Overthinking it? How ritual could help on your journey

How Far Intellectualising Gets Us

Let's be honest. Sometimes, diving into the depths of our feelings and intellectualising our mental health challenges feels like a safe little nest we’ve built. We analyse, dissect, and try to understand our emotions, and in many ways, that’s helpful. But here’s the thing: relying solely on thinking about it can sometimes create a bit of a disconnect between our heads and our hearts. We end up overloading our brains, spinning in circles, and feeling like we’re stuck in the same spot — sometimes, a bit overwhelmed and detached. Oops.

Don’t get us wrong, understanding why we feel the way we do is important. But there’s a missing piece: something that gets us out of our heads and into action. Something that connects us to our emotions in a more tangible way. Enter: rituals.

The Power of Ritual

Rituals are those wonderfully intentional little practices that help anchor us in the present and add some much-needed structure to our days. Think of them as a bridge between intellectualising and healing. Instead of just sitting there thinking, “I should feel better,” rituals are a mechanism to help you feel better. Here are some rituals you could start today:

Morning Mantras and Positive Self-Talk
How you start your day can set the tone for everything that follows. Research has shown that positive self-talk and the use of mantras can significantly enhance self-esteem and overall well-being.

Engaging in positive self-talk involves consciously shifting negative or critical inner dialogue into affirming statements, which can lead to improved emotional resilience and a greater sense of self-worth. Studies indicate that regularly practising positive affirmations helps individuals cultivate a more optimistic outlook, reducing stress and anxiety levels. This practice has been linked to increased motivation and goal achievement, as well as fostering a supportive inner environment conducive to personal growth.

By incorporating mantras into daily routines, you can reinforce positive beliefs, leading to transformative changes in your mental state and self-perception, ultimately promoting a more fulfilling and balanced life. Consider using a string of meditation beads to count your affirmations as you recite them, enhancing your focus and intention.

Movement and Creativity
If you’ve ever done a little happy dance when your favourite song comes on, you’ll know the power of movement. Whether it’s a walk in the park, some yoga, or a full-on dance party in your living room, moving your body can seriously improve your mood. Endorphins, the happy chemicals in your brain, are unleashed, and suddenly, the world feels a little brighter.

Creative activities, like painting, drawing, or baking (yes, baking counts!), also have their benefits. Not only do they let you express yourself in a fun, messy way, but they also help reduce anxiety and depression.

Your brain gets a nice workout, too — studies suggest that movement and creativity stimulate brain activity, strengthening those neural connections that help you cope better with stress. So get moving, get creative, and let your inner artist shine. The world is your canvas.

Breathwork and Mindfulness
You’re breathing anyway; might as well do it in a way that benefits you! Incorporating breathwork into your daily routine can help regulate your nervous system and promote a sense of calm. Even a few minutes of focused breathing can ground you and bring clarity to your thoughts. Mindfulness practices, whether through meditation or simply being present in the moment, can enhance your awareness and help you connect more deeply with your feelings. There is a vast body of research demonstrating the benefits of breathwork and mindfulness practices in promoting overall well-being and enhancing mental health.

Studies show that engaging in breathwork can significantly reduce levels of stress and anxiety by activating the body's relaxation response, leading to lower cortisol levels and a greater sense of calm.

And then there’s mindfulness. This is all about being present in the moment, whether you’re sipping a cup of tea or just sitting quietly watching the trees or clouds. Studies show mindfulness can improve your emotional regulation, help with anxiety, and even boost your self-esteem. It’s basically training your brain to be the best version of itself. Can’t meditate like a pro? Don’t worry, it’s not the point — just try paying attention to the moment without judgement.

The combination of breathwork and mindfulness fosters a greater awareness of your thoughts and feelings, empowering you to develop healthier coping strategies and improve your resilience. By integrating these practices into a well-being ritual, you can experience enhanced emotional well-being and a well-balanced approach to life’s ups and downs.

Ritualised Rest (The importance of scheduling ‘Doing Nothing’)
In a world that loves to hustle, rest can feel like a luxury — but it’s actually a necessity. Imagine creating a little ritual around rest. Dim the lights, put on some calming music, and make sure you’re not beating yourself up about ‘wasting time,’ ‘being selfish,’ or comparing your productivity to others’. Rest is essential. Your body needs it, your mind needs it, and if you exist, you deserve it.

As for your actual sleep? When you prioritise restful sleep, you enhance your mood, increase your ability to cope with stress, and boost cognitive function. Integrating practices such as limiting screen time before bed, maintaining a cool and dark sleeping space, and incorporating relaxation techniques—like deep breathing or gentle stretching—can promote a more restorative sleep experience. By recognising the importance of quality sleep as part of your well-being ritual, you can set yourself up to wake up feeling like a new, refreshed version of yourself, ready to tackle the new day.

Scheduling vs Eclectic Approaches

Life happens, and some days you’re bursting with energy, while other days... well, maybe the bed is your best friend. Not only is that normal, it’s something to account for! A well-being ritual doesn’t have to be highly structured or rigid; in fact, taking a less structured approach can help you maintain better consistency over time.

On days when you feel energised, go for a brisk walk or dance like no one’s watching. On quieter days, opt for something gentler, like stretching or mindfulness. Flexibility is key. It’s all about adapting to your current energy levels and needs. And don’t worry if you don’t stick to a rigid routine — it’s more important to show up for yourself, even if it’s in a laid-back way.

Embracing an eclectic approach can also help to avoid the ‘all or nothing’ trap that’s associated with rigid schedules. This flexibility allows you to listen to your body and mind, ensuring that your well-being practices feel supportive rather than burdensome.

You might predominantly rely on a structured schedule, yet incorporate an eclectic mix when you’re feeling low on energy or when your routine faces unexpected changes. By balancing both approaches, you create a sustainable well-being ritual that adapts to your unique needs, promotes self-compassion, and fosters a deeper connection to your overall well-being.

Committing to Your Wellbeing Journey

You don’t need to wait for the ‘right time.’ Make a commitment today to integrate rituals into your daily life to provide structure and intention, helping you transition from intellectualising to actively participating in your well-being. The key is consistency. By committing to your chosen practices, you can develop a routine that nurtures both your mind and body, reinforcing the connection between the two.

The journey to better mental health is multifaceted. Understanding the ‘why’ and ‘how’ is important, and so is commitment to action. By embracing rituals, you can foster a deeper sense of connection to yourself, promoting good living and overall well-being.