We’ve all experienced the feeling of being stuck in your own head. The whirling stream of thoughts that circle back onto themselves, repeating over and over. Feeling disconnected from your own body and the world around you, as though you only exist in the space between your ears.

When you’re feeling overwhelmed by repetitive thoughts, worries about something that might happen, or emotions that feel like they’re swallowing you up, it can be tricky to pull yourself back into your body. Here are 5 simple things that you can do to get out of your head and back into your body.

Dance it out

Throw on your headphones, crank up the volume and have a quick boogie. Paying attention to the beat and really feeling it in your limbs can help to refocus your mind and get you back into your body. Getting your heart rate up will release endorphins which can improve your mood. Rhythmic movements such as shaking and stomping can act as a cue for the parasympathetic nervous system to kick in and begin calming you down after a period of high stress.

Write it down

When your mind is flooded with thoughts and emotions, all competing for your attention, you might not even know where to begin sorting through them. No sooner have you grabbed hold of one thought, when another swoops in to distract you. It can be really helpful to get the thoughts out of your head by writing them down. The act of writing helps you to articulate those thoughts, putting them into words and down onto paper where you can see them. Once you’ve written them down, you can begin to organise them and work through them.

Get Grounded

Grounding techniques can be very soothing when you feel trapped in your own head. My favourite technique is to sit with my feet flat on the floor. I slow my breath and focus my attention on the soles of my feet. I try to imagine all the points where my foot is making contact with the earth, noticing the pressure where they connect. Even taking 20 seconds to ground yourself can really help you to feel calmer and more connected to your body.

Focus on pleasure

Choose something that feels good to you, like slipping into a warm jumper, a hot shower, drinking a cup of coffee or patting a pet. Now do that activity, mindfully paying attention to the sensations that you’re experiencing as you do. Take note of all the ways it feels good, the warmth of the water, the softness of your pet’s fur, the weight of your fluffy jumper. Allow yourself to fully experience the simple joy of that moment and let your ruminating thoughts slip away.

Talk about it

Sharing your thoughts with someone you trust can be a powerful way to work through them. The simple act of saying them out aloud can make problems that seem massive in your mind feel more manageable. It’s important to find someone who will listen without rushing you, that you feel safe sharing with. That could be a friend or family member, or a counsellor. It can sometimes be easier to talk to a counsellor because they’re separate from the situation that may be bothering you. A counsellor can provide space to talk about your worries, and gain perspective and find new ways to manage them.

Everyone is a bit different, and some of these techniques might work better for you than others. Give them a go to see which ones feel right for you.

If you feel stuck in your own head, and you’d like someone to talk to about your worries, book an appointment with me. I can provide a safe space to work through all the things that are on your mind.