Mindfulness: how to regain mental control with 5 practical exercises

It is called mental control, self-control or self-control. In any of its meanings there is a fact that we must be clear about: there is no magic in this type of process, but there is a lot of psychology. We are faced with that valuable capacity that we should all train at some point, to manage our inner world in an intelligent, constructive and useful way.

It is often said that People have a real obsession with controlling everything, even ourselves. However, it is an impossible objective to achieve in its entirety (which does not mean that we do not have room for improvement).

Mental control can help us, among other things, reduce the impact of stress. Far from seeing this competence as an almost supernatural ability We must understand it as that ability that, put in our favor, can mediate balance and well-being..

After all, Controlling thoughts is key to improving mood, our focus and even productivity. Let’s see more data about it.

1. Self-knowledge increases mental control

Studies such as the one carried out at the UCL Institute of Cognitive Neuroscience, at University College London, point out something interesting. Our mental universe is very similar to that of a computer. We create connections, thoughts travel through electrical impulses and we also have a highly specialized brain.

However, there is something that clearly differentiates us from machines: our emotions and our sense of consciousness. In this sense, and Self-knowledge is that dimension with which we connect with what we are, what we want, hope and need.

A good number of people would not know how to identify their deepest motivations or expose those internal realities why they start, maintain or end their behaviors/habits. Thus, A key strategy to increase our mental control (and well-being) is by going deeper into ourselves. Knowing who we are, what identifies us and what we expect allows us to find motivation to take control of our lives.

2. Disable autopilot

Go on “autopilot” mode It is going through life without paying too much attention to anything, abstracted, in a dimension far from what is happening.. We go from one thought to another and from one behavior to another, without having the slightest idea why. We feel that it is life that “is taking us”, although we do not know exactly where.

It would be impossible to be aware of everything, all the time: we would practically have to give up our mental life. We would collapse. What is possible is to take pauses, stops along the way to contemplate where we are and if we are on the path we really want to take. These pauses translate into greater awareness and this, in turn, into more mental control.

3. Slow down, appreciate the present, take control

Learning to deactivate the impulse of an emotion is not easy. Especially if we were raised in an environment that did not place great importance on impulse control. Perhaps our current lifestyle is dictated by rush, demand, anxiety and “I have to have everything ready for tomorrow.”

4. Practice any form of meditation

Learning to be more present, slow down and manage our emotions is a big step forward.. One way to train our mental focus to appreciate the here and now and increase mental control is through the practice of mindfulness, meditation, yoga and a long etcetera.

Studies such as the one carried out at Massachusetts General Hospital by Dr. Elizabeth A. Hoge tell us that mindfulness It is very beneficial to reduce the impact of anxiety and mediate our psychological well-being. Many people are starting to do it.

5. Chew and digest frustration

Who has not experienced frustration, that feeling that reality does not meet our expectations, that which appears when despite all our efforts we do not obtain the desired result? Some small, others giant. A love that was not, a vocation that did not see the light, money that is needed…

The reasons can be many. We are all immersed in a reality that forces us to constantly give up. It is normal. The point is that some accept it and others don’t.

It is not easy to learn to accept, chew and digest frustration.. If we don’t, it is easy for anger to take over our hearts and come to dominate our minds and our lives. It’s also easy for us to become grumpy.

Not worth it. Let us learn, therefore, to manage these discomforts to improve our emotional health.

6. Go outside your comfort zone

Leaving your comfort zone brings immense benefits. One of the most important is that it helps us be more flexible and adaptable.. This, in turn, stimulates the development of our intelligence, both logical and emotional. Thus finally, almost without realizing it, as if it were a side effect of our attitude, we become more tolerant and owners of our own emotions.

We are not machines and we do not have to function correctly all the time. The issue of mental control should always be taken as something relative, especially when it creates a lot of pressure.

7. Strengthen your emotional intelligence

In general terms, emotional intelligence refers to people’s ability to recognize their own emotions and those of others, discriminate different emotional states and name them appropriately, as well as regulate emotions to adapt to the context or achieve objectives.

That said, in addition to self-knowledge, emotional intelligence also covers the development of empathy and social skills; where everyone plays an important role to achieve mental control.

8. Set realistic goals

Setting short and medium-term goals can help us strengthen mental control, since It helps us stay focused on the goal and promotes our mental health. At this point, it is pertinent to highlight that these objectives must be clear, realistic and motivating. Otherwise, we will be more prone to frustration.

Other tips to increase mental control over yourself

These that you see here are not the only activities you can do to improve conscious control over your mind. Check out these other tips:

When you feel like you are losing control, stop for a minute: When the environment overwhelms us, curiously, it is the best time to stop and analyze everything that saturates us.Carry out new activities: Keeping your mind active and facing new challenges and stimuli will make you aware of what surrounds you and your own responses.Have a life plan: Although it is important to focus on the present, having a long-term goal (or a life ideal to achieve) will always keep your focus on decisions and actions that you must process and plan.Reduce stress in your environment: Although some areas of life are stressful (like work), you can surely control something to give you peace. Noise at home, rest periods or your emotional management are some examples.Learn something new: There is no better way to force the mind to focus and work. Languages, new skills, cooking recipes, anything goes.Train your memory: This basic mental process not only acts as a storage of knowledge, but is necessary to develop intelligence. To train it, try memorizing phone numbers, writing memoirs, making lists, etc.Play mind games: The games that develop your mind are so broad that they can range from doing Sudoku to changing hands to brush your teeth. These simple actions force your mind to leave its automatisms and focus on reality.

To conclude, we highlight that The control of our emotions increases when anxiety decreases. When we have learned strategies to know how to express the energy that accompanies the emotion in the most conducive way for our interests and those of those around us.

Let us, therefore, apply these psychological tools on a daily basis to improve the quality and control of our thoughts. The effort will be worth it.

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