Engage in the practice of meditation to quiet a racing mind and keep ruminative thoughts under control, as it’s an effective, free, and scientifically supported method.
Become aware of the constant ‘voice in your head’ that drives rumination, judgment, and future/past thinking, as recognizing its influence is a crucial first step to managing it.
Use breath-focused meditation to boost self-awareness and gain visibility into anxiety loops and thought patterns, which allows you to see them clearly and reduces their power over you.
To meditate, sit comfortably and focus on the sensation of your breath coming in and going out; when your mind inevitably wanders, gently bring your attention back to your breath and start again.
When experiencing difficult emotions, use the RAIN protocol: Recognize what’s happening, Allow it to be present without fighting or feeding it, Investigate how it manifests in your body non-judgmentally, and Nurture a friendly, compassionate attitude towards the emotion.
Engage in loving kindness meditation by picturing a series of individuals (yourself, a friend, a neutral person, a difficult person, then everyone) and silently repeating the phrases: ‘May you be happy. May you be safe. May you be healthy. May you live with ease.’
View meditation as a skill to develop a different, more balanced relationship with your inner monologue, understanding that improvement and resilience compound over time.
Begin your meditation practice with just one minute, as even this short duration provides real benefits and can serve as a stepping stone to a deeper practice over time.
While on-the-go mindfulness is beneficial, also engage in formal meditation practice, even if just for a minute or five minutes, as it can significantly enhance and ’turbo charge’ your daily mindfulness.
Integrate mindfulness into daily activities by paying full attention to them, such as washing dishes or hands, to cultivate presence and awareness throughout your day.
During routine activities like washing hands, focus on the sensory details (water temperature, soap texture, sounds, sights) and gently return your attention to these sensations whenever your mind wanders.
Meditate before bed to calm your mind and break repetitive inner thought loops, which can help you fall asleep more easily.
Utilize small, often overlooked pockets of time for meditation, such as the minute or two after putting children to bed, or by using strategies like locking yourself in the bathroom or using noise-canceling headphones early in the morning.
Instead of letting difficult emotions or past traumas drive you blindly, use meditation to bring them into conscious awareness and investigate them non-judgmentally, allowing you to respond wisely rather than react impulsively.
Supplement meditation with other well-being practices such as seeking professional therapy, taking prescribed medication, prioritizing sleep, exercising, eating well, maintaining social connections, and helping others.
Tap into your innate capacity to care for others and yourself, defining love as ’the capacity to give a shit’ and compassion as empathy combined with a desire to help, which can elevate you from self-obsession.
Actively demonstrate compassion by checking in on elderly neighbors, supporting those you live with, and contributing to your community, such as by supporting local businesses.
Understand that your personal meditation practice can make you a calmer presence, and this calm can be contagious, positively influencing the atmosphere for those around you without needing to force them to meditate.
Find a comfortable seat, close your eyes, and take three long, deep breaths, filling your belly each time. Then, allow your breath to return to normal and gently follow its sensations in your body, non-judgmentally returning your focus to it whenever your mind wanders.
If struggling with drug use, quit doing drugs and seek professional help from a doctor or therapist regularly, as it can be crucial for addressing underlying issues and brain chemistry changes.
When confused or fearful, seek answers in evidence-based science as it is presented as the best approach.