Whether work has your heart racing, your brain is overthinking about these “unprecedented times” (again), or you’re just cycling thoughts about those silly human things that affect us all, here’s a blood pressure-lowering thought: no matter your vibe, style or resources, there’s a pretty good chance you’ve got a simple method for quieting your mind somewhere within arm’s reach.
From mindfulness exercises to accessible – and blissfully chill – activities, we’ve got some ideas to get out of your head. And if you get there with a little help from a certain friendly gummy? Even better!
Be Mindful
Mindfulness exercises don’t cost a thing, and you don’t have to be a Zen master or a hardcore yogi to try them out. If you feel a bit of a spiral coming on, here’s how to quiet your mind:
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Deep breathing. From alternate nostril breathing to box breathing, taking five minutes to focus solely on deep breaths in… and slooooow, steady breaths out is a super effective way to take back control and regain your chill.
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Progressive relaxation. Also known as “scanning” your body, this technique combines physical and mental awareness. Start at the crown of your head and work your way down to your toes, closing your eyes and visualizing where your tension lies. Inhaling deeply and breathing that tension out – even just being aware of where it lies – can really help manage that tightness.
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Mindfulness meditation. Meditation is simpler than you might realize. All you’ve got to do is sit with yourself. Try to clear your head of thoughts and focus on the rhythm of your breath. If any errant thoughts pop up, don’t sweat it, just let them drift by like clouds in the sky.
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Journaling. You can write down your feelings if they want to come pouring out of you, or just start with a straightforward log of your day, right from the top. Either way, getting your thoughts on paper (not on your phone) is one way to get them to stop rattling around in your head. Think of it like a little written exorcism.
Step Outside Yourself
It may sound contradictory, but sometimes the key to inner peace lies in stepping outside of yourself. If your internal voice is bringing you down, try taking a step away from constant internal “I” talk. Instead, try referring to yourself like you’re talking to a different person (you can use your name, a nickname, or even an alter ego). This technique, known as distanced self-talk, helps frame self-talk like you’re giving advice to someone else, and because we’re often more likely to listen to others, it can have a calming and stabilizing effect.
Speaking to Inc., neuroscientist Ethan Kross says, “This tool gives you some mental space, some psychological distance from our problems, which helps you give yourself more constructive advice for how to deal with a situation.”
Find your sweet spot: Embrace your inner walk on the beach with Camino Wild Berry ‘Chill’ gummies, a laid-back mix of blackberry and raspberry flavors and 5mg of hemp-derived THC to help you center yourself and find that “ahhhhhh” feeling again.
Find Your Bliss
You already know the basics: A hit of joyful self-care can do wonders. Whether it’s touching grass or stepping away to exercise (which scientifically does reduce stress), here’s how to get out of your head – and away from your screen – and generate a bit of practical dopamine:
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Go for a walk. Like, outside. Not only is it underrated, but it’s a free way to quiet those racing thoughts. Try it without a phone, just taking in the sights around you… especially if those sights involve some sort of nature or a bit of vitamin D-producing sunlight. Even just a local park will do!
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Hang with someone for a few minutes, if that’s an option. Whether it’s a partner or friend, even a bit of social support helps manage stress. If it’s a partner, a child, or a pet, a little cuddle lowers blood pressure and releases that sweet oxytocin
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Get your hands dirty. There’s a reason gardeners are happier – the combo of vitamin D, fresh air, and exercise is hard to beat in terms of making you feel good. Fun fact: microbes in soil even trigger the release of serotonin. They weren’t kidding when they told you to touch grass.
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Just dance! Let it go. No one’s watching. A little dance sesh can produce a lotta cortisol.
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Do some casual aromatherapy. You don’t need a fancy diffuser. Just a deep inhale of a store-bought orange or some lavender oils can help bring some gentle peace to your mind palace.
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Embrace your inner goof. Laughter therapy is a real thing. Let those giggles rip with no inhibitions and feel the catharsis roll through your body.
Find your sweet spot: Elevate your day with Watermelon Lemonade ‘Bliss’ gummies. Let those summery flavors give you a bit of pop while the mix of relaxing terpenes gives you the nudge you need to let go of tension, drop your shoulders, and smile a little more easily.
Enjoy a Deeper Experience
Just about everyone relaxes to things like movies or music, but in a phone-obsessed world riddled with Slack messages, secondary screens, and Discord pings, we’re often not relaxing as much as we think we are. In actuality, we’re kind of turning our attention spans into confetti.
Wanna know how to get out of your head, for real? Commit to those activities deeply, with your full focus, rather than half-heartedly. Diving fully into a slice of creativity is one way to step outside of yourself – and away from life’s stressors – for a moment of genuine peace.
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Deep listening. Rather than just background noise, fully commit to a playlist or a whole album’s tracklist. Use headphones, close your eyes, and take a walk (talk about wellness habit-stacking!), or simply lie down and focus on the music and how it makes you feel. Even just 20 minutes of really listening to music can help de-stress your day. Perhaps it’s time to hit up that Goodwill CD section and go retro?
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Deep viewing. It’s a similar deal with movies, your favorite show, or even a complex piece of visual art. Get some distance from your phone, and ditch your notifications. Absorb the visuals, sound, or narrative deeply, totally free from distractions. How does the work make you feel? What is the creator trying to say? How would you review it if you were a critic?
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Crafting and creating. Creating can mean anything – break out the markers, splatter paint on a canvas, finish that cross-stitch, sand and stain a piece of wood for the first time, paint a miniature for your next D&D game…. whatever it is, just create. Don’t worry about the results. Make something purely for the experience, whether it’s a doodle or a masterpiece.
Find your sweet spot: Sour Peach Orchard ‘Balance’ gummies, a pleasantly tangy blend with limonene and humulene terps that encourage deep, focused (and lightly chilled) experiences.
Next time you’re feeling on the verge of a spiral, just pause, and give one (or two!) of these suggestions a try. They’ll definitely help you shift into a calmer, more easygoing state of mind.
*Disclaimer: The content of this article is not professional advice and is provided for informational purposes only. Always talk to your doctor before ingesting hemp products for medical purposes.
Dan is a freelance writer, small business owner, and full-time creative living in Dallas, TX. In 15 years of writing, he’s been fortunate to collaborate with companies and publishers like Cannabis and Tech Today, Healthfully, Salon.com, ArtBase, The Seattle Times, USA Today, SF Gate, and many more.
Sources
Inc. - A Neuroscientist Explains How to Quiet Your Mind and Find Some Peace
National Library of Medicine - Frontiers in Psychology: Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and Laboratory Study
National Library of Medicine - Cultural Diversity and Ethnic Minority Psychology: Sources of Social Support and Gender in Perceived Stress and Individual Adjustment Among Latina/o College-attending Emerging Adults
National Library of Medicine - Frontiers in Psychology: Calming Effects of Touch in Human, Animal, and Robotic Interaction—Scientific State-of-the-Art and Technical Advances
The American Institute of Stress - 18 Quick Ways to Relax Instantly, According to Science
Good Housekeeping - 20 Scientifically Proven Ways to Relive Stress Quickly
Forbes - Digging in the Dirt Really Does Make People Happier
PMC PubMed Central - International Journal of Behavioral Medicine: Music Listening and Stress in Daily Life – a Matter of Timing
