What to do to stop running thoughts in a circle?
Now there is a common view that in order to enjoy life and enjoy every moment of it, you need to constantly stay in the present time. Like, the present is the only thing that exists, and therefore if we are not in it, then we also do not exist.
I agree with this idea from the position that constantly thinking about the past or the future is often a waste of time. The past has passed, it can not be changed, even though you will think 24 hours a day about past events. Thinking about the future, of course, is useful to some extent, but for example, in case of anxiety, thoughts like "what if", directed to the future, occupy the vast majority of reflections. Of course, in this way there are no resources left for any present.
There is also such an effect when communicating: if you are not "present", and your interlocutor feels it, then your communication with him clearly will not work out, because in this state it is like talking to the TV.
There are a few simple ways to get into the present, and it's not meditation and mindfulness. Do not argue, this is also a good option, but it is not always possible to sit on the floor and announce to all present: "Sorry, now I have to go in a few minutes".
Method # 1: 10 breaths
1. Take 10 deep, slow breaths. Focus on exhaling, exhale very slowly. Let the lungs fill with air on their own.
2. Observe how you feel as you inhale and exhale. Notice the slight rise and fall of your shoulders, the widening and narrowing of your ribs.
3. Try to notice your thoughts and treat them like cars passing by your house.
4. Go back to the world around you and pay attention to what surrounds you at the moment: colors, smells, sounds, textures.
Method # 2: set the anchor
1. Put your feet flat on the floor. Pin them down. Notice how tightly Paul supports you.
2. Continue to press lightly with your feet on the floor. Feel the tension in your muscles.
3. Pay attention to your body, how it is affected by gravity.
4. Go back to the world around you, look around you, where you are and what you are doing.
Way to # 3: 5 things around
1. Stop for a second, literally and figuratively.
2. Look around and note the 5 things you see right now.
3. Now mark the 5 sounds you hear.
4. Now 5 sensations in the body, for example, elbows touch the table, watch-on the wrist, air movement in the area of the face, feet are on the floor, etc.
5. Try to feel it all at the same time.
These exercises work best in moments when you are too immersed in thoughts about the past or future, when you are overwhelmed with anxiety, etc.
Very often we are so immersed in work and in the daily bustle that it begins to seem as if we live only for the sake of working. Some even do not allow myself to do enjoyable hobby, somewhere in the depths of myself, believing that "it's not serious," "some nonsense", "I'm a grown man" and so on.
In fact, Hobbies fill our lives with colors, meaning and creativity. Even if you do it only half an hour a day.
Some particularly persistent clients need to be encouraged to choose a hobby and do it, with about the same diligence with which they (these clients) prefer to drink pills and strictly follow their life rules, beginning with the words "I must". The inner child must be allowed to exist and enjoy. And all will happiness :)
Returning to the topic of Hobbies, you will be surprised to learn that many adults do not even imagine what it would be possible to do for their own pleasure and interest.
Let's agree: if you really do not want to change anything in your life, then fine, all this huge list of arguments "against" is not relevant, you can keep it to yourself (for the future).