How to get out of your head

Give your attention something real to rest on: your feet, the room, a sound, the task in front of you.

Being "in your head" means most of your attention is going to commentary: rehearsing, replaying, predicting. It's tiring, and it makes everything feel further away.

You can't think your way out, because thinking is the thing that's full. But attention can move. When it moves to something physical and present, the commentary quiets on its own.

Breath is one anchor, but it's not the only one, and it's not the best one for everyone. Feet on the floor, the weight of your hands, the sounds in the room, looking around at what's actually there: these all work. Try a few and notice which helps you.

Try this · 1 minute

Three anchors

1.Feel your feet on the ground for ten seconds. Just the contact.
2.Look around. Find three things you hadn't noticed.
3.Listen for the farthest sound you can hear.
4.Ask: which of those made me feel more here? That's your anchor.

Feel your feet on the floor for ten seconds. Then look at what needs doing.

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KAROTI offers practical ideas, not medical or mental-health treatment. If you're struggling, please talk to a qualified professional or someone you trust.