How can I avoid overloading an INFJ
Clear your head: 7 methods for clear thoughts
The head is buzzing, the thoughts are carousel. Inner peace is out of the question. Stress at work and the growing workload contribute to this. Quite a few people want that again head free and to be able to have clear thoughts again. Even if only for a few hours in the evening. That's a good thing: Because if the mental stress gets out of hand, it can make us sick and “crazy”. But it doesn't have to come to that. We introduce you here 7 methods before how to defeat the restlessness in your head get a clear head and find inner peace again ...
➠ Content: This is what awaits you
➠ Content: This is what awaits you
Stress, anger, work: the pressure is often homemade
Quite often we put ourselves (unnecessarily) under pressure. It should everything will be perfect: at home and in the relationship, the dream vacation or the projects at work. We always have to run smoothly - and we should function like a machine. Error!
Always working, not working. Every battery has to be recharged from time to time and needs a break.
Nor do we manage to always meet all social expectations. Or those of family, friends and colleagues. The only difference is that while some can enjoy the evening and still switch off, others' thoughts are constantly circling on. In short: you brood and brood and can no longer clear your head. Everything is buzzing. The Thought carousel worries, fears and anger just turn faster ...
But they don't have to. After all, nobody forces you to do it - except yourself. The multitude of tasks, the feeling of responsibility, the secret perfectionism: all of this is home-made printing, which also usually suggests a particularly conscientious personality.
Are safe, conscientious, diligent and responsible Virtues. Indeed, important success traits. But they can become a burden if they lead into a kind of endless loop and we can therefore no longer clear our heads. The brain - at least that's what it feels like - then bursts at the seams. Until a complete crash.
No clear head: what are the consequences?
Our brain is permanently in use. Even when we sleep, we process and store information and the impressions of the day. It is all the more important that we let go in between, watch the thought transfigure and let our head do its job.
We don't do that and so is the head overloaded as well as overwhelmed, we become distracted, forgetful and sleep poorly. Even more: besides feeling overwhelmed and growing headaches, we ourselves can no longer find clear thoughts.
Typical for people who can no longer clear their head: They feel permanently tired, impotent, irritable, restless. Some even tend to Evasive actions and numb the symptoms with alcohol or medication instead of going to the cause. Dangerous! In doing so, they are exploiting their bodies. That can't go well in the long run.
To close your eyes to the actual cause (in technical jargon also ostrich effect or Ostrich policy called), only leads us more and more into a kind of downward spiral. Eating chocolate, watching films or playing the Playstation - such distractions can only dissipate us for a short time. To really find your inner peace and find one Recovery effect To achieve this, you need to put your mind on pause. Switch off - completely: the head has to feel really empty (even if it never is, of course).
7 ways to clear your mind
Finally clear your head, switch off, calm down, be able to act again - none of this is rocket science. Ultimately, most of them run Tips and Tricks to the same thing: letting go, brooding less, letting things and thoughts run their course ...
Some things actually take care of themselves at some point. And a lot that we care about To worry, we cannot influence anyway. And what we can influence, we don't have to worry anyway.
However, we can and should do this Training to let go and switch off. There are different ones Methods. Not every one fits every personality or every problem, of course. The decisive factor, however, is that if you want to clear your head and have clear thoughts again, you have to do something and get out of the carousel of thought.
The following Methods have already proven themselves many times over:
Write it down
Right at the beginning, the easiest point to clear your head: Write down what you have to do. Some things may seem trivial because they happen weekly or your life doesn't depend on them - it doesn't matter. Write down every little thing. Everything that you no longer have to think about because you wrote it down in black and white clears your mind. The best thing to do here is to prioritize which of them is urgent, for example according to the Eisenhower principle (see graphic).
A considerable list may already have accumulated. Those who see their to-dos in front of their eyes may feel particularly strong pressure because the mountain appears immense. Exercise is a good remedy for stress. Which type depends on your options - jogging may not be possible during the lunch break, but a walk may be feasible. Exerting yourself physically properly in sport has two advantages: Stress is relieved, happiness hormones are released.
Of course, that does not relieve you of another important point. Your head becomes really clear when you actually do the tasks: Get your coat from the cleaning after work, finish the presentation by the end of the week, finally book the train ticket at the weekend.
If your thoughts are still buzzing in a completely uncoordinated manner in the upper room, a conversation with colleagues or friends can help to organize things. While you often cannot see the forest for the trees yourself, others have a much more distant perspective and do not see problems as big. Depending on how well you can free yourself from brooding, the so-called helicopter technology can also help if there is no one to talk to: So things from aboveto view from a distance.
Without having to design the whole thing as a wink with the fence post: Talking to others can make it clear that you really have far too much work at the moment and that someone else still has capacities. Then your husband will pick up the children from training. Or a colleague will help you with a task. Dare to ask for help and return the favor to those who support you.
Meditation helps to bring the focus to the here and now. To do this, take a comfortable position lying down or sitting, close your eyes and concentrate on your inner self and your breathing. To do this, inhale slowly and deeply and exhale again in the same way. Exhaling when the belly is arched is particularly important as this is where tension is released. If you don't breathe properly, everything becomes cramped. Guided meditations are recommended for further relaxation. Instructions for meditation can be found below:
First steps to meditation - easily explained
Start with realistic expectations
One reason why many people stop meditating after a short period of time is many too high expectationswho are disappointed. Especially for beginners: Do not assume that the first meditation will be a complete success and that you will feel a great effect. As is well known, no master has fallen from heaven and it can take some time before you feel the effects of meditation.
It is better to start small and enjoy the additional peace, even if it is not yet as large as you would hope for in the long term. With everyone further exercise approach the ability to maintain inner calm over the duration of the meditation and to experience less stress in other situations as well.
Find a suitable place for your meditation
If you are trying to do calm meditation, then as a beginner you will need one as quiet a place as possible. Experienced people can meditate between the greatest noise and hectic pace, but you do not necessarily have to artificially increase the challenges - especially at the beginning it is therefore appropriate to look for a place where you can withdraw.
For example, a room where you can make yourself comfortable, where you can feel good and relax is best. It is also a good idea to have a to choose a fixed place and not to change the place with every meditation.
It may be difficult, but if you want to meditate, it is no room for interference - whether through emails, the smartphone or friends and family who might burst into it. Turn off electronic devices or leave them in another room where you cannot hear them for the duration of the meditation.
Ask your family not to disturb you during this time. The time span of a meditation is not too long, You don't miss a thingwhen you withdraw completely to meditate.
Dress appropriately for meditation
What may sound like a truism is often forgotten by beginners in meditation. Wrong and uncomfortable clothing only seems to be a small, almost unimportant factor? Not correct! When you are in meditation, there are no other distractions and you concentrate fully on yourself, all of a sudden wrong clothing is the only thing you feel and all thoughts revolve around the itchy sweater or tight pants.
Therefore, find an outfit that works best for you during meditation. Not too tight, neither too cold nor too warm. The optimal clothing do not feel at all while meditating and just feel good in it.
Introduce a regularity
A one-time meditation can work and help relieve stress or calm down. However, you only use the full potential if you introduce regularity. Meditate at fixed timeswhether daily or in a different fixed rhythm.
If this becomes a habit, it will not only be easier for you to find your Really maintaining meditation. It also becomes easier to relax after a short while if you stick to a fixed schedule.
Set a time frame
Especially at the beginning it is not important to meditate for as long as possible. Continuity plays a much bigger role. For meditation, around initially are enough 10 minutes a day completely off. If you find that you would like to extend this amount of time, you can always do so at a later date.
You can set an alarm clock to keep to the timeframe. However, you can also rely on your feelings and not set a precise time, but meditate as long as it is good for you and you can switch off and relax.
Pay attention to your sitting posture
The effects of noise or distractions on meditation are easy to understand, but the influence of the correct sitting posture is far less known. An upright back and a straight spine are essential because this ensures that the chest and stomach can move freely while breathing.
Just that breathing plays an important role in meditation, as in all relaxation techniques. Correct and deep breathing is one of the simplest but also most effective ways to relieve stress, relax and encourage creativity. Breathing can even lower blood pressure and activate the immune system. This is not a windy air act!
Take your time at the end of the meditation
Is the set time of your meditation up? Then you should not abruptly quit meditation in the same second and go straight back to everyday life. Instead, take a few more moments to review to slowly return from meditation - in technical jargon this is often called Wake up designated.
Leave the meditation slowly take a few moments to open your eyes and get used to your environment again, which you - hopefully - previously ignored.
Don't give up meditation too quickly
Unfortunately, many beginners quickly lose their interest in meditation because they are frustrated that not everything works the first time. Don't let this discourage you and give yourself a little time to meditate. Most of them need practice and training until the effects are clearly noticeable.
Patience is difficult, but give the project a little time. Over time you will notice how the meditation helps you more and the exercises become more successful.
Last but not least, you should simplify processes. Rituals help develop a routine by following a certain sequence. Routines are sometimes wrongly associated with a bad reputation, as they are often associated with boredom. There are actions that do not have to be particularly fun and yet their necessity is recognized, for example various household chores. The advantage of rituals and routine is that the more often you perform certain activities, the easier it is for you to work. You can sweeten your boring tasks by listening to nice music.
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Jochen Mai is the founder and editor-in-chief of the career bible. The author of several books lectures at the TH Köln and is a sought-after keynote speaker, coach and consultant.
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