January 23, 2025 • 8 mins
This episode explores the struggles of overthinking and how it affects our mental and physical health. We discuss the mind-body connection and the dangers of rumination and offer practical tools for achieving mindfulness and emotional release.
In This Episode
• Understanding the implications of being stuck in our heads
• Exploring the mind-body connection and its impact on well-being
• Examining the role of rumination in anxiety and depression
• Discussing effective body-centered practices and their benefits
• Highlighting the importance of mindfulness in improving health
• Sharing practical tools for quieting the mind and reconnecting
• Encouraging the development of a routine that supports mental health
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Let's talk about something that, honestly, we all
struggle with at some pointbeing stuck in our own heads.
You know that feeling when yourthoughts are running non-stop
and every little thing feelslike it's spiraling out of
control.
Yeah, that's kind of what we'rediving into today.
So, being in your head, whatdoes that actually mean in your
(00:26):
head?
What does that actually mean?
At its core, it's when yourmind gets caught up in
overthinking or overanalyzing,you know, like replaying a
conversation you had last weekor worrying about all the things
that could go wrong tomorrow.
There's actually research thatbacks this up.
It's not just something we makeup when we're feeling
overwhelmed.
A study by Killingsworth andGilbert in 2010 looked at this
phenomenon of mind-wandering,and here's the big takeaway the
(00:50):
more our minds wander away fromthe present moment, the less
happy we feel.
The researchers went so far asto call it a wandering mind is
an unhappy mind.
I mean, how wild is that?
The very thing that allows usto problem-solve, to anticipate
and plan also kind of worksagainst us emotionally.
(01:11):
But let's take this one stepfurther, because it's not just
about our thoughts.
It's about how those emotionswe bury can actually get stuck
in our bodies.
Dr Kelly Vincent, a mind-bodytherapist, explains this idea
really well.
She says those unresolvedtraumas or emotions we haven't
(01:32):
processed can create what shecalls an energy roadblock in our
system.
It's like this invisibletraffic jam that over time,
doesn't just affect how we feel,but can physically impact our
bodies too.
Think about it Our posturechanges when we're feeling
confident versus when we're liketotally defeated.
Right, that's not just in ourheads, our bodies are feeling it
(02:01):
too.
This connection betweenemotions, thoughts and physical
health.
It's really fascinating, butalso honestly, kind of sobering.
Dr Vincent even points out thattrapped emotions can mess with
our energy flow so much that itimpacts how our organs and
glands function.
So we're talking about apotential link between emotional
baggage and actual healthproblems like illness or disease
(02:24):
and these energy blockages.
They don't just shut us down ona physical level, they also
drain us emotionally.
It's like this constant cyclewhere the unresolved stuff in
our heads carries over into ourbodies, making it even harder to
break out of that loop.
So let's shift gears a bit andtalk about why rumination you
(02:45):
know those repetitive, unhelpfulthoughts plays such a huge role
in anxiety and depression.
Researchers Harrington andBlankenship, and later Nolan
Hoeksema, found that this habitof overthinking can actually
increase depressive symptoms andput us more at risk for anxiety
disorders.
And I mean, this isn't justabout feeling low after a bad
(03:08):
day.
It's something that can developinto serious mental health
struggles if left unchecked.
Now here's where it gets reallyinteresting.
When we're stuck in that cyclethinking the same thing over and
over, it doesn't just stay inour head, it's like our body
starts to absorb it too.
(03:30):
There's an NIH study that lookedat body centered practices like
yoga, tai chi and massage andfound them to be incredibly
effective for mental health.
These therapies work because,in a way, they help release the
emotional roadblocks stored inour bodies.
Think about how you feel aftergetting a massage or finishing a
yoga class.
Think about how you feel aftergetting a massage or finishing a
yoga class.
It's not just that your musclesare relaxed right, it's like
(03:59):
your mind feels calmer too.
This connection betweenreleasing physical tension and
emotional well-being is whatmakes therapies like these such
powerful tools.
The NIH study even showed thatthese techniques can alleviate
stress, depression and anxietyand improve emotional balance
across a wide range of people.
And then there's mindfulness.
This is one of those thingsthat sounds simple but can be so
(04:20):
transformative when practicedregularly.
By focusing on the presentmoment, whether through
meditation or other mindfulexercises, we're not just
calming the mind.
We're creating space foremotional release.
A lot of research shows howthis can improve not only your
mental health, but also physicaloutcomes like your heart health
(04:40):
or sleep quality.
It's fascinating, really, howmuch our minds and bodies are
intertwined how much our mindsand bodies are intertwined.
Ultimately, prioritizing thesekinds of practices whether it's
stretching out on a yoga mat orsetting aside time for
mindfulness allows us to processemotions and let go of the
(05:01):
things weighing us down.
It's not about forcingourselves to be happy or
ignoring what's hard.
It's about creating pathwaysfor energy to flow naturally so
we can actually move forward.
All right, let's dig into thegood stuff, the tools and
techniques you can use to quietyour mind and really center
yourself in the present.
(05:21):
First up, let's talk aboutsomething simple but incredibly
effective Deep breathing.
Now, I know it sounds almosttoo simple, but so often we go
through our day without reallypaying attention to our breath.
When stress kicks in, ourbreathing gets shallow, and that
actually keeps us in aheightened state of tension.
(05:44):
So here's what you can do.
Try what's called the 4-7-8method.
You inhale through your nosefor 4 counts, hold it for 7, and
then exhale for 8 counts.
Not only does this slow yourheart rate, but it also triggers
a relaxation response.
(06:04):
Another powerful tool body scans.
This is a meditation practicewhere you consciously focus on
different parts of your body,usually starting at your toes
and working your way up.
It's a great way to reconnectwith how you're feeling
physically and emotionally and,honestly, it can be done in just
5 to 10 minutes.
(06:25):
You don't have to carve out anhour-long session.
Just lay down, close your eyesand guide your attention through
those body sensations.
It's about noticing, notjudging.
If you feel tension somewhere,acknowledge it and then let it
go as best as you can.
(06:46):
Now let's talk about journaling.
This one's a favorite becauseit's so customizable.
You can do gratitude journaling, where you jot down a few
things you're thankful for eachday, or free writing, where you
just let whatever's in your headspill onto the page.
The key here is to make it ahabit.
Studies actually show thatjournaling helps reduce physical
(07:09):
symptoms of stress and improveswell-being, which is such a win
when you're trying to staygrounded.
And then there's mindfulnessexercises, like moving
meditation.
This could be something liketai chi, or even a slow walk
where you're fully focused onyour steps and your surroundings
.
These kinds of practices bringthat mind-body connection into
(07:33):
focus and if meditation feelsoverwhelming at first, start
small.
Even two minutes of focusing onyour breath or feeling the
ground beneath your feet canmake a difference.
It's all about being presentwithout pushing yourself beyond
what feels manageable.
It's also important to build aroutine that fits your life.
(07:54):
Like you can combine some ofthese techniques A quick morning
journal session followed by afew deep breaths before starting
work.
And remember, this isn't aboutdoing it perfectly or adding
another thing to your to-do list.
It's about giving yourselfthose small moments to reset and
reconnect, bit by bit, day byday.
(08:15):
So there you have it Somestraightforward, accessible
tools for staying connected tothe present and releasing the
clutter in your mind.
Remember, it's about findingwhat works for you and making it
a practice that you canactually stick with.
And on that note, that's allfor today.
(08:35):
Take care of yourselves, bekind to your mind, and I'll
catch you next time on Living inTechnicolor.
Let's talk about something that, honestly, we all
struggle with at some pointbeing stuck in our own heads.
You know that feeling when yourthoughts are running non-stop
and every little thing feelslike it's spiraling out of
control.
Yeah, that's kind of what we'rediving into today.
So, being in your head, whatdoes that actually mean in your
(00:26):
head?
What does that actually mean?
At its core, it's when yourmind gets caught up in
overthinking or overanalyzing,you know, like replaying a
conversation you had last weekor worrying about all the things
that could go wrong tomorrow.
There's actually research thatbacks this up.
It's not just something we makeup when we're feeling
overwhelmed.
A study by Killingsworth andGilbert in 2010 looked at this
phenomenon of mind-wandering,and here's the big takeaway the
(00:50):
more our minds wander away fromthe present moment, the less
happy we feel.
The researchers went so far asto call it a wandering mind is
an unhappy mind.
I mean, how wild is that?
The very thing that allows usto problem-solve, to anticipate
and plan also kind of worksagainst us emotionally.
(01:11):
But let's take this one stepfurther, because it's not just
about our thoughts.
It's about how those emotionswe bury can actually get stuck
in our bodies.
Dr Kelly Vincent, a mind-bodytherapist, explains this idea
really well.
She says those unresolvedtraumas or emotions we haven't
(01:32):
processed can create what shecalls an energy roadblock in our
system.
It's like this invisibletraffic jam that over time,
doesn't just affect how we feel,but can physically impact our
bodies too.
Think about it Our posturechanges when we're feeling
confident versus when we're liketotally defeated.
Right, that's not just in ourheads, our bodies are feeling it
(02:01):
too.
This connection betweenemotions, thoughts and physical
health.
It's really fascinating, butalso honestly, kind of sobering.
Dr Vincent even points out thattrapped emotions can mess with
our energy flow so much that itimpacts how our organs and
glands function.
So we're talking about apotential link between emotional
baggage and actual healthproblems like illness or disease
(02:24):
and these energy blockages.
They don't just shut us down ona physical level, they also
drain us emotionally.
It's like this constant cyclewhere the unresolved stuff in
our heads carries over into ourbodies, making it even harder to
break out of that loop.
So let's shift gears a bit andtalk about why rumination you
(02:45):
know those repetitive, unhelpfulthoughts plays such a huge role
in anxiety and depression.
Researchers Harrington andBlankenship, and later Nolan
Hoeksema, found that this habitof overthinking can actually
increase depressive symptoms andput us more at risk for anxiety
disorders.
And I mean, this isn't justabout feeling low after a bad
(03:08):
day.
It's something that can developinto serious mental health
struggles if left unchecked.
Now here's where it gets reallyinteresting.
When we're stuck in that cyclethinking the same thing over and
over, it doesn't just stay inour head, it's like our body
starts to absorb it too.
(03:30):
There's an NIH study that lookedat body centered practices like
yoga, tai chi and massage andfound them to be incredibly
effective for mental health.
These therapies work because,in a way, they help release the
emotional roadblocks stored inour bodies.
Think about how you feel aftergetting a massage or finishing a
yoga class.
Think about how you feel aftergetting a massage or finishing a
yoga class.
It's not just that your musclesare relaxed right, it's like
(03:59):
your mind feels calmer too.
This connection betweenreleasing physical tension and
emotional well-being is whatmakes therapies like these such
powerful tools.
The NIH study even showed thatthese techniques can alleviate
stress, depression and anxietyand improve emotional balance
across a wide range of people.
And then there's mindfulness.
This is one of those thingsthat sounds simple but can be so
(04:20):
transformative when practicedregularly.
By focusing on the presentmoment, whether through
meditation or other mindfulexercises, we're not just
calming the mind.
We're creating space foremotional release.
A lot of research shows howthis can improve not only your
mental health, but also physicaloutcomes like your heart health
(04:40):
or sleep quality.
It's fascinating, really, howmuch our minds and bodies are
intertwined how much our mindsand bodies are intertwined.
Ultimately, prioritizing thesekinds of practices whether it's
stretching out on a yoga mat orsetting aside time for
mindfulness allows us to processemotions and let go of the
(05:01):
things weighing us down.
It's not about forcingourselves to be happy or
ignoring what's hard.
It's about creating pathwaysfor energy to flow naturally so
we can actually move forward.
All right, let's dig into thegood stuff, the tools and
techniques you can use to quietyour mind and really center
yourself in the present.
(05:21):
First up, let's talk aboutsomething simple but incredibly
effective Deep breathing.
Now, I know it sounds almosttoo simple, but so often we go
through our day without reallypaying attention to our breath.
When stress kicks in, ourbreathing gets shallow, and that
actually keeps us in aheightened state of tension.
(05:44):
So here's what you can do.
Try what's called the 4-7-8method.
You inhale through your nosefor 4 counts, hold it for 7, and
then exhale for 8 counts.
Not only does this slow yourheart rate, but it also triggers
a relaxation response.
(06:04):
Another powerful tool body scans.
This is a meditation practicewhere you consciously focus on
different parts of your body,usually starting at your toes
and working your way up.
It's a great way to reconnectwith how you're feeling
physically and emotionally and,honestly, it can be done in just
5 to 10 minutes.
(06:25):
You don't have to carve out anhour-long session.
Just lay down, close your eyesand guide your attention through
those body sensations.
It's about noticing, notjudging.
If you feel tension somewhere,acknowledge it and then let it
go as best as you can.
(06:46):
Now let's talk about journaling.
This one's a favorite becauseit's so customizable.
You can do gratitude journaling, where you jot down a few
things you're thankful for eachday, or free writing, where you
just let whatever's in your headspill onto the page.
The key here is to make it ahabit.
Studies actually show thatjournaling helps reduce physical
(07:09):
symptoms of stress and improveswell-being, which is such a win
when you're trying to staygrounded.
And then there's mindfulnessexercises, like moving
meditation.
This could be something liketai chi, or even a slow walk
where you're fully focused onyour steps and your surroundings
.
These kinds of practices bringthat mind-body connection into
(07:33):
focus and if meditation feelsoverwhelming at first, start
small.
Even two minutes of focusing onyour breath or feeling the
ground beneath your feet canmake a difference.
It's all about being presentwithout pushing yourself beyond
what feels manageable.
It's also important to build aroutine that fits your life.
(07:54):
Like you can combine some ofthese techniques A quick morning
journal session followed by afew deep breaths before starting
work.
And remember, this isn't aboutdoing it perfectly or adding
another thing to your to-do list.
It's about giving yourselfthose small moments to reset and
reconnect, bit by bit, day byday.
(08:15):
So there you have it Somestraightforward, accessible
tools for staying connected tothe present and releasing the
clutter in your mind.
Remember, it's about findingwhat works for you and making it
a practice that you canactually stick with.
And on that note, that's allfor today.
(08:35):
Take care of yourselves, bekind to your mind, and I'll
catch you next time on Living inTechnicolor.
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