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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 16 of 16. This is the beginning of the thread.
Posted by LlurpsieNoodle on October 19, 2007, at 12:00:04
I have a hard time slowing down after a busy day (e.g. working). What are some things that I can do to help my mind slow down so that I can enjoy my life once I get home from work? So that I can relax to fall and stay asleep?
basically, I have anxious rumination and/or racing thoughts most days of the week. pharmacologically I am doing what I can, but I need some behavioral things to do or cognitive things to think. like a speed bump. I'm kinda speedy sometimes.
1I'm going to start going to the gym next week. T said that regular exercise will help me sleep better.
2I'm going to avoid caffeine after 3pm. only herbal tea!
3need to come up with a list of activities to contain my nervous fidgetyness. babblechat and knitting come to mind. eating not so good...
help me with my llurpsielist, please ??!?
Posted by Phillipa on October 19, 2007, at 12:48:53
In reply to behavioral ways to slow down busy mind?, posted by LlurpsieNoodle on October 19, 2007, at 12:00:04
Lurpsie seriously one of the reasons I post so much is that the typing clears my head and slows me down. Then a book by someone like Danielle Steele romance in bed will put you to sleep and a warm shower. Hope that helps Phillipa
Posted by rskontos on October 19, 2007, at 13:58:59
In reply to Re: behavioral ways to slow down busy mind? » LlurpsieNoodle, posted by Phillipa on October 19, 2007, at 12:48:53
A quiet walk, a long bath, a nice book, a chat with a friend, to do yoga or mediate if you like that. I just try to sometimes just be still and still my mind. I love movies but ones I know that I love old ones, new ones, old favorites. Music, I love music. Just to dance like a idiott. Sing to the music. LIght some candles while taking your bath or dancing to the music or singing. Finding something in nature that stirs your heart. Babble. Sitting on the couch with my beloved pets, dogs and cats I have both. Going to see my beloved horses, I wish I could share them with you, they are really good for that. I am not riding at this time it is a trigger for some reason. Writing in a journal to get those thoughts out. How about that list. Do any of these sound like they will help. rk
Posted by pegasus on October 19, 2007, at 14:02:44
In reply to behavioral ways to slow down busy mind?, posted by LlurpsieNoodle on October 19, 2007, at 12:00:04
Hi Llurpsie,
I find that sometimes when I'm really wound up, I can only slow my mind down by doing something that involves a real sensory experience. I think it's because it kind of forces me to stay in the moment, instead of staying in my ruminations. So, something like listening to loud music on the radio (in the car on the way home) ironically gets me soothed (especially when I sing along). Or just any kind of music that I can really get involved in listening to. I think that's why reading a book works, too.
Some other things that work for me: Talking to someone (who isn't going to fight with me or otherwise rile me up), exercise - especially a class, where I have to pay attention, gardening, a (good) movie, cooking something complicated, cleaning.
I actually use this in a different way when I'm lying in bed unable to sleep, too. I try to notice something real in my environment, like how tight my neck is, or how soft the sheets are, or just how tired my body feels. A lot of times it gets me out of my head enough to get more sleepy.
Good luck on your quest. I hope you find some things that work for you.
peg
Posted by B2chica on October 19, 2007, at 14:11:52
In reply to behavioral ways to slow down busy mind?, posted by LlurpsieNoodle on October 19, 2007, at 12:00:04
it depends on how severe it is for me. if its really bad only meds can help.
other time exercise and reading can help me. exercise physically winds me down...then reading will gradually slow me down.
and
well, i know this sounds weird but sometimes it matters what i read. sometimes certain readings can actually make it worse. sometimes if i have So much, i need an analytical book to get my mind engrossed into that, then i can slowly meld down.
othertimes it can be anything....and well, ok this is weird but there are times when the only thing that helps are rhyming books (like dr. seuss).
don't laugh...well, ok laugh, but seriously it works!
but i HAVE to read that outloud.and Good idea about no caffine after 3.
b2c
Posted by DAisym on October 19, 2007, at 14:36:50
In reply to Re: behavioral ways to slow down busy mind? » LlurpsieNoodle, posted by B2chica on October 19, 2007, at 14:11:52
Try to think of things that involved both sides of your body - which is why exercise is such a great idea. Making bread - rolling the dough, etc. works - playing with playdoh should work too.
I like puzzles - and I totally agree about the loud music. Anything that invades the body and brain and pushes out the running thoughts. I think that is why many typical decompression techniques don't work for me, they leave too much quiet and too much space for thinking.
As far as a relaxation technique, I really like the tense and relax style. Start with your toes - and curl them and then relax. Do this all the way up your body, tensing muscles completely and then letting go.
My middle son, who is Mr. High Energy, uses hot foods (spicy) to calm down. Go figure...
Posted by happyflower on October 20, 2007, at 10:13:49
In reply to Re: behavioral ways to slow down busy mind?, posted by DAisym on October 19, 2007, at 14:36:50
I think exercise is a great way to sleep better, but not too soon before bed. I always do it in the morning to get it out of the way.
I think one thing that might help is getting into a routine, like getting up and going to bed at the same time. In college it was easy to stay up late and then sleep in or take a nap, but if you are going to be working full time, that would be hard to do.Taking a warm shower or bath listening to your most relaxing classical music you have that is your favorite, deep breathing, with nice clean sheets and nightgown. Use body washes that relax you not energise you. I love the rosmary and lavendar body creams after a night bath, and nice warm socks. I know you like socks as much as I do, lol. I buy fuzzy soft ones, ones that you can't actually wear with shoes, I only use them after my bath. and then I nice book, even if it is one from childhood that brings back nice memories. I like B2's idea of dr. suess. lol I like Emily Dickenson poetry or Little House books. Something easy to read, and is happy.
Light out! zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
Posted by Sigismund on October 21, 2007, at 0:19:12
In reply to behavioral ways to slow down busy mind?, posted by LlurpsieNoodle on October 19, 2007, at 12:00:04
It doesn't work if I feel too overwhelmed, but one thing I do is to get my Pilates stuff and do a *slow* workout to The Art of Fugue.
I can find it very relaxing, almost heavenly.
(I never sleep well.)Having a back condition gives me reason to do it too.
Posted by Phillipa on October 21, 2007, at 18:56:13
In reply to Re: behavioral ways to slow down busy mind?, posted by Sigismund on October 21, 2007, at 0:19:12
Sig does it really help your back as mine needs work too. And you say it's relaxing? Sounds good to me. Phillipa
Posted by LlurpsieNoodle on October 23, 2007, at 9:04:45
In reply to Re: behavioral ways to slow down busy mind? » Sigismund, posted by Phillipa on October 21, 2007, at 18:56:13
Here's my new list of strategies, Thank you all for your kind replies- all of them were good, but for various reasons I cannot implement them all at once!
in the am
1)make a list of the things to do every day. This helps me with structure.
2)do my academic work. This will help me NOT feel waves of guilt the rest of the day
3)exercise, or at least go on a long walk and a good stretch
4)chores like making my bed and cleaning one area of the housein the afternoon
5) reading some boring academic stuff
6) another walk- helps with agitation
7) knitting- when I get the urge to eat something it will keep my hands busy
8) napin the evening
9) relaxing tea (has relaxing herbs like catnip and chamomile and peppermint
10) take my meds, which include mood stabilizers intended to stop the busy mind. the benzos help too (I have Rx for klonopin and xanax. I take xanax when I don't mind feeling sleepy.
11) write a list of stuff to do tomorrow
12) floss, pluck eyebrows (to minimize picking and other self-injury temptations)
13) shower and nice robe. I need to find my lavender oil. I NEED to clean the bathtub. Actually cleaning the tub/shower will be good exercise too!
14) babblechat. I haven't forgotten all you dear souls!!!-Ll
Posted by ClearSkies on October 23, 2007, at 13:17:42
In reply to Anti-racing thoughts llurpsielist, posted by LlurpsieNoodle on October 23, 2007, at 9:04:45
I really like your lists, Llurpsie. Lists help me a lot when my mind won't quiet down. Sometimes just the act of writing stuff down helps to dim the noise a bit. Adding structure is great, too, but allow yourself some freedom for things that might pop up and bring some joy (joy? what's that?) into your day.
CS
Posted by llurpsienoodle on November 7, 2007, at 17:09:15
In reply to behavioral ways to slow down busy mind?, posted by LlurpsieNoodle on October 19, 2007, at 12:00:04
:(
not working just right now...
Posted by ClearSkies on November 7, 2007, at 18:12:08
In reply to Re: behavioral ways to slow down busy mind?, posted by llurpsienoodle on November 7, 2007, at 17:09:15
> :(
>
>
> not working just right now...I should have noted - take prescribed medication FIRST, then proceed with list.
We can always consult with our docs to revisit our meds, but I figure that, esp. with the benzo family of drugs, that they are there to help us feel more normal, keep the racing thoughts tamped down, allow us to work on the behavioral strategies that our T's love to help us learn. So let's let the meds do their job so we can do our job, which is not only to get through the day, but to thrive doing so...thrivingly yours,
CS
Posted by llurpsienoodle on November 7, 2007, at 18:22:39
In reply to Re: behavioral ways to slow down busy mind? » llurpsienoodle, posted by ClearSkies on November 7, 2007, at 18:12:08
yeah. I know. I just feel like I'd like to wean off of the meds. I suppose I function better with them, but first I'd like to practice my behavioral stuff.
I was hoping that I'd be able to manage this stuff behaviorally. maybe that hope was futile
-Ll
Posted by fallsfall on November 7, 2007, at 21:58:38
In reply to medication ways to slow down busy mind » ClearSkies, posted by llurpsienoodle on November 7, 2007, at 18:22:39
Controlling your busy mind takes skills, and skills take time to develop. The more you try your behavioral ways, the better you will be able to do them. And you'll be able to handle minor busy-ness before you can handle major busy-ness.
Keep trying, but be patient with yourself, too.
Have you tried Yoga? You can get a DVD and do it whenever you want.
Posted by Phillipa on November 7, 2007, at 22:26:19
In reply to Re: medication ways to slow down busy mind » llurpsienoodle, posted by fallsfall on November 7, 2007, at 21:58:38
The meds should slow you down so you can learn and then gradually wean them down. Phillipa
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