This article is from the journal Women's Health. A full and busy head can cause your performance to decrease or even lower your quality of life due to a lack of sleep.

To prevent a kind of chaotic mess in your brain in the long run, it is important to get started with your mental health right now.

1. Take a telephone break

Telephones and laptops are handy, but they can also get in your way. "During this time, people often look at a screen for several hours a day, from a telephone to a laptop and television. All the stimuli that come in as a result ensure that your brain remains (over) active. This can result in a 'full head', but it can also make it harder for you to sleep or have a bad night's sleep, "says mindfulness coach Ralph Sweet, owner of practice Sweet Harmony in Almere.

2. Write your thoughts in a special booklet

Are all the to-do lists and grinding thoughts in your head driving you crazy? "Reserve a special notebook for your thoughts and write down what you think from time to time, especially if you have the idea to go over a bit", tips Daphne Feller, owner of BrainExplainers . "People who think a lot want control over things. If you put your thoughts on paper, you might be able to let them go more easily. Extra nice: if you have written something down, you don't have to worry about forgetting it."

3. Listen to music

"Music has a major impact on the limbic system, a group of structures that lies between the brainstem and the cortex and is involved in emotion, motivation, pleasure and emotional memory," says Daphne Feller. "Sometimes you hear a song and it influences your state of mind. Music can give the prefrontal cortex (a part of your brain that deals with conscious thinking, numbers and planning) some rest."

4. Take a bath

Perfect to end a busy day: a warm bath or hot shower. "Imagine that every drop or stream of water that you let flow over you can help you to let pieces of your worries or tension flow away. You can also do this without actually taking a bath or shower because of it only to be visualized ", mindfulness coach Ralph Sweet points out.

5. Focus on your breathing

To stop that jumble of thoughts that go on every now and then, it's a good idea to take a break. "Sit down in a quiet place and set your alarm clock at 1 minute. Make sure you only pay attention to your breathing during that one minute", mindfulness trainer Nicoline Smalbraak from Peace of Mind Society points out . "Do thoughts come along anyway? Probably yes. Then you keep bringing your attention back to your breathing. If you practice this more often you will notice that one minute becomes easy after a while."

6. Give back to others

Giving back to others is not only good for others. There have been quite a few studies that have shown that volunteering can have a major impact on your own mental well-being. The theory behind this is that people who do volunteer work regularly have peaks in their oxytocin (the hug hormone). For example, go walking with elderly people from the retirement home around the corner.

7. Spend some time on your own

Whether single or absolutely non-single, it is proven that spending time alone is good for your confidence and stress levels. Choose activities that you do all by yourself, but that bring you happiness. Reading a book on your own, visiting an art gallery or a self-care moment including bath and meditation music do wonders.

8. Provide enough vitamin D

A theory is that vitamin D is involved in the synthesis of serotonin and dopamine in the brain, low levels are linked to depression. The good news is that it should be enough to get out for about twenty minutes between March and October (without being covered from head to toe). In the winter, a supplement could help you.

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