An Intervention for a Racing Mind

How are you feeling—really feeling? Some days, I relive that scene from The Grinch Who Stole Christmas: “All the noise, noise, noise!” Most people I talk to feel overwhelmed by the sheer amount and content of information they consume daily.

There are steps you can take to hit the Reset Button and return to a place of calm and clarity within a few minutes. If you’d prefer to book that retreat to the tropics, by all means, go for it!

Understanding Your Physical Body

The blueprint for your body’s design was established thousands of years ago. Its primary function is to keep you alive, and for centuries, our lifestyle was in sync with the natural world. We relied on the sun as an organic alarm clock, and the seasons dictated agricultural cycles.

Fight or Flight

During this time, we lived meal to meal, and threats were primarily physical. We depended on our body’s automated systems to produce hormones that kept us alive. For the most part, the threats that triggered a fight-or-flight response were immediate and short-lived.

Rest and Digest

Today, we have moved up Maslow’s Hierarchy of Needs and enjoy the Rest and Digest stage. So, sit back, voice-command your entertainment center to play Netflix, and pop that frozen pizza into a preheated oven.

Here’s the Catch

Your body is still responding to modern stimuli based on its original design to keep you alive.

This means that when you’re making a presentation, meeting a deadline, driving in heavy traffic, mindlessly scrolling through posts, or reacting to the evening news, your body perceives these stressors as threats. It releases adrenaline and cortisol to prepare you for fight or flight.

Sure, that rush of adrenaline can be powerful. However, if you maintain a high-octane lifestyle, your body will eventually break down because it was never designed to endure constant stress.

Mindfulness Techniques

Here are my favorite techniques to help me hit the Reset Button.

Deep Breathing

The quality of your breath impacts the quality of your life. According to the American Heart Association, slow, deep breaths can trigger several positive responses in your body to:

Reduce stress levels
Alleviate feelings of anxiety and depression
Help stabilize or lower blood pressure
Deliver more oxygen to your organs
Promote relaxation by engaging the parasympathetic nervous system

Deep breathing shifts your body into "Rest and Digest" mode, effectively turning off internal alarms and restoring balance.

PRO TIP: Slowly inhale through your nose, and exhale through your mouth. Repeat for at least three rounds of breath.

Bilateral Drawing

This is a creative and effective way to reset your mind. It’s especially helpful for overcoming writer’s block or racing thoughts. By engaging both hemispheres of your brain, you shift focus to movement instead of distractions.

PRO TIP: Hold a pen or marker in each hand. Set a timer for one minute and draw with both hands simultaneously. Focus on the motion, not the final product. Afterward, immediately write down whatever thoughts come to mind. A clear mind often leads to greater clarity in communication.

Figure Eight

If your thoughts won’t slow down, this simple technique can help. It works especially well in quiet environments, like in bed or a calm space.

PRO TIP: While keeping your head still, use your finger or a pen to trace a small figure eight in the air. Follow the motion with your eyes. This helps reset your vestibular system, which plays a key role in balance and focus.

Mantras & Affirmations

Your thoughts shape your reality. By repeating positive affirmations, you can shift your mindset and quiet negative self-talk.

PRO TIP: Use “I Am” statements to create affirmations that directly address your concerns. Writing them down enhances their effectiveness.

Healthy Boundaries

In 13 Things Mentally Strong People Don’t Do, author Amy Morin emphasizes that mentally strong people don’t waste energy on things they can’t control. You can throw a great party, but you can’t force guests to have fun. You can do your best at work, but you can’t make your boss acknowledge it. Recognizing this can be freeing. Understanding what is in your control and what isn’t can help ease the level of stress.

PRO TIP: Identify what triggers your stress. For example, if social media overwhelms you, set a 10-minute timer when scrolling. This allows you to engage while avoiding the anxiety spiral.

Take a Break

Smokers take regular breaks—why shouldn’t you? Short pauses throughout the day can refresh your mind and increase productivity.

PRO TIP: Set a reminder to take at least two, 10-minute breaks a day. If possible, go outside, take a short walk, or simply change your environment.

Pick What Works for You

Mindfulness isn’t one-size-fits-all. The key is finding techniques that resonate with you. Customize your mindfulness toolkit to fit your needs. The more personal and practical your approach, the more likely you’ll stick with it.

Workshop: April 9, 2025, at noon (ET)

I’m teaching a lunchtime workshop for the Maine Public Relations Council and you’re welcome to join. We’ll practice these techniques and help you create a plan to incorporate mindfulness into your daily life.

Register here: **PR + Mindfulness: Achieving Balance**

You don’t need to work in public relations to benefit from these techniques. All are welcome!

About Susan and 3C Clarity
Susan Tompkins is a Mindset Life Coach, creator of Energy Art, and self-declared Sacred Rebel. The 3Cs of Clarity — circles, coaching, and change are offered to help clients live their Best Life. Inspired by Maine’s woods and waters, Susan conducts workshops, healing circles, 1:1 coaching sessions, and guided meditations for those seeking clarity.

Hitting the Reset Button