Have you ever thought yourself into a stomach ache? I have. My worrying mind has been so intense that my stomach got in knots, and I even felt nauseous. This was all from overthinking. No one was attacking me, I wasn’t in physical danger, and the thoughts were not useful. But I made myself sick just thinking about past mistakes and worrying about outcomes (some that have nothing to do with me). My mental state was hurting my physical body.
This is proof that my mind controls everything about me. My body doesn’t know how to feel or what’s going on until my brain tells it. So, if my mind conjures up thoughts that make me suffer, my body goes into suffer mode. My body reacts to what my mind tells it is going on. As far as my body is concerned, these thoughts are happening right now. When I think of the pain of my mistakes, it translates into pain in my body because my body thinks that mistake is happening right now. As I repeat the mistake in my mind, my body thinks it’s happening over and over again.
That’s why it’s important for me to practice mindful exercises. It gives me more control over my mind—and therefore my body. If I can practice thinking, I can practice interrupting painful and unnecessary thoughts. And if I keep practicing, I can even decide what I think of next.
Since the body is reacting to my mind, meaning if I imagine tripping and falling, my body reacts instantly—my muscles tighten up, and I brace for impact, even though nothing is actually happening. To counter this, I’ve made it a practice to think about getting a massage. Sometimes, I use this thought as a way to relax before I go to sleep. I scan my body as if it’s getting a massage, and I can feel my body relax as if it’s actually happening.
It’s not that I’m pushing away bad thoughts. I am consciously choosing. If I’m using the thought to do something productive, like process a feeling or work out my next move, I can sit with it. But if it’s relentless and useless, I need to move away from it.
In a world where so much feels beyond our control, mastering our minds is one of the most empowering practices we can engage in. The more we learn to navigate our thoughts, the less likely we are to let outside influences dictate our feelings and reactions.
ACTION: When you notice yourself spiraling into unhelpful thoughts, take a moment to pause. Acknowledge those thoughts without judgment. Then, focus on your breath for one minute. Follow your inhale and exhale, observing the sensations of your breath entering and leaving your body. This simple practice can help interrupt the cycle of negative thinking and ground you in the present moment.
