9 Ways To Quiet Your Mind – Future Grow Academy

Dr. Ankit Sharma, PhD

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Ways to Quiet Your Mind

Have you seen Kung Fu Panda? In the film, there are two kung fu masters: Master Oogway & Master Shifu. Both are aware of the impending threat posed by the villain Tai Lung, who will seriously jeopardize public safety. The city is ill-equipped to deal with him. Shifu is upset, angry, & overwhelmed, but Oogway is calm, friendly, and not responding as Shifu. This is the fundamental difference between the two. When there are issues, we don’t feel qualified to face, it is quite simple to lose our composure such that the Ways to Quiet Your Mind is necessary.

Oogway, though, wasn’t worried. He was aware that although he might easily respond like Shifu, doing so would make it more difficult for him to reason and make wise choices. He would destroy his city in a fit of rage. Before finding Ways to Calm Your Mind, you must first comprehend why it is important.

Tips To Quite Your Mind

Ways to Quiet Your Mind

1. Meditate

Meditation is one of the best Ways to Quiet Your Mind. It is important to explain the benefits of mediation straight away since they are so strong and well-documented. Focused Attention (FA) and Open Monitoring (OM), the two basic meditation types, showed significant benefits in the research.

In Focused Attention, one practices attention by concentrating on something, often the breath. When your thoughts stray, repeatedly bring them back to your breathing. Therefore, the practice involves continually returning the attention to its target rather than just sitting there with a blank mind.

In Open Monitoring, a more complex meditation, you monitor your thoughts without passing judgment on them, recognize them, and then (theoretically) let them go. You just study a notion with curiosity and then watch it fade away rather than respond to it.

In the recent trial, Open Monitoring was more successful than Focused Attention in assisting participants in reducing the number of negative thoughts they experienced.

2. Exercise

You may get 5 minutes of relaxing cardiovascular workout by taking a brisk 5-minute walk. Endorphins are feel-good chemicals that may help with mood, attentiveness, and sleep enhancement.

By engaging in high-intensity interval training (HIIT), you may acquire a lot of them rapidly. Perform sprints, squats, or fast weightlifting after warming up for 20 to 30 seconds at a time, with equal rest intervals in between.

3. Listen To Music

Music is one of the Ways to Calm Your Mind. It really calms the activity in your brain. Fewer neurons are fired in the amygdala, the area of the brain that responds to fear, which might prevent signals from reaching other parts of the brain.

Try listening to music if the pain is stopping you from accomplishing anything. Don’t simply listen to the background noise; pay close attention. You’ll think about other things less if you pay more attention.

4. Be Present

Your mind is there with you at all times while you are in the present. It’s not reliving your prior experiences or foreseeing the worst-case situations.

The present time exists. Simply taking in your surroundings is a terrific approach to being present. Observe what you see, take in any aromas you detect, and listen to the noises.

You are in the moment when you are paying attention to what is in front of you. A broad, deep breath may also help you focus and bring you back to the present.

5. Practice Self-Compassion

Another Way to Quiet Your Mind that may be used to modify the internal monologue is self-compassion.

Exercising self-compassion means being nice to yourself and reacting to your fear with understanding and comfort. The initial reaction to nervous thoughts is often, “Oh no, here we go.” This is too much for me. I despise this. I detest having these ideas.

You may shift your internal conversation to something more empowering by practicing self-compassion. It also allows individuals to address their anxiety from a position of understanding rather than blaming themselves for feeling nervous, which makes their anxiety worse.

6. Read Something You Like

Our attention spans are growing shorter as we spend more time in front of devices. If you’re a reader, you may remember cozying up with a nice book as a youngster on a chilly winter day without the pull of a buzzing or pinging phone or a fast Google search.

It may seem almost impossible right now, but it doesn’t have to be. For a few hours, try putting your phone aside (you can do it!) and concentrating on a book.

Although it could seem strange at first, eventually, you might find yourself completely absorbed in the narrative. You’ll notice that your thoughts are a lot calmer after that.

7. Get Enough Sleep

When you’re sleep-deprived, it’s quite difficult to concentrate, so if you’re dealing with constant mental chatter, you probably won’t have much success controlling it.

Believe it or not, having too little sleep might be the cause of your noisy thoughts, so make sure you get the required seven to nine hours per night.

8. Have A Gratitude Journal

Gratitude may calm our minds and help us feel grounded. There’s no better time to start keeping a thankfulness list if you don’t already.

Although keeping a traditional gratitude diary is a terrific idea, you can also email a buddy your list of blessings or keep a note on your phone where you may record thankful moments as they occur.

9. Take A Break

Taking a break is one of the Ways to Calm Your Mind. Change your attention by stretching, daydreaming, taking a stroll, getting food, or having a conversation with a friend if you notice that your mind is racing or going off down a rabbit hole.

Spend at least five minutes relaxing and resetting. You’ll have better mental focus and clarity. Set a timer or use an app to remind you to take a break every 90 minutes or so if you’re going to be working intensely.

If Nothing Works……

There are several Ways to Quiet Your Mind that may calm mental chatter, but none of them will work every time.

You sometimes have to remind yourself that while the mind is designed to chatter and make predictions, the majority of what it predicts doesn’t come to pass. Consider all the occasions when the anxieties that your mind conjures up didn’t come true.

Remembering that could provide a tiny measure of comfort. The good news is that research is increasingly demonstrating that the brain is capable of rewiring itself over time with sufficient practice.

The strategies mentioned above may all be used to assist it in doing this so that, over time, the chattering will become quieter and less frequent, with fewer and fewer reminders.


Q: Why do we often get a chatter in our heads?

A: It may be caused by anxiety, stress, and worries. Try to identify the reasons first.

Q: Can swimming help me to quiet my mind?

A: Swimming is a good exercise and can be very relaxing. It can help to calm your mind.

Q: I always find that a drink helps me to quiet my mind. Should I do it?

A: Drinking isn’t advisable. It may bring adverse effects. You may have a cup of tea, coffee, or fruit juice.

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