A '3-Second Habit' to Relax Your Mind When Your Head Is Busy
Before you know it,
your mind can become filled with thoughts.
What you are doing now.
What you need to do next.
Something someone said earlier.
Tomorrow's schedule.
Tasks that aren't finished yet.
Once you start thinking about one thing,
other things start popping up one after another,
and your mind becomes increasingly busy.
"I have to do this properly."
"I must make sure I don't make a mistake."
"I need to think more before I act."
Even though you feel like you are trying your best to organize things in your head,
for some reason, your feelings just get tired.
Perhaps,
that fatigue is not because you lack the ability to think,
but simply because the switch for constant thinkingis stuck in the 'on' position.
Overthinking is the mind's way of trying to feel safe
People who overthink
are by no means weak.
If anything,
they are people who value things.
People who don't want to fail.
People who don't want to cause trouble for others.
People who want to have everything in order before moving forward.
That is why
they think ahead.
They check things multiple times.
They imagine things that haven't even happened yet.
Behind that,
there is a wish in the heart to 'feel safe'.
However, it is not necessarily true that the more you keep thinking, the safer you will feel.
That is not always the case.
The more you think,
the more material for anxiety you may create.
Therefore, what is needed
is not to force your thoughts to disappear,
but to have a signal to stop for a moment.
'Overthinking' as seen in Eastern medicine
In Eastern medicine,
it is believed that overthinking and excessive worrying
tend to put a burden on the [Spleen].
The [Spleen] is like the foundation that digests and absorbs what you eat,
and produces [Qi] and [Blood].
When you continue to think too much,
you may feel heaviness in your stomach and intestines,
your appetite may become irregular,
or you may feel sluggish throughout your entire body.
In other words, overthinking
is not just a problem of the mind,
but can also manifest as signs from your body.
"Relax a little more."
"Let things flow for now."
Perhaps it's okay to accept these
as small reminders.
Return to the present for just three seconds
You don't need to do anything big
to ease overthinking.
My recommendation is
to return to the present for just three seconds.
The method is very simple.
First, say this in your mind.
"I am overthinking right now."
Then, exhale for just three seconds.
One, two, three.
That is all.
It's okay not to try to stop your thoughts.
It's okay not to force yourself to be positive.
It's okay not to try to find an answer immediately.
Just
notice, "I am overthinking right now," and
exhale.
In psychology,
noticing your state and putting it into words
is considered helpful in becoming less caught up in emotions and thoughts.
Instead of getting lost in your thoughts,
observe them from a little distance.
Those three seconds
create a small space in your mind.
Primary prevention is knowing how to stop
Primary prevention is
noticing your own small signs
before you fall apart completely.
Before you get exhausted,
notice, "I might be overthinking a bit right now."
Before your head gets full,
return to your breath.
Before you blame yourself,
slow down your mind for a moment.
That, too, is a wonderful form of primary prevention.
You don't need to try to change
the part of you that overthinks.
The fact that you overthink
means there is something you truly care about.
Once you accept that,
let yourself rest for a little while.
That kindness
will protect your heart and body.
Today's small act of primary prevention
When your mind feels full today,
please try stopping for just three seconds.
'I am overthinking right now.'
Say that in your heart,
and exhale slowly.
One, two, three.
And then,
take a sip of tea.
You don't have to clear away all your thoughts;
if you can return to this present moment,
that is enough.
May a little bit of space
return to your mind.
🐼 Panda Quote #141
'If you overthink, use the 3-second rule.
First, let's exhale.'
