Editor’s note: Our author this week, Bonnie Kotler is a licensed mental health counselor and has sound training, expertise and advice on this subject matter. As she mentions, if you need help further pursuing these ideas, consider seeking the help of a licensed counselor directly.
Is your brain scattered, easily distracted, ever-chattering, and restless? Do you find it difficult to focus on just one thing? Although not a technical mental health diagnosis, there is a name for that! The term was originally found in Buddhist philosophy (not pushing that) but has recently been more widely adopted; it is called monkey brain. Think of it as if your brain is a monkey swinging through the jungle and continually grabbing the next branch (or thought) that comes by. In honor of Mental Health Awareness Month, here is more information about this problem that often affects the general population and one with which I can struggle.
The endless chatter of monkey brain might sound like:
Things that need to be done - (Will my blog be done on time, is my house clean?)
Things that might go wrong - (What if I don’t make enough food for my party tonight? Wait, I think I lost that recipe… Did I make that last time?)
Dread - (I will never get all those things done today!)
Anxiety over what might happen - (What if my son has a bike accident on his ride today?)
All of these thoughts may occur in a matter of moments. It’s A LOT!
There are a variety of reasons that people suffer with this. Sometimes it is caused by being overly busy. It could be from a habitually packed schedule that keeps your brain on the move all the time or it could be from a busy period of time like a deadline or planning for a vacation. Habitual multitasking leads us to this kind of mindset; multitasking isn’t 200% efficiency, it is 50% focus.
It can also be caused from—I know nobody wants to hear it—too much technology. We could write a whole blog post on this, but the constant screen time, alerts and distractions of our phones and technology are contributing to this kind of mindset. Even as I sit and write this on my laptop, I notice that my phone screen is open and lit and pulling my mind away to what’s happening elsewhere. Case in point, when was the last time you picked up your phone to read a text or turn off an alarm and before you knew it you were deep down some rabbit hole on social media or the internet? Have you stopped to think about what this is doing to your mind? It is being pulled in too many directions at once.
Monkey brain can be caused by perfectionism or your inner critic. Your mind keeps you spinning with doubts and what-ifs. It can also be caused by unresolved emotions. Perhaps you just can’t let go of the anger or guilt you’re feeling because you haven’t dealt with it. It is not always caused by things you can control. Sometimes it is caused by an environment of chaos that keeps you hypervigilant or stressed.
As a licensed mental health counselor, I can tell you that monkey brain is also sometimes indicative of anxiety, depression, ADHD or trauma. While the severity of those types of situations can vary, the following self-interventions may be helpful to try. In the end however, sometimes a person needs a professional to help learn to process thoughts and emotions and/or prescribe medication if warranted.
There has been a lot written in recent years about the neuroplasticity of the brain. This means that your brain can change, adapt and rewire itself, for better or worse. We can work to rewire our brains in ways that will help to quiet our monkey brain, as well as alleviate some symptoms of even these more severe conditions.
Here are some helpful strategies you may wish to try:
Mindfulness and meditation: There have been numerous studies talking about the effects of meditation on slowing the endless brain babble. It can literally deactivate the brain region responsible for the chatter and begin to physically change the brain to support this process. There are countless ways to exercise mindfulness and meditation and many good apps you can try such as Calm, Centering Prayer or Headspace.
As a Christian, I am learning to sit with Jesus. I set a timer for three to five minutes and I sit with him. My goal is to increase this time as I try to remain in His presence, sitting silently together. Picture it as if you are sitting side by side with a trusted friend and there is no need to express yourself in words. JUST BE! No doing, no talking, just be. When your mind wanders back to that grocery list or “to-do” list, just whisper the name of Jesus and return to Him. You can also focus on one particular verse and just sit and savor it. I particularly like John 14:27 for this: “Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” This helps to train your attention, helping to quiet the constant mental chatter. When I am faithful to this process, I can really see a difference in quieting my mind.
Digital detox: The constant overstimulation of technology affects our mind. Limit screen time, especially before bed. Consider a digital sabbath each week, taking a day of rest from technology. Try to cut down phone use and your connection to it.
Exercise: Something as simple as a 20-30 minute walk—especially outside—can really help to clear your mind. Any exercise is helpful for this; just get moving. Exercise has many health benefits and also lowers the stress hormone cortisol in your brain.
Sleep: Make sure you are getting enough sleep. It makes a difference in how your brain works. I once heard someone explain it like this: Imagine your brain is a library and your thoughts are books. During the day, you pull books off the shelf, use them, lay them on the floor and leave the books laying around. At night, while you sleep, the library is cleaned up and the books are put back where they belong. Without the proper amount of sleep, the “clean up” of your brain doesn’t happen and you begin the next day in a state of disarray.
The verse that summarizes all of this is Psalm 46:10, “Be still and know that I am God.”
We were not created to live in chaos. Let us pause and recalibrate our brains. Let us rest in the peace that only God can truly give.
There is a great sermon series being offered at Willowdale Chapel right now called “The Gospel and Mental Health.” See the information below.
ABOUT THE BLOGGER:
Bonnie Kotler and her husband Mitch have two daughters, three sons, eleven grandchildren and three grand-puppies. She was a stay-at-home mom for many years before re-entering the workforce after receiving her M.S. in Counseling and Human Relations from Villanova University. She is a licensed professional counselor at her own private practice, True North Counseling. Bonnie has been on the Willowdale women’s ministry teaching team since 2012. Bible studies have played a key role in her walk as a believer, and in turn, she loves to help other women find their peace with God and grow in their faith. She enjoys writing Bible study materials, reading fiction, spending time with family and doing anything in the sunshine. Bonnie loves to laugh and considers laughter as the best medicine. Psalm 126:2
The Gospel and Mental Health
It’s not an overstatement to say that we are living through a mental health pandemic. More and more adults and youth suffer from some form of mental illness. While growing awareness of mental health has led more people to seek counseling and medication, healing often remains elusive. Join us for Willowdale’s new series, The Gospel and Mental Health, as we focus on six common struggles. Our hope is to bring resources to the table that are grounded in the gospel. CLICK HERE to watch and listen to one of Willowdale’s latest online teachings.