Stress and anxiety can make us mentally stuck, ruminating on the same thoughts over and over. Developing metacognition skills – the ability to reflect accurately on our experiences – can help us work through these feelings and move forward.
To start, we need to become aware of common cognitive distortions that can trap us in negative thinking patterns. These distortions include black-and-white thinking, jumping to conclusions, and negative filtering, which can make it hard to see things from different perspectives.
Another way we get stuck is due to brain processing issues related to ADHD. This can cause a “glitchy” switch between the Task Positive Network (TPN) and the Default Mode Network (DMN). The TPN helps us focus on tasks, while the DMN enables expansive thinking. However, when we’re trying to work, our brains often get caught in the DMN, leading to distorted thinking.
To overcome these issues, it’s essential to practice metacognition skills and become aware of our thought patterns. This can be done through self-reflection, talking to a trusted friend or therapist, journaling, or using a workbook. By doing so, we can develop strategies to recognize when we’re stuck and pivot towards more positive thoughts.
With time and practice, these skills can help us break free from mental stuckness and move into our bodies, taking action towards our goals. Remember, developing metacognition is a process that requires patience and persistence. Keep practicing, and you’ll find it easier to recognize when you’re stuck and get better at moving forward.
References:
Beck, M. (2025). Beyond anxiety: Curiosity, creativity, and finding your life’s purpose. The Open Field.
Dawson, P., & Guare, R. (2016). Smart but scattered guide to success: How to use your brain’s executive skills to keep up, stay calm, and get organized at work and at home. Guilford Press.
Hallowell, E. M., & Ratey, J. J. (2021). ADHD 2.0: New strategies to reboot your brain, confidence, and lives—from childhood through adulthood. Ballantine Books.
Mutti-Driscoll, C. (2024). The ADHD workbook for teen girls: Understand your neurodivergent brain, manage your emotions, and thrive in school and life. Instant Help Books.
Source: https://www.psychologytoday.com/us/blog/empowerment-is-real/202602/how-to-get-out-of-your-head