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Over druk in je hoofd

Over druk in je hoofd, piekeren, overdenken, rust vinden, perfectionisme & gedachten

“Piekeren is het continu bezig zijn met iets wat mogelijk in de toekomst gaat plaatsvinden of juist iets wat in het verleden is gebeurd”

Ben jij een zogenaamde overdenker, maak je je overal druk om en word je regelmatig overstelpt door al die gedachtes in je hoofd? Vind je het lastig om te focussen, want er is zoveel afleiding, maar vind je het ook lastig om in slaap te komen want je hoofd maalt maar door en maakt overuren? Maak dan eens een braindump!

Je ontwikkeld met een braindump een breder perspectief, het helpt tegen gevoelens van angst en stress, dat gevoel dat alles teveel is of dat je de controle kwijt bent geraakt.

Rommella in je hoofd
Zie je hoofd als een soort rommella, zo’n la heb jij vast ook in huis! Daar gooi je van alles in, alles wat je denkt dat nog nuttig is, waarvan je soms niet eens weet wat het is en ook dingen die je niet wilt vergeten. Omdat die la bestaat uit mega veel losse items raken ook de nuttige dingen uit het zicht. Zo’n la aanpakken is een taak die vaak wordt uitgesteld omdat het zo groots is. De enige manier om zo’n la op te ruimen is door hem in 1 x om te kieperen en te beginnen met sorteren. En dat is wat je met een braindump ook doet maar dan met alle gedachten in je hoofd. Dit zorgt voor een leeg hoofd en een nieuwe structuur die ervoor zorgt dat je hoofd niet weer volloopt.

Braindumpen met post-its!
Er zijn meerdere manieren maar voor de braindump die ik gebruik zet je alle gedachten uit je hoofd op een post-it blaadje (1 gedachte per blaadje) en die plak je vervolgens lukraak op een kale muur. Niet alleen dingen die je moet “doen” maar ook vragen waar je mee zit, nieuwe ideeën waar je nog geen tijd of ruimte voor hebt etc.

Neem er ruim de tijd voor, eerst neem je alle gedachten die bij je opkomen in willekeurige volgorde op. Als je denkt “leeg” te zijn ga dan in gedachten alle vlakken van je leven af: je werk, familie, vrienden, hobby’s, huis, kids etc. Ontdek welke to-do items of zorgen zitten daar nog opzitten en schrijf net zo lang door tot je echt stil wordt. Reken hiervoor minimaal een half uur!

Ben je daarmee klaar dan kun je daar op verschillende manieren mee omgaan, voor mij werkt deze goed:

Verdeel een ander stuk muur in 5 vlakken: Doen, Kopen, Zelfontwikkeling, Ooit misschien, Weg
Plak elke post-it in het vlak waar ie het beste bij past tot ze allemaal in een vlak zitten.

Kijk nu per vlak welke post-it de hoogste prioriteit heeft door er steeds 2 met elkaar te vergelijken zodat je uiteindelijk een verticale lijn hebt waarvan de bovenste het belangrijkste is en de onderste het minst belangrijk.

De eerste 2 vlakken spreken voor zich, onder Zelfontwikkeling valt alles waar je je druk over maakt zonder eruit te komen, de Ooit misschien is voor reizen die je nog wilt maken, ideeën die je nog uit wilt voeren, dingen die je nog wil leren etc. en Weg is voor alles waarvan je denkt “waarom heb ik dit in ….naam opgeschreven!”

Clusteren naar 4 basislijsten
Raak niet meteen in de stress als blijkt dat het vak Doen mega groot is want je volgende stap is om dingen te clusteren op een lijst met verschillende locaties door 4 basislijsten te maken. Bijvoorbeeld alles wat je moet doen achter je bureau (bellen, mailen, uitzoeken, regelen), alles wat je moet doen met de auto/fiets (boodschappen, dingen ruilen, cadeautjes kopen, op bezoek naar ouders etc.), alles wat in en om huis moet doen (opruimen, schoonmaken, onderhoud etc) .

De lijst met zelfontwikkeling mag je clusteren door de thema’s die bij elkaar horen samen te voegen. Bijvoorbeeld: zorgen om puberzoon, meer aandacht geven aan puberzoon, informeren op school, waarom voel ik me bezorgd? Hoe was ik vroeger? Alleen al door ze samen te voegen kun je er met meer afstand naar kijken.

Voel je dat er al meer lege ruimte in je hoofd komt?

Meer overzicht, meer ruimte, meer rust
Door alles te verzamelen op 4 basislijsten krijg je nog meer overzicht en hierdoor ben je op het moment dat je bijvoorbeeld achter je bureau zit super productief en kun je misschien wel 20 items wegwerken. En ook dat ritje naar je ouders combineer je meteen met het pakketje wegbrengen, alvast een cadeautje kopen en even langs de apotheek. Hoe minder post-its er overblijven hoe meer rust in je hoofd.

Met de laatste lijst met zelfontwikkeling heb je een heel kostbaar geschenk in handen omdat die heel duidelijk aangeeft waar je nog aan kunt werken. Dit kun je zelfstandig doen door journaling, meditatie, praten met goede vrienden of wellicht met behulp van een coach die met jou je gedachten verder kan onderzoeken.

Wanneer en hoe vaak?
Wat het ideale moment is voor een braindump ligt aan wat voor een persoonlijkheid je hebt en waar de focus voor jou op ligt. Als je iemand bent die nooit ergens aan toe komt omdat het gepieker in de weg zit en net als ik houd van gefocust werken om zo veel mogelijk taken af te kunnen vinken, dan is meteen als je wakker wordt een perfect moment.

Maar als je iemand bent die vaak moeilijk in slaap kan komen door alle gedachten die steeds oppoppen, dan is vlak voor bedtijd ook een prima moment. En beide momenten kan overigens ook prima! Alles wat je ’s avonds eventueel nog extra wegschrijft in bed kun je in de ochtend meteen weer in het juiste vak op de muur plakken.

Doe dit voor een periode elke dag op dezelfde tijd om je erin te trainen dingen weer snel los te kunnen laten. Ik beloof je dat dit iets is wat je slechts tijdelijk zo fanatiek hoeft te doen omdat de dingen uit je hoofd op de betreffende lijst zetten uiteindelijk een automatisme wordt en het piekeren en de chaos in je hoofd komt dan nog maar zeldzaam voor.

Heel veel succes!
Kom je er alleen niet uit en kun je wel wat hulp gebruiken? Maak dan gerust een afspraak in mijn praktijk in Blokker via evelina@lcp.nl of neem een kijkje op mijn website.

Evelina braindump
evelina ordenen blog
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