Given the constant stream of negative news about the recent pandemic, it is normal to feel anxious & doubtful. Anxiety is comprehensible since it has turned our lives upside down & threatens our sense of security. It can be hard to get rid of those thoughts & feelings. However, we can also use anxiety to develop habits that defend our mental health. So the next time you notice anxious thoughts running through your mind, try these Tips on How to Develop a Clear Mindset.
How to Develop a Clear Mindset
1. Voice Your Fears
If you find your mind racing towards darkness, stop & ask yourself what is worrying you. In many cases, recognizing the root cause of your anxiety can help you to put it into perspective & not be as bothered.
Some researchers analyzed the brain activity of individuals known as emotions. They found that when sadness, nervousness, or anger are put into words, most brain activity moves from the amygdala to the prefrontal cortex. The amygdala is where the fight or flight instinct is activated. In contrast, the prefrontal cortex helps you to make decisions with a clear mind & reduces irrational behavior.
This approach might not be useful in all circumstances or for everyone, so if you try it out & start feeling more overwhelmed, move on.
2. Distract Yourself
When you start to feel weighed down by your thoughts, it is high time to find something else to think about. Keep in mind that it is not suggested that you run from your responsibilities; instead, you take a break from them for just a few moments at a time to regroup & approach things from a different perspective.
Distracting yourself provides you the space & time you need to figure things out & focus on something less daunting for a while. In a 2015 study, researchers looked at how the brain attains “optimal inattention” by changing the organization of brainwaves between different areas in the brain. This is one of the best Tips to Clear Your Mind.
3. Make A To-Do List
If you notice your mind running with thoughts of things you must do, take out a notebook or open up a note on your phone & note down everything you can think of that needs to do. Include everything from when you are supposed to work tomorrow to what you need to buy at the grocery store.
Once you have written things down, mark which one is of high priority & which one is less urgent. If you are using a pen & paper, add a star next to the urgent things. On the phone, you can make the urgent items in bold or add emoji of a star beside them.
Don’t write tasks casually. Write down everything connected with the task. Remember, the more you get on the note, the simpler it will be to clear it out of your mind. This can help your mental capability clear up & alleviate stress about forgetting responsibilities.
4. Practice Mindfulness
Getting angry or frustrated about your inability to stop ruminating will only worsen. You can’t make your brain shut up. The answer to it is practicing mindfulness. Particularly observing your mind & your surroundings in a relaxed & non-judgmental way. Some studies have proven that mindfulness may help reduce stress, anxiety & rumination.
With mindfulness, we defer judgment & unleash our usual curiosity about the workings of the mind, welcoming the experience with warmth & kindness to others & ourselves. Rather than try to run & hide from your problems or whatever is affecting your brain at that moment, drown yourself in it & pay attention to how your body feels & activity of your brain.
5. Practice Short Physical Activity
Sometimes overhauling your body can overhaul your mental molds. Exercise is a self-help item that is a great way to be more fit & combat ailments. A little movement can help you to develop your mental clarity.
This is particularly helpful if you are in the middle of racing thoughts & need to focus on something else. Some physical activity can move your focus from your thoughts to your body. When you exercise, your brain produces endorphins. These chemicals in your brain can make you feel more charged up & happy. You don’t need to go to the gym for that. As proven, free hand exercise & walking offer the same mental clarity.
6. Write Your Emotions
Writing about emotions can ease stress & trauma. It can work because the act of thinking about some experience, & expressing emotions is vital. Writing helps people to systematize thoughts & get some relief from a traumatic experience.
No one will read what you write. You might be angry, depressed, or sad. Whatever you are feeling, let them out. Healthily process those feelings.
7. Live In The Moment
One of the best ways to have a clear mindset is to focus on the current moment. Living in the present moment is helpful for having a clear mindset and offers a higher quality of life.
In research, Harvard psychologists found that daydreaming is linked with lower happiness levels. The study occasionally interviewed more than 2000 adults who reported what they were doing, whether their minds were drifting & how happy they were. Most of the time, the participants thought about something other than the task.
According to the study, “the capability to think about what is not happening is a cognitive accomplishment that comes at an emotional cost.” The study also found that people who daydreamed less & were more likely to concentrate on the task they were doing in the present moment were more possibly to be happy.
The main question is, how can you train your brain to live more in the current moment so you can more efficiently clear your mind?
According to some researchers, taking small moments during the day to concentrate on your senses (your breath, smell, touch, etc.) & will direct the “experience network” in your brain compared to your “default brain network.” This is why micro-meditations can be effective.
8. Get Into Nature
Research has proven that “forest bathing,” the act of spending time in a wooded area, is excellent for reducing stress & having a clear mind. Nature can be beneficial for our mental health. It reduces cognitive fatigue and stress & can help combat depression & anxiety. Being in nature lets the prefrontal cortex, the brain’s command center, rest.
A study analyzed mental health data from 10,000 city dwellers. They found that people living near greener spaces reported fewer mental issues after adjusting to various factors. Most researchers believe that nature works mainly by lowering stress. It is the best method for How to Develop a Clear Mindset.
Why Mental Clarity Is So Important
When you feel your brain is getting foggy & you are riddled with indecisiveness, it is hard to make choices that get you to where you want to be or get what you want to have. Your inner monologue may seem overwhelming to the point where you can’t finish a thought, let alone anything on your to-do list.
Without a clear mindset, it’s easy to get yourself out of things & get frustrated when you can’t focus. You are more likely to surrender to your inner critic & forget about the goals you are working towards. Mental clarity means having a concentrated & clear state of mind. When you have mental clarity, your mind isn’t covered with indecision, what-ifs, overwhelm, or anxiety.
With a clear mind, we don’t worry about what could go south because those thoughts don’t have any time to entertain negativity. We are ultimately capable of taking action more easily, knowing that we are doing things that line up with our goals. If you are wondering How to Develop a Clear Mindset, here are some simple yet effective steps.