Have you noticed how quickly your mind starts to feel fragmented, especially when scrolling the news or even in talking to friends about events over these last few months? Our brains are wired for fast, intuitive reactions that often overshadow slower but more careful modes of critical thinking. These fragmented moments when your rational mind seems to vanish, overtaken by a chorus of thoughts and feelings—are what psychologists call an “amygdala hijack.”
When you find yourself in this disrupted pattern of thinking, the last thing you might want to do is slow down. Research by Daniel Kahneman, among others, has revealed the “fast thinking” mode is our default. We use it for all kinds of practical purposes – from driving a car to quickly moving through everyday tasks. But it isn’t always the best tool for the job.
One under-used approach is to tune into your senses.
Focusing on physical sensations can calm racing thoughts.
Since the start of the Republican administration in January, and the flurry of moves to hobble the federal government in ways now too numerous to recount, the emotional thermostat for some of us can feel permanently set to high. Our thinking gets fast, often coupled with the urge to act, or maybe an urgent need to hide, or to avoid engaging with the world.
So how do we slow down our speeding minds, while at the same time feeling that we aren’t just putting our heads in the sand or spinning our wheels in frantic activity? One under-used approach is to tune into our senses. Focusing on physical sensations – the feeling of your feet on the floor or a tingling in your fingers, even the temperature of the air around you – can calm racing thoughts and allow you to move more smoothly through these hijacked moments. The growing body of work on mind/body integration and the field of somatics (see resource list below) emphasizes how our physical bodies hold the wisdom to navigate stress, tension, and anxiety, allowing us to respond rather than react impulsively.
Here’s the thing: recognizing when you’re caught in this takeover of the mind can be life-changing. Whether it’s reacting to political news or managing everyday stress, slowing down to notice your physical sensations—even just for a moment—can make a difference.
Recognizing when you’re caught in this takeover of the mind can be life-changing.
Here are a few practices to get started:
Movement: Any kind of movement can help shift the focus from a speeding brain, down into the sensations of the body. This can be slow and gentle movement like stretching or tai chi, or faster cardio like running or swimming. Check in with your body at intervals to see what you notice, mentally noting any shifts from start to finish. Notice how your body feels – hot, cold, numb, tingling…maybe more grounded. Keep as neutral as possible about what you find; adding negative judgments increases your stress response.- Meditation: Even for those of us with a developed meditation practice, difficult times can cause us to ditch even our most helpful habits. Use an app like Insight Timer for guidance any time you need it, or find a group that meets regularly and fits your schedule. Groups can be great for helping regulate your nervous system and to have regular check-ins to help you notice changing body states from day to day.
- Breathing: Taking a few deep breaths while counting to ten is a classic way to slow down, but also try bringing your focus to the breath as it travels in and out of the body. Take stock of how each part of the body is feeling as you breathe – starting at the top of the head and working down to the feet.
- Somatic (mind/body) coaching or an accountability buddy: Finding a partner to help isn’t just a “nice to have” – sometimes it makes all the difference. Diamond Insight as well as other coaching firms have a wide range of coaches with somatic experience to choose from, or your workplace may have a benefits program that includes this type of service. And consider making an agreement with a good friend who is a reflective listener, not a “fixer”. Leave voice memos for asynchronous support or schedule a regular call to reflect on what you are noticing.
As you move through these next few weeks, ask yourself what impulsive reactions you are having today that might not serve you tomorrow? Consider this your friendly nudge to embrace a more integrated approach, letting your body’s wisdom guide you toward a wiser, calmer mind.
For resources to explore more, click on the Being Present and Powerful section on our Resources page.