Eight practical psychological tools for reducing mental load and achieving calmness

Overthinking can feel like a violent storm: it’s dizzying, confusing, and sometimes quietly creeps into the mind through disturbing questions like “What if?” and “maybe?”. It is an exhausting process, which intensifies anxiety and makes it difficult to feel calm and in control.

Synchronization of breathing

Beneath the daily routine, breathing patterns have a profound effect on the state of mind. Taking a deep breath, holding it and exhaling it at a constant rate of four seconds at each stage, allows synchronization of the breath and distracts the mind from the circles of excessive thinking.

Clearing the mental load

Many tend to hoard information, experiences and emotions, which accumulate and burden the mind until creating an internal “storm”. Writing urgent thoughts, burning tasks and disputes on a page makes it possible to make order, organize the head and reduce the mental load.

Focusing on the present moment

The mind tends to wander between regrets about the past and worries about the future – a movement that feeds excessive thinking. The technique of focusing on the present is based on the principles of listening (mindfulness) and seeks to anchor the person in the present moment.

The way to this goes through the five senses: name five things you see, four sounds you hear, three things you touch, two smells you smell and one thing you taste. This sensory experience connects the mind to the present and curbs the wandering of thoughts.

Digital detox

The connected world provides many benefits, but also floods the brain with endless information. Temporarily moving away from the hustle and bustle of the screens – even for a short period of time – may significantly ease the tired mind. Such a break, known as a “digital detox,” gives the brain a rest from the never-ending stream of data and interactions.

Compassionate inner speech

Sometimes an inner voice arises that amplifies fears and insecurities beyond their true dimensions. Excessive thinking reinforces this critical dialogue. Changing the internal discourse – from criticism to compassion – can make it easier. Phrases like “it’s okay, everyone makes mistakes, I’m learning” serve as a reassuring reminder that mistakes and challenges are a natural part of being human.

The pleasure of physical exertion

There are moments when thoughts race uncontrollably. Physical activity, such as jogging or brisk walking, can restore balance: the rhythm of the steps gradually synchronizes the thoughts and allows you to regain control and calm through the body.

Beyond the state of gratitude

When thinking excessively, the focus tends to be drawn to the negative. A conscious transition to gratitude creates a significant mental change. Writing things that evoke a feeling of gratitude brings positive thinking into the mental circle, stops the spinning and strengthens feelings of joy and satisfaction.

Acceptance of imperfection

At the heart of the matter is the understanding that life, for all its beauty and disorder, is not perfect. The pursuit of perfection creates unrealistic expectations and increases anxiety. Acceptance of imperfection conveys to the mind that there is no obligation to have all the answers. Coming to terms with mistakes, lack of knowledge and unfinished processes may provide an immediate sense of relief and reduce the burden of thinking.