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Barker is the author of Barking Up The Wrong Tree

Ever feel like you can’t turn your brain off? Worried about how to stop worrying? We all deal with this when life gets challenging.

There is a way to overcome worry that doesn’t involve alcohol or a straitjacket.

The answer is thousands of years old — but now science is validating those ancient ideas. You’ve probably even heard of it: Mindfulness.

Yeah, it’s all the rage now. But nobody ever seems to really explain what it is or how to do it.

Let’s fix that.

You Are Not Your Thoughts

What is mindfulness? In his book, The Mindfulness Solution, Ronald Siegel, an Assistant Clinical Professor of Psychology at Harvard Medical School, gives a pretty good answer.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

You might say: But I’m aware. I’m present. I’m accepting.

And I’d say: No, you’re not.

You’re not aware; you’re staring at your iPhone.

You’re not present; you’re worrying about the future.

You’re not accepting; you’re shaking your fist at traffic because the world doesn’t match the vision in your brain of how it “should” be.

Very often, we’re all stuck in our heads.

We’re not taking the world in; we’re just listening to the stories we tell ourselves about the world, trusting the endless parade of thoughts flitting through our heads instead of actually paying attention to life around us.

One of the fundamental tenets of mindfulness is that we all take our thoughts way too seriously. We think our thoughts always mean something. In fact, we think we are our thoughts and our thoughts are us.

And that’s one of the reasons we worry so much and experience so many negative emotions — because we take our thoughts about the world more seriously than the world itself.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

You know as well as I do that all kinds of ridiculous thoughts go through our heads. And sometimes you know not to trust them. When you’re tired, drunk, angry or sick you don’t take your thoughts as seriously.

Mindfulness says you should go a step further. Because you have lots of crazy or silly thoughts all the time. And they can make you anxious or bring you down.

(For more on how to never be frustrated again, click here.)

The great psychologist Albert Ellis said we should dispute our irrational thoughts. Great advice — but it can be difficult. You have to be exceedingly rational for it to work.

And sometimes disputing those thoughts can be like a “Chinese finger trap” — the more you resist, the more they ensnare you.

So what can you do?

Observe. Don’t Judge.

Sometimes you can’t easily dispute those worrying thoughts. So mindfulness simply says: let them go.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

You can’t turn your brain off. And even if you meditate for years you can never fully clear your mind. But you can see those troublesome thoughts, recognize them, but not get tangled in believing them.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

And scientific research shows this really works. People feel better and are more engaged with their work after 8 weeks of mindfulness practice.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

I know, I know: Easier said than done, Eric.

Ignore your thoughts? Let them just float by? Sounds great but how the heck do you do that? Especially when they’re emotionally powerful feelings like worry.

(For more on how to deal with anxiety, tragedy or heartache, click here.)

The key is attention. Yeah, that thing none of us seems to have anymore.

But there’s a way to get it back.

Don’t Distract. Immerse.

I’ve posted before about how important attention is to happiness. And one of the key practices of mindfulness is meditation, which has been shown in scientific studies to improve attention.

While I’m a huge believer in meditation, yes, it can be hard and takes time. Is there another way? Yup.

Next time you’re worrying, remember that your thoughts aren’t real. Life is real.

So turn your attention to your senses. To the world around you. (No, not to your smartphone.)

How does that cup of coffee smell? Did you even notice the people nearby?

Don’t distract yourself. Immerse yourself in the world around you.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

(For more on how to meditate and be happier, click here.)

I know what some of you are thinking: The worries keep coming back, Eric. Smelling the coffee didn’t make them go away.

No sweat. We have tools for this.

Noting And Labeling

Rather than dodging, disputing, or distracting (which can all lead to you just wrestling with those ideas further) acknowledge the thoughts. “Note” them.

You’re not avoiding your thoughts. You acknowledge them… and then turn your attention back to your senses. To your breath. To the feel of the chair beneath your butt. To the person next to you.

For thoughts that keep playing like a broken record, try “labeling” them. Siegel suggests giving the thought a funny name that trivializes it: Oh, that “it’s not going to work out” tape is playing in my head again.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

Sound like silly, hippie nonsense? Well, you know those worries that bring you down and make you sad?

A study found mindfulness therapies were just as effective as antidepressants. In fact, many who practiced them regularly were subsequently able to ditch their medication.

Via The Mindfulness Solution: Everyday Practices for Everyday Problems:

(For more on how to be happy and successful, click here.)

Okay, let’s round this up into a simple system you can use.

Sum Up

Here’s how to stop worrying and start being mindful:

  1. You are not your thoughts. Sometimes they’re downright ridiculous. Just because you think it, doesn’t make it true.
  2. Observe, don’t judge. Acknowledge the thoughts, but let them float by. Don’t wrestle with them.
  3. Don’t distract, immerse. Do not check your email for the 400th time. Take in the world around you. Turn to your senses. That’s real. Your thoughts and the stories you tell yourself about the world aren’t.
  4. Note or label intrusive thoughts. Yeah, the thoughts fight back. Acknowledge them. Give the intrusive ones a funny name.
  5. Return to the senses. Really pay attention to the world around you.

And when I say to pay more attention to the world around you, that doesn’t just mean things. It’s also people.

What ends a lot of relationships? “You don’t pay enough attention to me.”

When we endeavor to let the thoughts in our head go and embrace the world around us, we can focus more attention on the ones we love.

As mindfulness expert Jon Kabat-Zinn points out, in a number of Asian languages “mind” and “heart” are the same word.

So mindfulness isn’t a cold or clinical process. It might as well be translated as “heartfulness.”

Let the thoughts float by and turn your attention to the people you love.

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This piece originally appeared on Barking Up the Wrong Tree.

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