How to turn off your racing thoughts: boost your dopamine for a calm mind
Do you feel like your mind is like a flock of restless birds, constantly pecking at your thoughts?
Those birds flutter around reminding you of that betrayal that broke your heart years ago, or what could happen to your daughter who is moving out next month.
They are always there before bed, in the middle of the day or when you need to concentrate.
What if you could silence all that noise in your head?
Discover how to turn off your racing thoughts and how to take advantage of a hormone that can make a difference.
What causes racing thoughts?
Anxiety is like the mother of racing thoughts and chronic stress, the father that feeds them.
It can appear at any time, even in seemingly normal situations.
- Your to-do list.
- Sick elderly parents.
- Your teenage children's reactions.
- The loss of your job or your marriage.
- Family changes, such as moving.
- Financial concerns
- The fear of aging
Even physical factors like lack of sleep, too much caffeine, or changes in blood sugar levels can speed up your thinking.
But there is one key element that is often overlooked: dopamine.
Too stressed? Learn stress-reducing exercises here.
Relationship between dopamine and stressful thoughts
Dopamine, also known as the “pleasure hormone,” is what gives you motivation, focus, and a sense of reward.
When your dopamine levels are low, you may experience:
- Racing thoughts and difficulty concentrating
- Self-destructive behaviors
- Feelings of sadness, hopelessness and anxiety
- Sudden mood swings
- Physical symptoms such as tachycardia, fatigue, insomnia or startles.
Prolonged stress, lack of sleep, a diet rich in saturated fats, addiction to substances such as cocaine, and even diseases such as Parkinson's, can affect dopamine production.
How to turn off your racing thoughts and increase dopamine?
Good news! There are easy strategies you can incorporate into your daily routine to regulate your dopamine levels and shut down racing thoughts.
1. Nutrition for a happy mind
Dopamine loves a substance called tyrosine, because it allows it to reproduce.
And there are foods that contain it:
- Almonds, avocados, bananas
- Cheese, chicken, fish
-
Natural yogurt without sugar
2. Move your body, calm your mind
Physical exercise is not only good for your body, it is also a great ally for your mind.
Walk, dance, practice yoga or exercise at home.
Moving will help you sleep better and increase your dopamine levels.
3. Celebrate your small victories
Did you receive a compliment at work? Did your kids give you a spontaneous hug? Did you manage to cook something delicious? Celebrate those little moments.
Recognizing your achievements, no matter how small, sends positive signals to your brain, increasing dopamine production and improving your mood.
4. The butterfly hug
This technique is ideal for calming the mind:
- Cross your arms over your chest, with your hands towards your neck, touching your collarbones with your fingertips.
- Breathe deeply, with your eyes closed or half-closed, focusing your gaze on the tip of your nose.
- Move your hands like butterfly wings, alternating between arms rhythmically for 2 or 3 minutes.
- Don't worry if your hands speed up or slow down, just let them flow and don't try to control your thoughts.
5. Get some sun every day
With just 15 minutes a day of sun exposure, your skin will activate vitamin D in your body, which is a natural source of energy and a lot of dopamine.
Best done in the morning or after 3pm, without sunscreen.
Calming your mind is a process that requires practice and patience. Implement these tips in your daily life and start enjoying a calmer and more serene mind.
Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.
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