resourcing: ways to wind down the end of a long day
Do you find it difficult to wind down at the end of a long day because your mind is still quite active?
It can be pretty challenging to fully relax when your mind is still quite active after a long day, but there are several strategies you can try to help your nervous system settle. Here are three steps you can consider:
Step 1. Befriend your Mind and Set Boundaries.
Write Your Thoughts/Ideas Down. If your mind is busy with racing thoughts, jot them down in a journal. This activity can help you externalize your thoughts and help you detach from them without denying them.
Set Aside “Thinking Time / Planning Time". Designate and schedule a specific time of day for the "thinking/planning time” to happen. This activity can help you create boundaries between “relaxing” and “thinking” time. It can help prevent “thinking/worrying time” from taking over your entire day or evening. Whenever racing thoughts arise, remind yourself that you'll address them during the designated time you set earlier.
Step 2. Set the Right Environment.
Reducing different types of stimuli can create the right environment for your mind to tap into a more relaxed state. Increased exposure to stimuli, such as bright lights, loud noises, or screens, might contribute to your active mind. Creating a more calming environment can help your mind settle. Soft lighting, ear plugs, and aromatherapy can be supportive here.
Step 3. Engage Your Body
There are a variety of ways we can “drop” into our bodies and be more present with it:
1) Physical Activity: Engage in light exercise, such as walking or yoga. Physical activity can help release built-up tension and promote relaxation.
2) Grounding Techniques: Use your senses to bring your awareness to the present moment. Experience the texture of objects around you, focus on the sounds in your environment, or even hold something with a soothing texture. To learn more about grounding techniques, check this blog.
3) Deep Breathing: Practice deep, slow breathing to activate the body's relaxation response. Inhale deeply through your nose, allowing your abdomen to rise, and then exhale slowly through your mouth. Focusing on your breath can redirect your attention away from your racing thoughts.
Deep breathing is particularly interesting since it is simple and can be very powerful at the same time.
When an individual engages in deep breathing, it activates the parasympathetic nervous system. This branch of the autonomic nervous system governs the body's "rest and digest" response, which is the opposite of the "fight or flight" response. Deep breathing's deliberate and slow inhalations and exhalations stimulate the vagus nerve, which leads to a cascade of physiological changes that promote relaxation.
Furthermore, deep breathing facilitates the mind's relaxation through the modulation of the amygdala. This almond-shaped structure is pivotal in processing emotions, especially fear and stress responses. Deep breathing acts as a regulator, tempering the amygdala's reactivity to perceived threats. This results in cortisol production, which makes our bodies feel safe.
Lastly, if your racing thoughts are persistent and significantly impacting your well-being, seeking support from a mental health professional, such as a therapist, is recommended.
Remember that finding what works best for you might require some experimentation. Combining different techniques and practicing regularly can gradually help you achieve a calmer and more relaxed state of mind.
Reference:
Cozolino, Louis. The Neuroscience of Human Relationships 2e: Attachment And The Developing Social Brain. WW Norton & Company, 2014.
This blog was written by Dennis Guyvan, a current clinical intern with Connections Counseling.