6 Ways to Gain Clarity When Feeling Stressed or Depressed

If you're feeling depressed, stressed out, or stuck in your life, the first step toward change is clearing your head and thinking your own thoughts. You are far smarter than all the distractions stealing your brain space.

There is an information overload affecting us to our core. It's time to disrupt the constant buzz that keeps us in a comatose state. Take control of your thoughts so you can take control of your life.

Tune out all the external commotion with the following steps, and create space for your inner genius to emerge. Here are 6 Ways to Gain Clarity:

1. Tune Out the News Frenzy

Jake and I used to be news junkies. We thrived on being informed, up-to-date, and opinionated. We listened to the news all day: at home, at work, and in the car. However, divisive politics and incessant fear-mongering left us exhausted.

Out of necessity, we reduced our news consumption. Gradually, we cut out our daily exposure completely. The relief was enormous! We regained brain space, and the negative spins no longer brought us down.

Staying informed is still important to us. However, we don’t allow fear and tension to affect our daily stress levels anymore. Word-of-mouth is now our preferred method of receiving news, and it’s all we need.

Take the Challenge:

I realize this may be difficult, but please try it. Stop watching, listening, and reading the news. Delete news notifications from your devices. If the idea of giving up the news seems crazy or irresponsible, just try it for a week. You might notice a difference in how you feel.

2. Limit Social Media

Social media can be even more invasive than the news. It’s also exponentially more addicting. Jake is particularly susceptible to watching videos on YouTube. It always begins innocently. He usually tries to learn something. However, one video leads to another, and soon it’s an hour later.

Our kids and I start knocking on the bathroom door, wondering when it’ll be our turn! Recently, he deleted the social media apps from his phone. We are now appreciating the shorter bathroom line.

Take the Challenge:

Delete unnecessary social media apps. If they make you feel bad about yourself or create addictive behaviors, let them go. Set time limits for individual apps. You can also restrict your usage on certain devices like your phone.

3. Set Screen Time Boundaries

When Jake and I jump into work emails or computer tasks first thing in the morning, it affects our mood for the entire day. The same goes for bedtime. If I watch a movie right before bed, my mind gets riled up.

By limiting screen time during these critical hours, we control our day’s trajectory and the quality of our sleep.

Take the Challenge:

Eliminate screens for the first and last hour of each day. This small change can lead to significant improvements in both your mood and productivity.

4. Implement a Digital Detox

Our kids love playing video games on their tablets. No surprise there! However, we've noticed that the longer they play, the more challenging it is to end the gaming session. Their mood worsens when we make them stop.

It’s as if negative energy builds up inside them until the screen's trance is broken. We solved this by allowing small time increments on screens—usually 15 to 30 minutes. If they get longer play sessions, we encourage them to go outside or engage in something active afterward.

Witnessing this pattern in our children made us realize we're the same way. Jake and I also need regular breaks from our computers. Our headaches and fatigue vanish. Our mental focus and mood drastically improve.

Take the Challenge:

Take regular breaks from your screens at least once every hour. Get some fresh air, stretch, or move your body. Read a book or drink some water. Do a quick errand or chore. If you’re feeling brave, try a tech-free three-day vacation. It can be easier if you go to a location devoid of temptations. Camping is a fantastic option!

5. Enjoy the Silence of Nature

Getting out into nature is one of the most therapeutic things we can do. Nature clears our heads like nothing else can. It also offers numerous positive health benefits. We love getting outside during sunrise and sunset every day. Sometimes, we even add a 10-minute walk for a quick mid-day reset.

Take the Challenge:

Spend time outside at least once a day without checking your phone. Whether hiking through a park, sitting in the grass, or watching the sunrise, reconnect with nature. Find silence and stillness amidst the chaos of daily life.

6. Find a Quiet Community Space

When our family lived on a farm, finding quiet spaces was easy. But it was isolated, and loneliness crept in. Later, we moved to a small apartment in town and faced the opposite problem. Both scenarios brought us to the library, the ideal balance of community and peace.

The library comforted us during lonely moments and provided space when we needed quiet time alone.

Take the Challenge:

Identify a pleasant community space that encourages you to leave home. The perfect space offers a peaceful environment while allowing for connection. Look for alternatives to the library, like a coffee shop, community center, garden, or restaurant. Find a location that brings you joy, peace, and connection.

By putting these practices into action, you can reduce the distractions in your life. Be proactive in claiming your headspace and improving your mental well-being. Each step you take leads you closer to a clear and fulfilling life.