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This mini article is part of The Unprescribed, a series of reflections on the prescriptions doctors wish they could write, but never do. Shared on Sundays.

By Dr. Maria K. Jimmy

Ever feel like your brain has too many tabs open?

Thoughts looping, tasks piling up, everything slightly louder than it should be? Most often, it’s mental overload, too much input and yet, not enough space to process, which can lead to overthinking and difficulty focusing.

If you’ve been wondering how to clear your mind or stop overthinking, start here.

Here’s what to do:

1. Cut the noise

Step away from scrolling, mute all your notifications, and give your mind a break from conversations and content.

When you have an overcrowded mind, instead of stimulating it further, clear it by letting it breathe.

Sit in silence or white noise for at least some time.

2. Dump it out

Take a note, journal, or even a voice note and unload everything. To-do lists, worries, random thoughts, get it out of your head.

This simple “brain dump” (a simple way to clear your mind) reduces mental clutter and helps your mind feel lighter.

3. Slow your body down

Your mind follows your body.

• Breathe out longer than you breathe in (try inhale for 4, exhale for 6).
• Feel your feet on the ground.
• Hold something cool or textured.

That signal tells your nervous system: we’re safe.

Creating Space in your head

That’s it.

These small grounding techniques signal safety and calm your nervous system.

When your mind feels overcrowded, trying to fix everything is futile.

What is important is that you create space, by slowly letting go of everything that’s crowding your head.

The Unprescribed / Advice that never makes it onto the prescription note.