We all know what it feels like to be stuck in a thought loop - replaying a conversation that already occurred, or planning for one that's coming up. This is normal. Our bodies and minds do this to allow us to feel safe. We spend valuable thought space going through the many "what if" situations so that we can feel prepared for the situation in the future. Only, no matter how much time we spend stuck in this thought loop, that situation never plays out exactly like we planned.
So, what do we do when we get fed up with the time we are spending stuck in our head? Whether we're going over the foods we ate, or planning our next meal or workout -- take a deep breath and pause. Cultivate calm. Use these four statements to allow yourself permission to let go of the rumination and come back to the present - where your life is happening and magical moments are fleeting.
1. I am safe
We largely ruminate to feel more prepared, more in control, and overall, more safe. Remind yourself that despite your anxiety level making you feel different, you are safe. You don't need to continue calculating, ruminating, or replaying.
2. I can come back to that thought at any time
That thought will be there later. Remind yourself that you can come back to it in a few minutes, but for now, choose to be present.
3. I have permission to be present
Tune into your senses. Notice how the breath feels along your nostrils as you inhale and exhale. Notice how your feet feel on the ground, or how the sunshine feels on your skin.
4. This does not have to be solved at this very this moment
Put your patience pants on.
Anxiety often stems from the feeling that our thoughts or emotions need to be "taken care of" right away; that we must do something in order to make the uncomfortable feeling disappear. Know that it is okay to feel your feelings; it is okay to feel uncomfortable. You don't need to do anything. Sitting with your emotions and discomfort will help you to process and release it.
When in doubt, come back to your breath and these 4 statements.
Health and Happiness,
Kira Khach, RDN, NASM-CPT
NuWell
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