It’s Friday again, and as the week winds down, I find myself still reflecting on last weeks thinking about parts of life bleeding across into other parts of life and the need to regularly step out of our own heads. Life is busy. Between work, family, responsibilities, and the never-ending list of things to do, it’s all too easy to get caught up in a mental loop—overthinking, worrying, planning, rehashing past conversations, and anticipating future problems. But without moments to reset and gain perspective, we can end up feeling overwhelmed, mentally cluttered, and emotionally drained.

This week, I had one of those moments where my thoughts were spinning in all directions. You know the feeling—where you’re so wrapped up in everything that you can’t see a clear way forward? That’s when I realised: I needed to step away for a bit. Not in the grand, ‘book a week in the mountains’ kind of way, but in the simple, everyday moments that help to clear the mental fog and bring a bit of clarity.

The Power of a Mental Reset

Our minds are incredible, but they’re also relentless. The constant stream of thoughts can be exhausting, especially when we don’t give ourselves space to step back and reset. When we’re always in our own heads, it’s easy to lose perspective. Small problems start to feel enormous. Solutions seem just out of reach. Everything feels more complicated than it actually is.

But when you take a moment to reset—whether it’s through movement, a change of scenery, or even just a deep breath—you realise that clarity was there all along. You just needed to create the space for it.

Ways to Step Out of Your Own Head

So how do you actually do it? How do you break the cycle of overthinking and mental clutter? The good news is, you don’t need anything fancy. Here are a few simple ways to shift gears and reset your mind:

1. Move Your Body

This is an obvious one, but it’s also the most effective. Physical movement is one of the best ways to shift mental energy. Whether it’s a walk around the block, a session at the gym, or even just stretching, movement helps to break up mental stagnation. I often find that when I go for a walk, thoughts that felt tangled suddenly start to unravel. Clarity comes naturally when you’re not forcing it.

2. Change Your Environment

Sometimes, you just need to step away—literally. If you’ve been sitting at your desk all day, go outside. If you’ve been indoors too much, get some fresh air. A simple change of environment can work wonders. There’s something about being in a different setting that shifts your perspective and helps you see things more clearly.

3. Engage in a Hands-On Activity

There’s something incredibly grounding about doing something physical with your hands. Cooking, gardening, painting, or even fixing something around the house—these activities pull you into the present moment and give your mind a break from the usual chatter.

4. Have a Real Conversation

Sometimes, the best way to get out of your own head is to step into someone else’s world for a bit. Call a friend, meet up for a coffee, or even just have a chat with someone at work. When you engage in real conversation, you gain new perspectives, and suddenly, whatever was weighing on your mind doesn’t feel so heavy.

5. Write It Down

If your thoughts are swirling, try putting them on paper. Journaling, even just for a few minutes, helps to unload the mental clutter. Once your thoughts are out of your head and onto paper, they often lose their power to overwhelm you.

6. Breathe and Be Still

We often underestimate the power of simply stopping. Just sitting in stillness, even for a minute or two, can help reset the mind. Deep breathing, mindfulness, or meditation can help bring you back to the present and give your mind the pause it desperately needs.

The Impact on Your Wellbeing

When you make a habit of stepping out of your own head, you start to notice the difference in every aspect of your life. Your stress levels decrease. Your ability to handle challenges improves. Your relationships benefit because you’re more present. And physically, your body feels the effects too—less tension, fewer headaches, better sleep.

As an osteopath, I see the physical manifestations of stress and mental overload all the time. Tight shoulders, jaw clenching, headaches, digestive issues—all of these can be linked to an overactive mind. The body and mind are deeply connected, and when we take steps to reset mentally, we also support our physical health.

Making It a Habit

Like anything beneficial, getting out of your own head needs to become a regular habit, not just something you do when you’re feeling particularly overwhelmed. It doesn’t have to be complicated—just small, consistent actions that give your mind the reset it needs.

Personally, I’ve been making a conscious effort to incorporate these small resets into my daily routine. A short walk in the middle of the day. Five minutes of breathing before bed. A few moments of stillness in the morning before the day begins. The difference it makes is subtle but powerful.

So, as we head into the weekend, I encourage you to find your own ways to step out of your head for a bit. Do something that shifts your perspective, even if it’s just for a few minutes. Your mind—and your body—will thank you for it.

Have a great weekend, and take care of yourself.