Does your head ever feel confused? Do you tend to be easily overwhelmed or confused? Are you having trouble organizing your mind and thoughts? If you identify with those statements, your brain could be messed up! Fortunately, it is something you can undo to clear your brain.
Five leading therapists reveal the seven effective ways to tidy up your brain for clarity of thought.
1. Challenge feelings of self doubt
Doubts It can become very deep-seated, which means saying a few nice words to yourself may not work. So the trick is to challenge feelings, not just try to ignore or dissuade them. Superficial platitudes are unlikely to work when self-doubts are buried throughout your psyche.
- “I am incredible!”
- “These voices lie and I’m great!”
- “I can do it!”
According to the psychotherapist, licensed clinical social worker and renowned expert on mental strength Amy MorinLearning to order here does not require confidence but courage. Many people often assume that self-doubt can be conquered simply by becoming more self-confident, and while that is technically true, it cannot be built overnight. Accepting fear and being brave in their face allows you to act.
What does this mean? The next time you see doubts about yourself forming, tell yourself that you are taking those doubts as a challenge. This is because you are trying to retrain your mind so that you learn, step by step, that your self-doubts are lying to you. It’s time to prove yourself wrong, and through this, you will slowly learn that your brain may not be right all the time.
2. Look for movement and sensation in the natural world
The natural world is full of beauty and wonder, and there are ways you can engage your senses, muscles, and body in the world around you. This is a beautiful way to help clear your mind, and it can also be good for your physical health.
Professor Helen Stokes-Lampard, President of the Royal College of GPs states that general practitioners have started using social prescriptions to help patients. This refers to the use of non-clinical recommendations to improve physical and mental health. The outside world gives people the opportunity to be active and expand their positive thinking and general well-being.
The stress relief and well-being you can get from getting involved in the natural world can help you sort out and gain clarity.
u Here are some ways to do it:
Physical connections with nature
At this time, few people will come into close contact with nature more than a few times a year. Gone are the days of regular picnics and rolling around in the grass. Although of course some people in rural areas continue with these acts, the fact is that most people caught up in the hustle and bustle of the world do not physically interact with nature as much as they used to. So do that! Go to a park and lie down on the grass. Go to a quiet area and listen to the birds. Keep a plant. Do what you have to do to get closer to nature!
Movement in nature
Walking a little every day is a great way to clear your head, but doing it in nature is even better. Something is relaxing and restorative about doing even the simplest form of outdoor exercise. If you like sports, even better!
There are so many positive effects of gardening and one of them is its ability to reduce stress levels and help your cognitive function. Merely caring for living organisms is already a great way to manage negative moods, but doing it outdoors and in a physically active way helps even more.
3. Try Minimalism Lite
Minimalism is a great choice of movement and style for orderly thoughts, but of course, not everyone wants to do their best with it. People can’t deny that some of the things that bring them joy are material items, and for those who like to build collections of things, it may not be the best option.
But living a less messy life is still something that will carry over to your state of mind. As a general rule, a chaotic environment will normally lead to a cluttered mind. If what you see the moment you wake up is a disaster, you are starting the day with fewer positive thoughts.
The act of cleaning itself can seem quite therapeutic, he says. Own Your Anxiety author and anxiety coach Julian Brass. As such, spending a little time tidying up the clutter can also help your brain naturally tidy up as you go along. This means that regularly removing excess stuff from your home can be just as helpful as keeping an excess to a minimum to begin with.
Here are some reasons why you should try a lighter version of minimalism to reduce clutter in your life:
It is demanding
Clutter and things in general demand space. They require effort to move and clean. They require time to organize and money to buy. They can be overwhelming and require care and maintenance. You won’t have time to keep your mind clear if you are busy with ways to handle your accumulated things.
Possessions do not carry memories
Studies indicate that people often get attached to clutter and disposable items that some contain positive memories. Some don’t even have memories attached – they feel valuable, like something you’ve had for twenty years, even if you haven’t used it in ten. Some souvenirs are worth having, but worn shoes, randomly tattered magazines, and other damaged and unusable items of no significant sentimental value are not worth saving. It would be better if you didn’t have to rely on these items for mental safety, and letting them go can free up mental space and clear your brain.
It is easier to process
The brain can have a difficult time processing very messy environments, as there is so much to take in at once. Cleaning and keeping spaces clean and streamlined also makes it easy to spot any clutter build-up to get rid of it again.
When faced with a difficult situation, you need to solve the problem. Overwhelming negative emotions can immediately deny that. Of course, there is nothing wrong with feeling bad when things go wrong. The importance lies in separating those feelings from the real problems you are facing.
Morin makes the distinction clear. Problem solving involves finding solutions, either by changing the environment, addressing the problem, or finding ways to move on. On the other hand, ruminating with concern implies:
- Repeat and Play bad memories
- Guessing all the choices you’ve made so far
- Imagining the extremely improbable and catastrophic worst case
- Entering negative thinking circles
Morin recommends spending 15 minutes a day worrying and being anxious. Essentially, you put worrying aside until you hit the dedicated 15 minutes, then you worry as much as you want about that time and stop when the time is up. Whenever new concerns arise, you can just sit back and reflect for those 15 minutes.
This allows you to remove the worst negativity from your day quickly, ordering your mind so that you can think more clearly and with a sharper intention. Avoid getting stuck with unnecessary stress cluttering up your mind!
5. Keep a journal
Keeping a journal is a proven method of maintaining positive thinking every day, and it also gives you a way to get your brain in order. Neuropsychologist Sanam Hafeez, Ph.D., states that keeping a journal allows the mind to organize its thoughts, analyze them and relax.
The research certainly agrees, as most studies indicate that journaling can boost positive thinking, reduce stress and even improve clarity of thought. When you write in a journal, you:
- Express intrusive, embarrassing, and unwanted thoughts without judgment.
- Free up mental space for more pressing matters, ordering your brain as you go
- Get better cognitive resources and clarity of thought
- Coping with negative emotions and situations in a positive way
Not a great writer? Try using bullet journal journals or just write a few sentences! Once you get into the habit, your words will flow easier each time.
6. Learn to pause, daydream, and rest
In today’s busy world, it’s easy to feel like you need to go on and on, even when you’re tired of longing for a break. It is wise to learn to pause and take a break, especially if you allow your mind to wander a bit. The excess clutter that saturates your mental faculties will not have a chance to be processed and diffused if you never rest.
Psychologist Jennifer Hughes, Ph.D., says the human brain is designed to wander and daydream. It is part of what enables productivity, innovation and creativity. Cluttered brains prevent creativity from happening, and studies have found it to be more positive actually, let your brain daydream as it wishes!
Sadly, many people equate daydreaming with laziness or inactivity. That is not the case. Haven’t you noticed that after a short break you tend to be more productive? Homework breaks are crucial to the ordering process: If you don’t give yourself time to breathe, things pile up in your head.
7. Don’t immerse yourself in self-pity
Self-pity is a pretty useless emotion. It is not healthy or productive, unlike other negative emotions such as sadness or anger. It simply involves magnifying current situations and making them large enough for you to sit down. It’s easy to get stuck when you feel sorry for yourself and your brain becomes increasingly clogged with your complaints and confused thoughts.
Morin recommends stopping pity parties in their tracks by avoiding them with something positive. Even if you can’t solve the problem causing those feelings, at least turn your attention to something productive and useful. He also cautions against using red flag self-pity language, such as:
- Why do bad things always happen to me?
- No one understands me!
- Nobody wants to hang out with me.
These types of phrases perpetuate the cycle of compassion, taking up even more space in your mind. It is much better to let go of these thoughts. Instead of wallowing because your date canceled you, spend the night indulging yourself! Or, instead of getting stuck in the knowledge that you can’t solve a family member’s health problem, put that energy into volunteer work that supports a relevant health cause. That makes all the difference.
A messy brain is hard to work with! You tend to make bad decisions negative mood worsens, and it makes you feel bad in general. Make sure you take the time to tidy up your brain regularly and you’ll enjoy clearer, more functional thoughts and a more relaxed life!