Freeing the mind from distracting or burdensome things is a skill that is needed in everyday life. This article describes some ways to calm or divert your mind so that you feel more relaxed and free from the hassles of life.
Step
Method 1 of 4: Eliminating Anxiety Triggering Thoughts
Step 1. Deal with anxiety
Although it may seem contradictory, the best way to free your mind from problems is to face them and overcome them. If not addressed, the same problems will continue to arise and trigger anxiety.
- Being moody or thinking over and over about things that trigger anxiety are mental habits that need to be broken. Start by figuring out why you keep thinking about things that cause you anxiety. What event are you most afraid of and why is it worrying you?
- Once you know why you're anxious, imagine the worst-case scenario. Oftentimes, we allow unclear scenarios to frighten us. But in reality, we are capable of dealing with any scenario, even the worst case scenario. Ask yourself, what's the worst that could happen and can I handle it?
Step 2. Take time to worry
It's impossible to force yourself not to worry when you're facing a problem, especially if the problem is causing difficulties in your daily life (such as financial or relationship problems). Giving yourself time each day to worry can help you find freedom throughout the day.
- Schedule 20-30 minutes at the same time each day to think about the issues that are worrying you. Remind yourself not to take another moment to worry.
- Make sure you set aside as early as possible each day so as not to disturb your nightly sleep schedule.
Step 3. Start meditating
Unlike what is shown on TV, meditation is not something complicated, scary, or mystical. Many people meditate to calm the mind in a number of easy ways. Meditation enables us to calm and focus the mind.
- Find a quiet, distraction-free place. Sit in a comfortable position with a straight back and good posture. You can sit on a chair or cross-legged on the floor.
- Gently close your eyes while inhaling and exhaling naturally through your nose. Focus your attention on the air that goes in through your nose, down your neck, into your lungs and then notice what it feels like when the air flows out.
- If you're having trouble focusing on the breath so your mind starts to wander, reorient your mind to the breath. Start practicing calming your mind for a few minutes and then gradually increase the duration.
Step 4. Get in the habit of practicing yoga regularly
Just like meditation, yoga is widely known, but is still often misunderstood. Many people do yoga as a way to train the mind and body to calm the mind and recover after a long day of activities. Meditation and yoga both provide a sense of relaxation and calm, but unlike meditation, yoga involves physical exercise that is sometimes quite strenuous to keep you healthy and able to distract from the things that are weighing on your mind.
- Find the nearest yoga practice. Many yoga studios offer free practice opportunities to see if the practice is right for you.
- In addition to practicing in a studio or fitness center, you can train with certain communities who hold yoga classes at discounted prices or pay per visit.
- If you don't like practicing in a group, look for exercise guides on DVD or on YouTube. This method is as effective as practicing in a studio. If learned well, you can practice yoga without the help of videos.
Method 2 of 4: Distracting Your Mind
Step 1. Ignore the things that are bothering you
Whatever is bothering you, distracted, or depressed, put it somewhere else and ignore it for the time being.
- If you just got home from work, keep your laptop, cell phone, outstanding bills, or anything work-related. If you've just broken up with someone, forget about the things that remind you of them. Make it difficult for yourself so that you can't remember the things that are weighing on your mind.
- Many people today have generalized anxiety disorder that can actually be overcome by not watching TV or not reading the news on the internet because the information is often just looking for sensations that exacerbate anxiety.
Step 2. Get used to walking in the open
Spending time in a park, forest, lakeside, or meadow makes you more aware of your surroundings and releases stress. Besides being beneficial for physical health, being in the open has been shown to increase concentration and foster a sense of happiness.
- Don't spend time in nature thinking about problems that distract you. While walking, stop to observe the texture of the grass, the alternating lights flashing in the trees or hills, or the ripples on the surface of the lake water. Remember that we are capable of creating peace of mind and there are places we can easily visit in our minds.
- If you're having trouble focusing on your surroundings and your mind goes back to thinking about the problem, first determine the purpose of your trip, such as collecting seeds of interesting plants, observing different types of birds, or looking for certain animals/plants. It will be easier for you to focus your attention if you have a task to do.
Step 3. Listen to music
Music is a constant companion for moving and dancing or meditating and relaxing. No matter what type of music you enjoy, active listening can help calm your mind and make you feel refreshed.
- Soft music with a slow tempo will put you in a meditative state that is proven to reduce stress and anxiety such as being hypnotized or meditating.
- Also, if you don't want to relax but need a distraction, listen to music with difficult-to-understand lyrics that require you to concentrate, such as rock or jazz. Your mind will be freed from the burden by actively listening to music.
Method 3 of 4: Focusing Your Attention on Other Things
Step 1. Read a book you like
Restoring mental health by reading is also called bibliotherapy. It's a very effective way of taking your mind off your own problems by focusing on other people's stories.
Choose a book with a genre that you like and try to live the life of each character in the story. You can borrow books from the library or search the internet for any books that are interesting to read
Step 2. Start exercising regularly
You will find it difficult to free yourself from the burden of thinking if you do nothing. Research has shown that exercise can relieve stress, reduce anxiety, and prevent depression. Find a physical exercise that you enjoy, perhaps doing aerobics at the gym or stretching in the park. Read the following articles to find out some ways to exercise:
- Weight training
- Doing stretch
- jogging
- Swimming
- Playing basketball
- Practice boxing
Step 3. Be a volunteer
Helping others is one way of freeing the mind from problems.
- Join as a volunteer at a PAUD, orphanage, or nursing home. You can get involved in any community by volunteering.
- Research shows that working as a volunteer 100 hours per year can increase life satisfaction, relieve stress, and improve physical health.
Step 4. Cook a new menu
Cooking activates the mind, hands and tongue. Find a new recipe that you've been wanting to try for a long time, prepare all the necessary ingredients, and start cooking. If you cook too much, share it with neighbors or friends. Choose a new menu from the following recipes:
- Tuna Steak
- Casserole
- Apple pie
- Fried chicken
- Radish Vegetables
Step 5. Do useful activities
Instead of dwelling on problems, engage in productive activities to keep your hands and mind busy. Choose an activity that you enjoy, for example:
- Draw or paint. Even if you don't feel talented enough, spending time by drawing like Tino Sidin or painting like Basuki Abdullah makes you feel relaxed.
- Make collages from newspapers, magazines, and card-shaped photo clippings that you can send to friends.
- Write a diary, journal, short story, or poem. Writing is a way of letting go of your mind, as long as the topic you choose isn't about the problem you want to avoid.
Step 6. Clean your house
Get a vacuum cleaner, cleaning products, a rag and start cleaning the house.
- Cleaning your house can be a symbol of new beginnings and help you refocus your energy on improving your home. In reality, living in a messy place can be stressful and can make you feel overwhelmed.
- Start by sorting things that are no longer used, tidy up the room, take out the trash, then take a break. After that, start cleaning the house by vacuuming, sweeping, and mopping. Throw away items that are broken, unused, and donate those that are still useful, but you no longer need.
Method 4 of 4: Socializing
Step 1. Call friends
One way to release the burden of the mind is to meet other people. Don't spend time just feeling annoyed and depressed by yourself.
- Call a friend and make plans to do activities together. Or, invite a close friend over to your house to watch a movie, have dinner together, or play a game.
- In addition to letting go of your thoughts, you may also want to talk about what's weighing on or distracting you. If you're feeling upset that you've just broken up with your boyfriend, have had a recent disappointment, or some other problem, it's a good idea to talk to a friend who can sympathize with you, rather than a friend who annoys you.
Step 2. Spend time with your family
Whether you live at home or not, have a large or small family, close to your family or not, you can unburden your mind by spending quality time with your family.
Make plans to travel or spend time at home with your family. Even if it's just having dinner together or watching TV, enjoying the company of your family makes you feel more relaxed and comfortable
Step 3. Visit a public place
If your family and friends are busy, you can visit a public place and be in a crowd. Even if you don't want to sit in a certain place or talk to people you don't know, watching people pass by can be a fun way to let go of your mind.
- Head to the library, coffee shop, cafeteria, public park, or mall to socialize or watch the crowds.
- While you can hang out with friends and meet new people at the bar, don't drink alcohol to distract yourself, as it can be addictive. If you want to come to the bar to socialize, don't choose a drink that creates a problem.
Step 4. Send a letter or postcard to an old friend who lives far apart
If the two of you haven't seen each other in a while, send an email or e-card to keep the relationship going. Ask how she is and tell her about your own life.
Want to reminisce about your school days when you were both teenagers? Make recordings of old songs on cassette and send them by post
Warning
- Avoid alcohol and drugs. Even if it's only for a moment, you can release the burden of your mind quickly, but in the long run, this method will only cause more serious problems.
- Avoid stimulants, such as caffeine, which can trigger anxiety and make it harder for you to forget stressful events.
