Escaping the Mental Hamster Wheel: Tips to Get Out of Your Head

Hey there, fellow Over-thinkers and Perpetual Worriers! (Boy, I feel this deep one deep in my bones) Today, let’s talk about something we’ve all experienced at one point or another: getting stuck in our own heads. You know the feeling—the endless loop of thoughts, worries, and “what-ifs” that seems impossible to escape. But fear not, my friends, because I’m here to share some tried-and-true tips to help you break free from that mental hamster wheel and try to reclaim your peace of mind.

Random side note: this is one of my favorite tunes to listen to when I am in my head. It’s super fun, upbeat and quite ironic. 🙂

1. Practice Mindfulness

Ah, mindfulness, the holy grail of getting out of your head. It’s all about bringing your awareness to the present moment and observing your thoughts without judgment. Which, let’s face it, is easier said than done some days. Whether it’s through meditation, deep breathing exercises, or simply taking a moment to tune in to your surroundings, practicing mindfulness can help quiet the noisy chatter in your mind and bring you back to the here and now.

One of my favorite mindfulness apps is Mindfulness.com. They have a free trial and then 20% off for readers of Empowered Well Being! This has been a game changer to help me focus my meditation!

2. Get Moving

Sometimes the best way to get out of your head is to get into your body. Whether it’s going for a run (my fave), hitting the gym, or dancing around your living room like nobody’s watching, physical activity can help release pent-up energy and shift your focus away from your thoughts. So head to the park, crank those tunes up to “11” and rock it out! Get those feel-good endorphins going! They’re nature’s way of saying, “Hey, everything’s gonna be okay.”

3. Get Creative

Ever notice how time seems to fly when you’re lost in a creative project? Whether you’re painting, writing, gardening, or jamming out on your guitar, tapping into your creative side can be a powerful way to quiet your mind and express yourself.

One of my favorite things to do is “free write.” It’s an incredibly therapeutic tool. A method of writing where you just purge everything inside. Simply put a pen to paper and keep your hand moving, it doesn’t have to make sense. No judgement. Just GET IT OUT of you and onto the paper. There is something very symbolic about seeing it all laid before you. One of my absolute favorite quotes about free writing comes from Natalie Goldberg, “Go for the jugular! (If something comes up in your writing that is scary or naked, dive right into it. It probably has lots of energy.) ” What you choose to do with it after that is up to you. So go ahead, unleash your inner artist and see where it takes you.

4. Connect with Others

When you’re stuck in your own head, reaching out to others can be a game-changer. Sometimes you seriously just need to talk it out. Get it out of your head and hear it out loud. Trust me, some of the biggest problems in my head sound downright silly when I verbalize them out loud. But I think we have all been there! Whether it’s chatting with a friend over coffee, joining a support group, or simply smiling at a stranger on the street, human connection has a way of grounding us and reminding us that we’re not alone in our struggles.

5. Limit Screen Time

In today’s digital age, it’s all too easy to get sucked into the black hole of social media, news feeds, and endless doom scrolling. But here’s the thing: all that screen time can wreak havoc on our mental well-being. We start comparing ourselves to others. Algorithms start picking up on your vibe and send you more and more related to that topic. So if you are “in your head” and in a down mood, you’ll get more and more of that. Don’t go down that rabbit hole! You saw what happened to Alice! 🙂 So consider setting boundaries around your screen time, whether it’s turning off notifications, designating tech-free zones in your home, or taking regular breaks to unplug and recharge.

6. Practice Self- Compassion

Last but certainly not least, be kind to yourself. You will hear me say this a million times, “Give yourself some grace!” I feel sometimes we are harder on ourselves than we are on our friends, family, or that stranger on the street. Why? We’re all human, which means we’re bound to get stuck in our heads from time to time. Instead of beating yourself up for it, practice self-compassion and remind yourself that it’s okay to have a bad day or to feel overwhelmed. Treat yourself with the same kindness and understanding that you would offer to a friend in need. Tomorrow’s a new day!

So there you have it, folks—six tips to help you break free from the endless loop of overthinking and reclaim your mental sanity. Remember, getting out of your head is truly a journey, not a destination. So be patient with yourself, give yourself some GRACE, experiment with different strategies, and above all, don’t forget to breathe.

Until next time, keep calm and carry on (outside of your head, that is).

Peace, love, and mental clarity,
🙂