Life can get overwhelming fast—and in those moments, it’s not always easy to know how to calm your mind. Whether you’re dealing with stress, anxiety, or just an overactive brain, learning simple mindfulness techniques can help you ground yourself quickly. In this post, I’m sharing five easy, in-the-moment strategies to reduce stress and bring your mind back to a place of calm.
The other day my daughter made a TikTok and played it back at a super fast speed (not sure what the technical term is, but you know what I mean? It’s so fast that it sounds like Alvin and the Chipmunks voices?!) Anyway, we laughed about how funny it was…then my daughter said something very profound.
She said: “This is how I picture the inside of your brain. Always going at a super fast speed”
My husband has also described my brain as “a roulette wheel that just keeps spinning and spinning.”
I couldn’t help but laugh, but it got me thinking. As moms, we often find ourselves with racing thoughts and a never-ending to-do list running in the background of our minds. From planning meals, handling work, managing kids’ activities, to remembering all the small details in between–our brains can feel like they’re constantly in overdrive. The rapid, whirlwind thoughts can leave us feeling scattered and mentally exhausted.
But here’s the good news: just like you can hit pause on a fast-forwarded video, you can also find ways to slow down your mind and regain control.
So, if you’ve ever felt like your brain is running on triple speed, you’re not alone.
Below are five mindful activities that can help you reclaim your sense of calm, regardless of where you are or how fast that roulette wheel is spinning!
- Deep Breathing: Focus on slow, deep breaths. Inhale through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of six. Repeat for a few cycles to activate your body’s relaxation response.
- Grounding Techniques: Bring your attention to the present moment by grounding yourself. Focus on the sensation of your feet on the floor, or try the 5-4-3-2-1 method where you identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Visualization: Picture a peaceful place (also known as your happy place)—whether it’s a beach, forest, or a mountaintop—and imagine all the sights, sounds, and smells. Immerse yourself in the peacefulness and joy of that place.
- Mantra or affirmation Repetition: Choose a calming phrase or word, such as “peace” or “breathe.” Repeat it silently or out loud as you focus on the rhythm of the words, which helps center your mind and reduce anxiety.
- Progressive Muscle Relaxation: Tense and then release each muscle group, starting from your toes and working your way up to your head. This practice can help release physical tension, which in turn calms the mind.
The next time stress, overwhelm, or that Chipmunk speed brain begins- pause, take a breath, and use one of these practices to center yourself. With patience, you’ll discover that you can find stillness, even in the busiest of times.
Remember, learning to quiet the monkey-mind doesn’t require perfection, just patience and consistency. Next time you feel your mind racing, try one of these techniques and give yourself the gift of calm. You deserve it.
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