How to clear your head? 6 practical steps to "Clear" your mind.

These days, because of constant phone notifications and our frequent scrolling up and down on social media, there's a lot of 'traffic' in our minds. When various thoughts compete inside our heads, we feel a great burden.

It leads to a state where we can't think clearly or focus. But there's nothing to fear. By making a few small changes, we can relax our minds again.

Here are 6 simple steps to help untangle this mess inside your head. 

1. Digital Detox: Unfollow unnecessary things

The first step to clear your mind starts with your phone. Social media is designed to capture our attention and keep us glued to our phones. However, this causes significant harm to our mental health.

According to research, staying away from social media for about a week can reduce our anxiety by about 16% and depression by about 24%. Therefore, unfollow profiles that make you sad, envious of others, or hurt your feelings.

Also, stop looking at your phone before going to sleep at night. The blue light emitted from the phone significantly disrupts sleep. The cleaner your news feed becomes, the clearer your mind will be. 

2. Choosing Friends: Quality is Important

It's not about having many friends; it's about having good friends. The people around you directly influence your state of mind.

According to psychologists, having 3-5 close friends is sufficient for our happiness and support. Researcher Robin Dunbar states that even if we have hundreds of friends, only a small group of about five people should be in our closest circle.

Slowly distance yourself from those who bring you down and constantly spread negativity, and draw closer to those who empower you and genuinely care about you. 

3. Live in the Moment (The Power of Presence)

Most of the time, we either regret past events or fear what might happen in the future. Because of this, our minds get no rest.

The best solution for this is to practice 'Mindfulness'. You don't need to meditate extensively to do this. Give your full attention even to a small task you're doing. Savor the taste of your food when you eat. Don't try to multitask. Do one thing at a time. Then, unnecessary thoughts in your mind will naturally disappear.

 4. Mind-Nourishing Food and Drink

What we eat and drink directly affects our brain function. The brain is like an engine. It needs good fuel to run well.

Foods rich in Omega-3 are very beneficial for the brain. They enhance memory. However, eating sugary foods, sweet drinks, and oily foods makes us feel sluggish and sleepy (Brain fog). Therefore, if you eat more vegetables, fruits, and natural foods, you can keep your mind very 'fresh'. 

5. Meditation: The Mind's Reset Button

The most effective way to clear your mind is meditation. This is not just a religious practice; it's a method proven by science. Research from Brown University has found that when we practice mindfulness, it's easier for us to control unnecessary thoughts.

Even meditating for 10-15 minutes a day is enough. If you continue for a while, you will notice that stress has decreased, attention has increased, and you feel a great sense of relief. 

6. Spend Time with Nature

The last thing is to spend some time with nature. Staying cooped up indoors can make our minds feel trapped.

Go out for a walk, look at the trees and plants, gaze at the sky. Simple things like these can calm our nervous system. When we are with nature, our problems seem very small. That's when a tired mind gets true rest. In conclusion...

Clearing your mind is not something that can be done in a single day. It's a habit that needs to be maintained continuously. Don't try to do all 6 steps at once. Start with one thing today. Then, slowly add the others. Your mind is your most valuable asset, so keep it clean and don't let it become a mess.
(Based on Grand Rising Behavioral Health)