11 anxiety-reducing ways to get out of your head, per science
Overthinking and nervous thoughts can be all too familiar, and for many, these thought patterns can become overwhelming.
Finding yourself lost in loops of “what-ifs” and “should-haves” is a common experience. We know all too well how easy it is to slip into a cycle of rumination, where thoughts feel like they’re on repeat, and it can feel tough to relax and enjoy the present moment.
Overthinking and chronic stress can have lasting effects on mental health and well-being, but there are ways to help break the cycle of negative thoughts. Practices like self-care and mindfulness are excellent ways to get started, and by exploring various techniques, you can develop a personalized toolkit to help improve your mental health and overall quality of life.
This article aims to help you better understand what’s going on when you’re stuck in your head and offers some science-backed techniques for breaking free from those negative thought patterns.
What causes overthinking and rumination?
Nervous thoughts and mental stress can affect anyone, and these cycles of worry or overthinking often become heightened in response to life’s challenges.
Common triggers include everyday stressors, unresolved emotional experiences, or habits we form to cope with difficult situations. Environmental influences, lifestyle factors, and even biological predispositions can all be contributors.
Often, nervous thoughts stem from these pressures, manifesting in repetitive thought patterns like overthinking or rumination, which may heighten feelings of worry and overwhelm.
For some, rumination becomes a form of coping with difficult situations, but it can quickly turn unhelpful, leading to anxious thoughts and a heightened sense of worry. While occasional overthinking is common, ongoing rumination may be linked to mental health conditions like generalized anxiety disorder.
Seeking support from a mental health professional can be an effective step for finding relief, especially when overthinking gets hard to manage.
When negative thought cycles, such as rumination, persist, they do more than create mental strain. They can lead to physical symptoms, as the nervous system remains in a state of heightened alert. This ongoing stress response triggers the release of stress hormones, which, over time, can lead to increased blood pressure, muscle tension, and even compromised immune function.
Addressing these patterns and finding ways to manage nervous thoughts is essential for maintaining mental clarity and promoting well-being. Learning to shift focus away from negative thought cycles can help bring calm to both mind and body, supporting emotional balance.
11 science-backed techniques to get out of your head
While experiencing negative thoughts or nervousness can be extremely challenging, experimenting with science-backed methods to encourage a state of calm can help you create a toolkit of techniques that work best for you.
Here are a few practical methods that can help quiet the mind.
1. Breathing exercises and the power of deep breathing
Breathing exercises are one of the most accessible ways to calm the mind and body.
By focusing on slow, controlled breathing, you activate the body’s natural relaxation response, which helps calm the nervous system and brings your attention back to the present moment. Studies have shown that deep breathing techniques can help slow heart rate and lower blood pressure, which reduces the physical symptoms of nervousness and stress.*
One common method is diaphragmatic breathing, which involves inhaling deeply so the belly rises instead of the chest. Try breathing in for a count of four, holding for a moment, and then exhaling slowly for another count of four. This simple exercise encourages your body to shift out of a “fight-or-flight” response and can quickly reduce feelings of tension.
Another technique to try is box breathing: breathe in for a count of four, hold for four, exhale for four, and hold for four again before repeating. This steady rhythm can be especially helpful for calming the mind and promoting a sense of well-being.
2. Practicing mindfulness and mindfulness meditation
Mindfulness is a well-researched practice that involves paying close attention to the present moment without judgment.
When practiced regularly, mindfulness can significantly reduce overthinking by helping to refocus your attention away from anxious thoughts and into the here and now. During mindfulness meditation, you focus on your breath or physical sensations, gently redirecting your attention whenever the mind wanders back to worries or negative thoughts.
Research shows that mindfulness practices, like meditation, can decrease symptoms of stress, improve overall mental health, and reduce the mind’s tendency to wander. Many people who practice mindfulness regularly reported fewer nervous thoughts and greater emotional resilience, showing the benefits of mindfulness for those prone to overthinking.
For beginners, try setting aside just five minutes a day for mindfulness meditation. You might sit quietly, close your eyes, and pay attention to each breath. When your mind begins to wander — which is natural — gently bring your focus back to the sensation of breathing without judgment or shame.
With consistent practice, mindfulness can help you build a healthier, more balanced relationship with your thoughts, making it easier to let go of negative thinking and focus on wellness.
3. Engaging in physical activity
Physical activity offers significant benefits for mental health, supporting a stable mood and greater well-being. Research shows that physical activity helps reduce stress by releasing endorphins, the body’s natural “feel-good” chemicals.
When we exercise, our bodies experience a boost in mood, often accompanied by a reduction in stress hormones. For those who experience frequent stressful thoughts, regular movement can be an effective way to shift focus and help you get out of your own head, engaging in self-care that supports both mental and physical health.
Incorporating physical activity into daily life doesn’t require a strict gym routine. Simple practices, like going for a brisk walk, stretching at home, or taking a few minutes to practice yoga, can make a positive impact.
Engaging in these activities regularly helps keep both body and mind active, bringing a greater sense of calm and balance. Whether it’s dancing around the living room or walking in the fresh air, physical activity is a valuable tool for mental health.
4. Connecting with a friend or loved one
Reaching out to a trusted family member or close friend is one of the most effective ways to manage overthinking and ease anxious thoughts. Having someone to talk to can break the cycle of rumination, helping you feel more grounded and less alone.
Social support plays a crucial role in mental health by providing a sense of belonging and understanding. When you can share your concerns or simply enjoy time with a loved one, it’s easier to step away from spiraling thoughts and feel comforted.
Emotional support is an essential part of well-being, as having someone who listens and offers empathy can make a big difference in tough times. Even a quick phone call or short conversation can relieve mental pressure and help bring clarity.
Confiding in a trusted person can offer perspective, remind you of the bigger picture, and promote a healthier, more balanced state of mind in moments of stress or worry.
5. Practicing letting go and acceptance
Learning to let go of negative thoughts is a powerful practice for mental well-being. Cognitive-behavioral approaches emphasize acceptance rather than suppression, helping you acknowledge emotions without allowing them to take control.
Acceptance involves recognizing feelings and letting them pass, preventing them from turning into stress. This approach fosters a sense of calm and emotional balance, as it encourages you to respond thoughtfully rather than reactively.
Acceptance is also helpful for managing anxious thoughts. When you acknowledge a thought without attaching judgment, it loses some of its power over your mood. Practicing this form of self-help can create room for emotional resilience and help reduce overthinking. Simple techniques, like taking a deep breath and mentally letting go of a thought, can provide relief.
By incorporating acceptance into daily life, you build a healthier relationship with thoughts and feelings, helping to reduce the mental clutter that often leads to stress.
6. Engaging in creative outlets or hobbies
Creative expression can be a great way to support mental well-being and find relief from anxious thoughts.
Engaging in activities like drawing, journaling, crafting, or music can shift focus away from negative thinking patterns and open a space for relaxation and enjoyment. These activities encourage a flow state, where concentration on the present moment takes over, reducing the tendency for a wandering mind and bringing calm.
Creativity is also linked to positive mental health benefits. Studies suggest that expressing oneself through art can help process emotions, lower stress levels, and provide a safe outlet for difficult feelings. Incorporating creative activities into your routine can help support a more positive state of mind, providing a healthy distraction and a constructive way to release pent-up emotions.
Creative pursuits are excellent for mental wellness, whether it’s doodling in a notebook or taking up a new hobby.
7. Practicing problem-solving techniques for positive thinking
Problem-solving techniques can be helpful for breaking out of cycles of overthinking and rumination.
Instead of dwelling on anxious thoughts, problem-solving shifts the focus to actionable steps. This proactive approach encourages you to confront a challenge directly, reducing feelings of helplessness and promoting positive thinking.
Start by identifying the specific concern causing worry. Then, brainstorm possible solutions or small steps to address it. Creating a plan helps shift thoughts from the abstract to the practical, making worries more manageable.
Problem-solving allows you to take control of your thoughts and create positive momentum, transforming overthinking into a constructive practice. With regular use, these techniques can be a powerful addition to your self-care routine, helping to ease mental strain and build resilience.
8. Practicing gratitude and positive reflection
Gratitude is a simple yet effective way to improve mental health and shift focus from negative thinking to positive reflection.
Practicing gratitude has been shown to help ease stress levels, supporting a more balanced outlook on life. The science behind gratitude shows that focusing on positive experiences and things you’re thankful for helps reshape thought patterns, creating a buffer against stress and anxious thoughts.
A practical way to incorporate gratitude is to spend a few minutes each day reflecting on three things you appreciate. This simple exercise promotes a positive mindset and reinforces mental well-being. Journaling your gratitude can also be helpful, giving you a written reminder of positive moments.
Over time, gratitude becomes a natural part of your thought process, helping to reduce rumination and bring more peace into your daily life.
9. Engaging in nature and grounding practices
Spending time in nature has numerous benefits for mental wellness, from reducing stress to enhancing mood.
Studies show that being outdoors, particularly in green spaces, can help reduce rumination and calm the mind and body. Grounding practices, like walking barefoot or observing nature, help anchor attention to the present moment, creating a sense of calm and easing tension in the nervous system.
To integrate this practice, try stepping outside for a short walk, listening to the sounds around you, or simply observing the details of your surroundings. Grounding techniques like barefoot walking can also be effective, helping you feel more connected and centered.
Engaging with nature in any way that feels comfortable can be a simple yet impactful way to reduce overthinking and support mental well-being.
10. Seeking Help from a mental health professional
Sometimes, managing overthinking and anxiety on your own may feel challenging. This is when consulting a mental health professional can be invaluable. A professional can offer guidance, tools, and strategies tailored to your individual needs. Therapy and counseling can address underlying mental health issues, provide coping mechanisms, and help build emotional resilience for long-term improvement.
Psychiatric interventions and therapy can be effective at reducing anxiety and managing stress-related health problems. For example, cognitive-behavioral therapy (CBT) is a popular method for helping you recognize and reframe negative thought patterns.
Working with a professional can lead to healthier thought patterns and equip you with tools to navigate stress in daily life more effectively.
11. Incorporating CBD into your routine
CBD (Cannabidiol), a natural, hemp-derived compound known as a cannabinoid, has become increasingly popular for its ability to support balance and ease stress.*
CBD interacts with the body’s endocannabinoid system (ECS), which plays a role in regulating mood, stress, and nervous system activity.* Unlike THC, CBD is non-psychoactive, meaning it doesn’t create a high. Instead, CBD may support the body’s natural processes to promote a sense of calm and aid in emotional health and wellness.*
For those experiencing stress or negative thoughts, CBD can be taken as a part of a self-care routine. Many users find that CBD supports their mental health and helps maintain balance in their routine.*
Understanding this range of relaxation techniques and calming practices can better equip you to handle moments when anxious thoughts start to take over.
Whether it’s a quick breathing exercise or a few minutes of mindfulness, these techniques offer simple, accessible ways to reclaim your mental well-being and focus on the things that truly matter.
How can CBD help encourage a calm mind?
CBD’s unique interaction with the body can be a gentle yet effective way to promote calm and emotional wellness.*
Within our body’s endocannabinoid system (ECS), cannabinoid receptors play a key role in regulating responses to stress and promoting relaxation. These receptors, known as CB1 and CB2 receptors, are found throughout the central and peripheral nervous system.
When our body’s naturally produced endocannabinoids bind with these receptors, they can trigger biological functions that help the body respond to stress and promote balance.*
As a plant-derived cannabinoid or phytocannabinoid, CBD can work with the ECS, supporting our endocannabinoids and helping the ECS respond to stress levels. Through this interaction, CBD may help ease nervousness and support a balanced mood.*
For many, nervous thoughts become particularly disruptive in the evening, interfering with rest. Here, CBD’s role in promoting calm before bed can be especially beneficial. By supporting a relaxed state of mind, CBD can help keep overthinking at bay, allowing for deeper and more restorative sleep.
Once absorbed into the bloodstream, CBD can work quickly with the ECS to help ease stress and tension, often taking effect within 15 minutes to an hour, depending on the method of intake. With this in mind, CBD can be taken as needed when you start to feel nervous thoughts creeping in, helping promote relaxation so you can take steps to recenter and refocus.
What are the best forms of CBD for addressing nervousness?
CBD products come in various forms, each offering unique benefits and ways to support calm. Understanding the pros and cons of tinctures, gummies, and topicals can help you find the best option for your needs.
Tinctures
CBD tinctures are liquid extracts taken sublingually (under the tongue) and are one of the fastest-acting forms.
Tinctures can be ideal if you’re looking for quick support, as effects are often felt within 15–30 minutes. They offer flexibility when it comes to serving sizes, making it easy to adjust based on individual needs and current wellness goals.
Gummies
CBD gummies are easy to use, providing long-lasting effects that gradually support relaxation over time. Because edible forms of CBD must pass through the digestive tract before they’re absorbed into the bloodstream, they don’t kick in as quickly as tinctures.
The effects of CBD gummies are long-lasting and offer a consistent pre-measured serving size, offering a convenient option for those who want consistent, prolonged effects. Gummies are often a good choice for people looking for daily support for general calm and wellness.
Topicals
While CBD topicals are primarily used for physical relief and tension rather than emotional wellness, they can still be a valuable part of a relaxation routine.
By applying topicals to tense muscles or areas where stress manifests physically, you can experience soothing effects that help you unwind. It’s important to note that topicals generally won’t affect mood, as they don’t enter the bloodstream the way consumables do.
When considering CBD for relaxation, we recommend seeking out full spectrum or broad spectrum CBD products, both of which contain other nourishing plant parts like minor cannabinoids, terpenes, and flavonoids. This allows for the entourage effect, which occurs when multiple hemp plant compounds work synergistically, potentially enhancing CBD’s benefits.*
Are there any risks to using CBD?
CBD is generally safe and well-tolerated, with only a few mild side effects reported, such as drowsiness or nausea. However, CBD may interact with certain medications, particularly blood thinners, so it’s essential to consult with a healthcare provider if you’re currently on medication or have any health conditions.
To avoid side effects, start with a low amount, around five to 10 mg, and observe how you feel. Gradually increase by 5 mg per day as needed until you experience the desired effects. Quality is key, so choosing trusted products that are third-party tested can make a big difference in both safety and efficacy.
At Sunmed, we use only clean ingredients and cannabinoids sourced from USA-grown industrial hemp, and each product undergoes third-party testing to ensure all our products meet high standards for purity and potency. Our lab reports for each product batch are easily accessible online.
What are some tips for incorporating CBD into your wellness routine?
Adding CBD to your wellness routine can support emotional wellness and help manage overthinking. Starting with a low amount is generally recommended, allowing you to adjust gradually until you reach the serving size that best supports your needs.
Consistency is important — taking CBD daily can help promote ongoing calm and reduce nervousness over time, but it can also be used on an as-needed basis for those times when nerves start to kick in.
For those looking to manage everyday wellness, a regular, low serving size may be enough to support a calm state. During more stressful times, a slightly higher or fast-acting serving can be useful to bring you some calm in the moment.
In either case, CBD is valued for promoting a sense of ease and supporting healthy stress levels without impairing mental clarity or daily function.*
Consider how CBD fits with your wellness goals. If overthinking keeps you up at night, taking CBD before bed might be most beneficial. For daytime social nervousness or a busy mind, a morning serving could be more helpful. Finding the right timing and form for your needs can make CBD a valuable part of your self-care routine.
To enhance mental well-being, try pairing CBD with other wellness activities. Mindfulness exercises, physical activity, and creative hobbies all provide positive outlets for a wandering mind. CBD can complement these practices, working as part of a holistic routine to help you stay balanced and focused on what matters most.
The bottom line
Breaking free from cycles of anxious thoughts and rumination is a journey, but with the right tools, it’s possible to achieve greater calm and mental well-being.
Science-backed methods, like mindfulness, physical activity, and connecting with loved ones, are proven to help reduce stress and support mental health. Adding CBD to your wellness routine may further enhance relaxation, promote balance, and support a calm state of mind.*
Whether you’re exploring CBD for general relaxation or need something to help quiet the mind before bed, Sunmed offers a range of hemp-derived products designed to support your wellness journey.
Each product is crafted with care, so you can feel confident incorporating CBD into your life as part of a broader approach to self-care and emotional wellness. Explore our full range of wellness CBD products and find what works best for you in supporting a balanced, calmer state of mind.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Rumination: A Cycle of Negative Thinking | Psychiatry
Rumination: Relationships with Physical Health | PMC
Diaphragmatic Breathing Exercises & Benefits | Cleveland Clinic
Effects of Mindfulness on Psychological Health: A Review of Empirical Studies | PMC
More evidence that exercise can boost mood | Harvard Health
Mental Health and Creativity | SDSU
Expressing gratitude can improve mood, reduce stress | Purdue University News
Nature experience reduces rumination and subgenual prefrontal cortex activation | PNAS
The endocannabinoid system: Essential and mysterious | Harvard Health