Taming Monkey Brain: A Guide to Managing Restless Thoughts

“Monkey brain” feels like your mind is a circus, with thoughts swinging from one worry to the next.  If so, you’re not alone. In today’s fast-paced world, it’s common to experience “monkey brain,” often leading to rumination and worry. As a therapist, I see many clients struggling with this, and I’m here to share effective strategies help you with taming monkey brain to calm your mind and help you find peace.

Understanding Rumination and Worry

Rumination and worry are not the same thing, but both commonly co-exist in the strem of thoughtsthat a person with monkey brain experiences.

On the one hand, rumination refers to the tendency to think repeatedly about past events, such as mistakes, unpleasant disagreements, or instances of being treated badly. This can create a negative feedback loop that intensifies feelings of regret and distress.

Worry, on the other hand, involves concerns about future events, such as upcoming work projects, medical appointments, financial issues, or major life changes. These worries often arise in a random, non-linear fashion, exacerbating any existing anxiety.

Understanding Monkey Brain

The term “monkey brain” originates from Buddhist teachings, describing a restless, unsettled mind that jumps from thought to thought. But don’t worry—there are ways to help you with taming monkey brain and still this mental chaos.

Symptoms and Impact of Monkey Brain

People experiencing “monkey brain” often find:

• Difficulty concentrating with your mind constantly wandering, which makes it hard to focus on the required task.
• Anxiety and stress where racing thoughts fuel feelings of worry and tension.
• Overthinking and ruminating can get you stuck in loops of repetitive thinking about past mistakes and feelings of failure.
• Trouble sleeping when your mind doesn’t shut off at night.
• Irritability because the inability to focus leaves you easily frustrated.

Monkey brain cuases distress, leads to internal disharmony and affects interpersonal relationships. If you recognize this in yourself it may be time for you to engage with a therapist in “taming monkey brain”

Therapy Approaches for Taming Monkey Brain 

The first step is to spend some time thinking about your thinking. What thoughts are you having?

• Do they lean towards positive, hopeful ideas or
• Are you busy beating yourself up for not being good enough or up to the challenge?
• Are your thoughts focused on the past or the future or a combination of both?

When I discuss this with my clients, they are very often amazed by the jumble of thoughts that come up in a short period of time.

As a therapist, I use a variety of approaches to help clients with taming monkey brain. Here are some of the most effective methods:

Mindfulness-Based Cognitive Therapy (MBCT)

MBCT combines traditional cognitive behavioral therapy (CBT) techniques with mindfulness strategies. It aims to break the cycle of negative thought patterns by increasing awareness of the present moment.

We practice mindfulness exercises like meditation, helping you observe your thoughts without judgment. This reduces the power of intrusive thoughts and promotes a more focused, calm mind.

We develop mindfulness skills, helping you stay grounded in the present moment. This reduces the impact of a restless mind. We focus on accepting your racing thoughts as normal and commit to mindful practices that align with your values, reducing distress.

Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment through breath awareness, body scans, or guided imagery.

I guide you through meditation sessions to help you gently bring your attention back to the present when your mind starts to wander.

Breathing Exercises

• Focus on slow, deep breaths to calm the mind and body.
• Experiment with some Mindfulness Exercises that you can find online.
• Breathing exercises reduce anxiety and promote relaxation.

Grounding Techniques

• Engage your senses to bring attention to the present moment (e.g., noticing five things you can see, four things you can touch).
• Grounding techniques interrupt racing thoughts and help you feel more centered.

Journaling also known as Expressive Writing

Write down your thoughts and feelings to process them and gain clarity.

Journaling provides an outlet for overwhelming thoughts and reduces their intensity. By putting your worries on paper, you can better understand and manage them. You can make a note of any exercises or activities that you found helpful. Do your best to set aside a little time each day so that you get into the habit.

Physical Activity

• Regular exercise improves both physical and mental health.
• Physical activity reduces stress and anxiety, helping calm a restless mind.
• Getting out into nature and appreciating what you are seeing can also be very helpful.

Spending time with your pet

Stroking or simply watching your pet (especially when the pet is asleep and breathing contentedly) can distract you from your racing thoughts.

Additional ideas to help you overcome rumination and worry.

Ethan Kross, PhD, in his book “Chatter,” outlines several additional techniques to help calm the mind and regain focus. These exercises are particularly useful if you find yourself ruminating over past events or worrying about future ones.

“Distanced Self-Talk”

One effective technique is “distanced self-talk. This involves addressing yourself in the second or third person, using your name or you instead of “me” or “I.” This method helps you step back from your immediate thoughts and approach problems more objectively, as if you were advising a friend.

For example, I might say, “Marilyn, you’re catastrophizing and imagining the worst-case scenario. What would you advise a friend in this situation?” This shift in perspective can help you become a better problem-solver and reduce the intensity of your inner chatter.

“Reframe Your Inner Dialogue”

Another strategy is to reframe your inner dialogue by recalling challenges you have successfully overcome in the past. Acknowledging your ability to handle difficult situations can broaden your perspective and boost your confidence in dealing with current issues. It also helps you realize that others have faced similar challenges and come through successfully.

“Imagine You Are Wrong”

Finally, try to imagine a future where your worst fears did not materialize. Visualizing a positive outcome, a month, or a year from now can help reduce the intensity of your worries and provide a sense of hope and perspective.

Taming monkey brain requires conscious effort and practice. By using techniques such as distanced self-talk, reframing your inner dialogue, writing expressively, and imagining positive outcomes, you can calm your mind and reduce the impact of rumination and worry.

These strategies, as outlined by Ethan Kross in “Chatter,” provide practical tools to help you regain control of your thoughts and improve your mental well-being.

Final Thoughts

Taming monkey brain can be challenging, but with the right strategies and support, it’s possible to find peace and clarity. Remember, it’s about progress, not perfection.

By incorporating mindfulness, acceptance, and practical techniques into your daily routine, you can tame the monkey brain and lead a more focused, calm life, greatly reducing anxiety.