerful practice.

I draw a black circle on a blank page.
I imagine it as a black hole.

Inside that circle, I write everything that’s in my mind — fears, worries, negative thoughts.

I let it all out without judging it.

This helps release mental pressure and gives my mind space to breathe again.
Once the thoughts are out, I can approach them more calmly — or simply let them go.

6. I Say Affirmations Out Loud

When my inner dialogue turns negative or fearful, I use affirmations.

I say them out loud, sometimes in front of a mirror.

Hearing my own voice makes the words feel grounding and real.

Simple affirmations like:

  • Everything I need is already inside me.
  • I am safe in this moment.
  • I don’t need outside validation to be worthy.

Over time, this practice helps shift the inner tone from self-criticism to self-support.

7. I Meditate and Allow Stillness

Meditation helps me create space between myself and my thoughts.

I don’t try to force silence.
I let thoughts come and go without attaching to them.

Sometimes I meditate in silence.
Sometimes I use guided meditation when my mind feels especially busy.

Even a few minutes of stillness can bring clarity and calm.

Meditation reminds me that thoughts are temporary — and I don’t have to identify with them.

A Gentle Reminder

We don’t choose every thought that appears in our mind.
Thoughts come and go, often without asking for permission.

Trying to fight them or silence them usually gives them more power.

What we can choose is how we respond.

We can pause.
We can observe instead of react.
We can support ourselves instead of judging ourselves.

Calming the mind isn’t about control.
It’s about creating a kinder relationship with your inner world.

Journaling as a Supportive Practice

Writing has been one of the most important tools on my own healing journey.

That’s why I created my journal — as a safe space for calming the mind, practicing self-love, and releasing anxiety.
It includes guided writing, affirmations, and practices like the black hole method.

Be gentle with yourself.
You don’t have to live in constant mental noise.
A calmer, more peaceful inner world is possible — one small step at a time.

You can try this today with the free Calm Your Mind journal PDF — or order the physical version to support my small business and have your own safe space always at hand.

This reflection is also available as a video.

When Self-Love Quieted My Mind

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There was a time when my mind felt constantly loud.
Not because something terrible was happening —
but because I was always questioning myself.

Am I doing enough?
Am I being too much?
Am I who I should be?

Over time, I began to notice something important:
my overthinking wasn’t random.
It was deeply connected to the relationship I had with myself.

When you don’t feel safe inside yourself,
your mind tries to protect you in other ways.
By analyzing everything.
By replaying conversations.
By trying to control outcomes.

And slowly, it becomes exhausting.

Choosing yourself changes the inner dialogue

Self-love isn’t about confidence all the time.
It’s about self-trust.

For a long time, I lived with my focus turned outward.
I adjusted.
I tried to be understood.
I looked for reassurance in other people’s reactions.

Without realizing it,
I was abandoning myself in small ways every day.

Choosing yourself doesn’t mean pushing others away.
It means finally standing beside yourself.

It’s listening when something feels off.
It’s allowing your needs to matter too.
It’s letting your inner voice be part of the conversation —
even when it’s quiet at first.

And when you start doing that,
the mind doesn’t need to fight so hard anymore.

Accepting all of you

Real self-love isn’t about liking yourself on good days only.
It’s about staying with yourself on the messy ones.

On days when you feel unmotivated.
When you doubt yourself.
When you’re not proud of how you handled something.

Self-love sounds like this:
“I’m still allowed to be kind to myself today.”

Nothing in you needs to be erased to be lovable.
Not your sensitivity.
Not your emotions.
Not your doubts.

They are not flaws —
they are parts of you asking to be seen with gentleness.

How journaling supports self-love

Journaling became one of the safest ways for me to reconnect with myself.

On the page, there is no need to perform.
No need to explain.
No need to be palatable.

When you write honestly, patterns begin to show up.
You notice how often your choices revolve around others.
How often your feelings are shaped by approval, fear, or guilt.

And slowly, a new question appears:
What about me?

Writing things down gives them weight.
They stop spinning endlessly in your head
and become something you can look at with clarity.

That’s why in my journal there are pages dedicated to self-love and seeing the good in yourself.
Not to force positivity —
but to train the mind to notice what already exists.

The love you’re seeking

For a long time, I searched for love outside of myself.
In relationships.
In being needed.
In being chosen.

I didn’t understand that the love I was longing for
was something I was meant to offer myself first.

I moved through life seeing myself through other people’s eyes.
Trying to fit expectations.
Trying to become someone easier to accept.

Until I realized:
I was never meant to become someone else.
I was meant to see myself.
And love myself.
As I am.

When that shifted, healing didn’t arrive as a dramatic moment.
It came quietly.
Through awareness.
Through honesty.
Through staying.

Allow yourself to dream again

When you start loving yourself,
you stop shrinking your desires.

You allow yourself to imagine a life that feels aligned —
not impressive, not perfect —
but true.

Your dreams aren’t silly.
They aren’t too much.
They exist because they belong to you.

Every meaningful life begins as an inner vision.
Why not yours?

A gentle reminder

Self-love is not something you achieve once.
It’s a relationship you return to —
again and again.

Through writing.
Through awareness.
Through choosing yourself in small, quiet ways.

You are not here to please everyone.
You are here to be you.

And that is already enough. 🤍

This reflection is also available as a video.
In it, I speak more openly about my own journey —
how choosing myself slowly changed the way my mind speaks to me.

Journaling as a Pause Button for an Overthinking Mind

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We all know the feeling — when our minds won’t stop racing, jumping from one worry to another, building up stories that make us feel anxious, restless, or even overwhelmed. I’ll be honest: I am a big overthinker. Thoughts can come so fast that before I even realize it, I’m already stressed out.

What has helped me the most is journaling. My journal has become a safe space where I can press “pause” on all those spiraling thoughts and take a step back.

The first step is noticing. If I can catch the thoughts before they take over, I write them down right away. But sometimes I only notice them once I’m already upset. And that’s okay too. Instead of accusing myself or thinking “why can’t I stop overthinking?”, I remind myself to accept what I’m feeling.

I let the emotions come, I breathe, and then I put them on paper. Writing them down changes everything. Suddenly, the thoughts are not spinning inside of me anymore — they’re right there in front of me. I can see them more clearly, look at them from another perspective, and even analyze them gently instead of reacting with pure emotion.

One of the tricks I love is creating a “pause button” for myself. When anxious thoughts appear, I imagine a big red button with the word PAUSE on it. Sometimes I even say the word out loud. That little moment of pause gives me space to write instead of react.

If you try this, you can even separate your writing into three parts:

  • Thoughts → what am I thinking right now?
  • Emotions → what feelings come with these thoughts?
  • Behaviors → how do I react when these thoughts and feelings take over?

Being honest with yourself is the key. Don’t hide the feelings or push them away — let them flow through you. The beautiful thing is, when you really allow yourself to feel, the emotions eventually move on. They pass through and leave behind a sense of peace.

Journaling is not about fixing yourself. It’s about accepting yourself, being kind to yourself, and finding clarity in the middle of all the noise.

So next time your thoughts feel too heavy, press that pause button, take your journal, and give yourself space to breathe.

✨ You can try this today with the free Calm Your Mind journal PDF — or order the physical version to support my small business and have your own safe space always at hand.