How To Get Out of Your Head

Do you get stuck in your head — re-running old conversations, thinking up better responses, and ruminating on someone’s hurtful remarks? Do you worry about how to get out of your head?

There’s so much going on in there, anyway. And your brain keeps piping up with invitations to dwell on familiar, self-defeating thoughts and the memories that back them up.

You might be thinking, “It’s not so bad being stuck in my head. Never a dull moment in there.”

But at some point, you need a break from the same, stultifying thoughts. You need to get some distance from them and to refresh yourself.

And you know that the solution isn’t just to learn how to get something off your mind. It’s not the something that’s the problem; it’s the attention you keep giving it.

  • So, what's involved in learning how to get out of your head?
  • How can get enough distance from your own thoughts to ruthlessly purge those that aren’t serving you?
  • And can you even make a habit of this?

Yes, you can. And as you’ll soon see, there’s more than one way to do it.

When You Can't Get Something Out of Your Head

When you’re stuck in your own head, you’re usually focusing on one of three things:

  • Painful moments from your past (conversations, traumatic events, etc.)
  • Your uncertain future, or
  • A decision you have to make — or are second-guessing

So, for example, your mind could lure you into a trap of your own making by suggesting the following thoughts:

  • “Hey, remember when so-and-so said such-and-such, and you were so angry?
  • “You are not prepared for this. You’re gonna look like such an idiot!”
  • “Should I go with X? Or does Y make more sense? Or maybe…”

When it comes to in-house movies, you’re the one cutting, pasting, and creating your reel of the greatest (or most horrifying) hits to play over and over on the big screen.

If you were to let go of those painful movie reels, you’d also be dissociating yourself from memories – both real and imagined – that make you feel more interesting or more worthy of someone’s attention.

In order to retain that feeling of importance and distinction – the feeling of someone who is owed something – you hold onto so much that has happened to you, you leave little room for things to happen because of you.

So, how do you get unstuck and start making good things happen?

In a nutshell, the best way is to shift your focus to something outside your head, and the following mind shifts provide nine effective ways to do this.

How to Get Out of Your Head: 9 Mind Shifts When You're Stuck in Your Head

1. Focus on someone else.

The best way to get over feeling helpless, confused, and overwhelmed is to help someone else with something. So, turn your focus outward and look for something you can do to make someone else’s day a bit better.

woman calling someone on the cellphone how to get our of your head

Here are a few suggestions:

  • Call a friend or relative to check on them and see if they need help with something.
  • If you’re at work, and a co-worker is struggling to get through their workload, offer to help with something (if you’re finished with your own workload).
  • Look outside and see if a neighbor could use help shoveling their driveway.
  • Sign up for some volunteer work in the community — visiting shut-ins or nursing home residents, working at a food shelf, serving at a soup kitchen, etc.

The less time you spend thinking of yourself, the less time you spend stuck in your own head, feeding resentment and making yourself miserable.

Much better to spend that time bringing relief and refreshment to others; in doing so, you refresh yourself, too.

2. Get into nature.

Get outside and talk a walk. If you have a dog that needs walking, anyway, you’ll be doing yourselves both a favor. Don’t forget to look around and enjoy the beauty in nature — the trees, the grass, the flowers, the sky… Take it all in and let it refresh you and inspire a spring cleaning of your mental playlist.

Purge it of all that is now “out of season” and let in the fresh air to inspire new, growth-oriented thinking. Think of new experiences you could have out in nature — a hike through a national park, a day at the beach, camping, canoeing, etc.

You could even volunteer at a local farm and spend some time with your favorite farm animals, making their lives a bit sweeter while you enjoy their company.

3. Focus on your breathing.

It’s amazing how much it can help to just pay attention to your breathing and to consciously take in and release some deep breaths.

woman meditation eyes closed

When you’re focused on your breathing, you’re not thinking about whatever was making you angry, irritated, or worried; you’re giving yourself a chance to reset your thinking.

As you inhale, you can imagine that you’re breathing in calm, creative energy, and gratitude; as you’re breathing out, imagine you’re releasing tension, anger, and fear.

4. Get moving.

Getting some exercise is another great way to get out of your head. When you’re exercising hard enough, you can’t think about why you’re still angry with someone or how on earth you’re ever going to feel prepared for the speech you’ll be giving the next day.

You’re too busy thinking things like, “Are my lungs shrinking,” or “I am so gonna feel this tomorrow,” or “Just one more sprint on this bike, and I’ll relax in the sauna.”

One of the reasons exercise is so therapeutic is that it gets you out of your own head and forces you to focus on something good you’re doing for yourself.

Therapeutic motion isn’t limited to strenuous exercise, though; just getting up and moving around draws your focus from inside your head to where you’re going and what you’re doing – even if you’re just taking yourself to a local coffee shop for your favorite coffee (or tea) drink and some people time.

Turn it into an opportunity to show gratitude to the staff and thoughtful consideration for other customers.

5. Focus on your senses.

Take time out to focus on something you can perceive with one or more of your senses:

  • Taste (this can be something familiar that you enjoy or something new)
  • Sight (the beauty around you, the antics of a favorite pet, etc.)
  • Sound (music, wind in the trees, the sound of water, etc.)
  • Smell (a favorite meal cooking on the stove, clothing fresh from the dryer, etc.)
  • Touch (an invigorating shower or bath, the feeling of the keyboard beneath your fingers, etc.)

If you’re ready for a meal (or a snack), or you’re about to enjoy a refreshing or invigorating drink, take the time to savor every mouthful.

If you have fragrant flowers in your workspace take a moment to enjoy their beauty and inhale their fragrance.

If you work well to music — or if you enjoy music during your breaks — allow yourself to enjoy the tune and the rhythm of some of your favorite songs.

More Related Articles:

10 Mindfulness Journal Prompts For Present Moment Awareness

How To Clear Your Mind To Reduce Stress

25 Ingenious Ways To Better Yourself Every Day

6. Get busy.

Focusing on a project is another excellent way to get out of your head because, in order to do the project justice, you need to give it your full attention.

woman using electric screwdriver on wood

Maybe you’re editing someone’s book (a detail-heavy job), or maybe you’ve taken up crochet and you’re working up a hat or scarf for a friend or family member, or maybe you’re hard at work getting your first blog up and ready for visitors.

Whatever the project, allow it to give you a much-needed break from the echo chamber of your head and to breed new and healthier thoughts for you to dwell on.

7. Focus on your gratitude.

When you’re stuck in the same putrid thinking, nothing freshens things up like making a list of things you’re grateful for and focusing on them (for at least a few minutes).

Even a short list will do the trick, as long as you allow yourself to feel the emotion of gratitude as you’re thinking of what you’re grateful for.

A morning habit of making a gratitude list can get your mind right before you start thinking of all the usual daily business.

If something cuts you off in the middle of making your list, though, don’t worry. Just thinking of one thing you’re grateful for and basking in those feelings of gratitude is enough to steer your mind in a better direction.

8. Focus on forgiveness.

By far one of the best ways of getting out of your head is to take note of the person you’re thinking of negatively and shift your thinking toward forgiveness.

How to begin? Firmly tell yourself, “I forgive [this person], because I know I’ve made mistakes and hurt people, too. It doesn’t mean that what they did was okay or that it didn’t matter. But I forgive them because I want to move on and to feel peaceful and happy — not stuck in these angry and depressing thoughts. I forgive [this person] because I want to be free to become the person I want to be.”

You can also add something you like about that person — something you admire, something good they’ve done in the past, or something you think they’d be good at.

Pretend for a moment that you’re this person’s parent or best friend and think of the good things you’d want for this person.

After all, what’s a mind for if it’s not for making life better — not only for you but for everyone you encounter? Use the power you have for good, and let go of everything that holds you back.

9. Focus on the present moment.

This last one touches on all the previous mental shifts because each is a way to turn your focus to the present moment, which is where you can practice mindfulness.

The more you do this, the more you remind yourself that the only thing you’ll ever have to deal with is the present moment. The only moment that actually exists is the one you have right now. So, focus on that, and let go of the thoughts that keep you trapped in the past or obsessed with the future.

hands holding eyeglass view being focused

Forgive the past — because you can’t change it. Focus on what you can do now. Practice being the person you want to be. And feel gratitude for the person you are, for what you’ve accomplished, and for the fact that you’re alive to learn and love more.

Let that present moment into your head, so it can clean house of all that has muddied your thinking and made it hard to feel joy or to express love and empathy.

Let the practice of mindfulness declutter your mind and make it new again — ready to fully engage with the present.

Can you get out of your head?

I hope this has helped you get out of your mind and renew it, so you can live and feel better than ever. It doesn’t mean you’ll never have to do this again; that’s the point of making these mental shifts a habit.

We are creatures of habit, after all. And we easily get into the habit of dwelling on negative thoughts. So, the only way to break that mental habit is to replace it with habits that steer us toward gratitude, mindful awareness, forgiveness, and receptivity to the things that bring us joy.

While your connectedness to other living things has a lot to do with what goes on in that amazing head of yours, the only way to appreciate those connections is to turn your focus outward and interact with the people and things within your reach.

So, take some time today to connect with someone or fully experience something in the present moment.

Get out of your mind, so you can be more clear-headed and growth-focused when purging your mental playlist of everything that keeps you stuck.

A great way to begin the process — share this article on your preferred social media platform and help others learn these skills.

And may your gratitude and passion for growth influence everything else you do today.

Did you find any value from these ways to get out of your head?

Would you like to help others?

Would you be willing to send out some love to your friends and family? Please share this post on your preferred social media platform.

2 thoughts on “How To Get Out of Your Head”

  1. A lot of times when I’m stuck in my head, it’s always about something negative that’s just constantly replaying in my mind.

    I find that what seems to help me the most is to counter that negative thought with a positive one.

    So anytime I find myself thinking, “I’m so going to screw up this presentation”.

    I’ll counter it with, “Are you kidding me? I’m going to own this presentation”.

    So far it’s been serving me well!


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