How to Ease a Busy Mind

“Worry does not empty tomorrow of its sorrow. It empties today of its strength.” – Corrie Ten Boom

Do you ever find yourself lying in bed, exhausted but wide awake?  You’ve brushed your teeth, turned off the lights, and settled in…but your mind has other plans.

Maybe you’re replaying a conversation from earlier in the day.

Maybe your brain is already fast-forwarding to tomorrow’s to-do list.

Or maybe it’s just a combination of “what-ifs” and “should-haves” on repeat.

If this sounds familiar, you’re not alone.  The quiet of night often gives space for the mental chatter we’ve pushed aside during the day to rise to the surface.

When we’re constantly “on” during the day, our nervous system rarely gets a break.  At night, as the external distractions fade, the internal noise gets louder.  Unfinished thoughts, emotions we haven’t processed, or things we’re worried about can bubble up – making it difficult to rest.

Three Simple Tools to Calm Your Mind

1. The Brain Dump

Keep a notebook by your bed and spend a few minutes writing down whatever is on your mind — no filter, no structure. This helps get thoughts out of your head and onto paper, reducing the mental load.

2. Body Scan Breathing

Lie on your back and take slow breaths as you bring your attention to each part of your body, starting at your toes and working your way up. This anchors you in the present moment and gently signals your nervous system that it’s safe to relax.

3. EFT Tapping for Restful Sleep

Emotional Freedom Techniques (EFT), or tapping, is one of my favorite tools for easing mental tension. It combines gentle tapping on acupressure points with spoken phrases to reduce stress and bring the body into a state of calm.

I created a short tapping video you can try tonight to help quiet your mind and invite sleep:

👉What are you worried about?

Even just a few minutes of tapping before bed can shift your energy, ease worry, and help your body feel safe enough to rest.

Prevent Worry Build Up

As Ben Franklin said, “An ounce of prevention is worth a pound of cure.”  So you don’t have to wait until bedtime to address these worries!  Here are some simple things you can do throughout the day to lighten your mental load at night:

• Morning or Midday Brain Dump – Take a few minutes to write down what’s on your mind. Don’t try to solve the problem – just get it out of your head.
• Mindfulness Break – Set a reminder to pause a few times a day for a minute of mindful breathing, stretching, or meditation.
• Mini Tap – Tap along with one of my short videos on YouTube when you need a break.
• Get Outside – Fresh air, natural light, and contact with the Earth can work wonders to reduce cortisol and calm the mind.

Don’t let worry drain your energy. Build habits that help you process the cares of the day.