When Thoughts Are Disconnected From The Present, They Stress Us Out

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When thoughts disconnect from the present, they stress us out. Dr Mary Fu explains. #stressrelief #anxiety #mindfulness #adhd #fitness #chronicillness

♬ original sound – Northwest Integrative Medicine – Northwest Integrative Medicine

The idea that a thought being disconnected from the present or untethered from the body might seem abstract. But there’s a growing body of literature recognizing the health benefits of where you place your attention. When thoughts are disconnected from bodily sensations and the present moment, they are more likely to spiral into anxiety, stress, and even disrupt our sleep. Thoughts stress us out.

Mind-Body Connection

Our minds have a natural tendency to wander. Ask anyone five minutes into a bus ride after their phone battery died. While this is normal, too much time lost in thought can actually encourage stress, anxiety, and even sleep disturbances.

By focusing on the present, whether through breathwork, meditation, or even attentive walking, you can bring your awareness back to your body. Regularly reinforcing a mind-body connection has profound effects on mental health. Research shows that this kind of “attentive” behavior can significantly reduce anxiety, improve sleep, and enhance overall well-being​ (Oxford Academic)​ (NCCIH).

For example, attention-based interventions have been shown to alleviate symptoms of anxiety and stress by helping individuals maintain a present-focused awareness​ (NCCIH). By tuning into your body’s signals—your breath, your heartbeat, or even the sensations in your muscles—you can reduce the mental “noise” that promotes your body’s stress response​ (PositivePsychology.com).

Training Attention to Reduce Anxiety

Think of your attention as a muscle—the more you exercise it, the stronger it becomes. Attentive practices like meditation are essentially a workout for your brain. By consistently bringing your focus back to the present moment, you’re training your mind to stay centered, reducing the likelihood of anxiety-inducing thoughts running wild.

Research has shown that mindfulness-based cognitive therapy (MBCT) can be particularly effective in training attention, helping individuals manage ruminative thoughts and reducing anxiety levels​ (NCCIH). Another study found that mindfulness-based stress reduction (MBSR) is as effective as certain medications in treating anxiety disorders, highlighting the power of trained attention​ (NCCIH).

When we learn to direct our focus, we’re not just calming our minds; we’re also rewiring our brains. Over time, this leads to lasting changes in how we respond when thoughts stress us out.

The Science of Mindfulness and Brain Function

Areas of the brain associated with attention, emotional regulation, and executive function show increased activity and even growth in individuals who return their attention to their body regularly​ (PositivePsychology.com). For example, long-term meditators have been found to have a thicker prefrontal cortex—the area of the brain responsible for decision-making, attention, and self-control—compared to those who don’t meditate. This enhanced brain function is linked to better focus, reduced anxiety, and improved emotional regulation​ (PositivePsychology.com).

Engaging in regular attentive practices has been linked to lower levels of cortisol, the stress hormone, which in turn helps reduce inflammation and bolster immune defenses​ (Oxford Academic).

Conclusion

Intentionally reconnecting your mind with your body can reduce stress, improve your immune function, or just give you a little more peace in your day-to-day life. Even a few minutes a day can make a big difference. And if you’re ready to dive deeper, consider integrating mindfulness into your routine with practices like meditation, mindful breathing, or even mindful walking. Your mind and body will thank you for it.

References

1. “Mindfulness-Based Interventions: An Overall Review.” British Medical Bulletin. Oxford Academic, 2023.
2. “Mind and Body Approaches for Stress and Anxiety: What the Science Says.” NCCIH, 2023.
3. “Exploring the Mind-Body Connection Through Research.” Positive Psychology, 2023.
4. “Mindfulness-Based Cognitive Therapy: Theoretical Rationale and Empirical Status.” Guilford Press, 2004.
5. “Meditation and Brain Plasticity: Effects of Mindfulness on Attention and Emotion Regulation.” Davidson et al., 2007.