Move A Muscle, Change A Thought

We’ve all experienced those moments—those days when our minds feel like they’re running in circles, trapped in a loop of anxious, negative, or overwhelming thoughts. As a therapist, I often hear clients say they feel stuck, mentally and emotionally weighed down, unsure of how to break free from the cycle. But here’s a simple truth: sometimes, the key to changing what’s happening in our minds starts with what’s happening in our bodies.

The phrase "move a muscle, change a thought" is one I often bring up in sessions, and it can be a surprisingly effective tool for those looking to make small, manageable shifts in their mental health. It’s a reminder that our bodies and minds are intricately connected, and by engaging in even the smallest bit of physical movement, we can create a ripple effect that helps shift our mental state.

Why Movement Matters for Mental Health

In the world of psychology, we talk a lot about the mind-body connection. Research has shown that physical activity can positively impact our mood, stress levels, and overall mental health. When we’re stuck in a negative thought pattern, it can feel paralysing, as if no amount of positive thinking can pull us out of it. But here’s the thing: we don’t always have to rely on thinking to get unstuck. Movement can be a powerful way to shift gears, offering a more accessible approach to changing our emotional state.

When we "move a muscle," we engage our body, which helps to release endorphins—those feel-good chemicals that can naturally lift our mood. Whether it’s taking a short walk, stretching, or even doing a simple task like cleaning the kitchen, movement helps us create space between ourselves and our thoughts. That space allows us to take a step back, breathe, and see things from a different perspective.

How Does It Work?

Let’s break it down: when we’re anxious or stressed, our body often feels tense, and our thoughts race, making it hard to focus or relax. Moving our body can create a physical interruption in this cycle. Here’s how it works:

Distraction: Moving your body can serve as a form of distraction. It pulls your attention away from spiralling thoughts and directs it toward something tangible—whether it’s the rhythm of your footsteps, the stretch in your muscles, or the sound of your breath.

Engagement: Physical movement requires coordination and focus, both of which engage your brain in the present moment. This helps anchor you in the "now," making it harder for your mind to wander into unhelpful thought patterns.

Physiological Impact: Movement gets your blood flowing, increases oxygen to your brain, and releases endorphins. These physiological changes can calm the stress response, making you feel more grounded and less reactive to negative thoughts.

Small Steps, Big Impact

You don’t have to run a marathon or spend hours at the gym to benefit from this concept. In fact, small movements can be just as effective. Here are a few ideas that I often suggest to clients:

Go for a 5-minute walk. The simple act of walking outdoors, even just around the block, can help clear your mind and give you a fresh perspective.

Stretch or do yoga. Stretching is a gentle way to connect with your body and release tension. Even a few minutes of yoga can help centre your thoughts and bring calm to your nervous system.

Clean or organise. Sometimes, tidying up your space can help tidy up your mind. Simple tasks like washing dishes or folding laundry can serve as meditative activities that soothe a busy mind.

Breathe with movement. Try mindful breathing while moving. Take deep breaths in sync with your steps or arm movements. This not only helps calm your thoughts but also deepens the connection between your body and mind.

What to Remember

"Move a muscle, change a thought" isn’t about ignoring or avoiding your feelings. It’s about creating a healthy interruption—an opportunity to pause, reset, and approach your thoughts from a more balanced state. By incorporating movement into your daily routine, you’re giving your mind the space it needs to process emotions in a healthier, more productive way.

If you’re exploring your mental health, remember that change doesn’t always have to come from grand gestures or intense interventions. Sometimes, the smallest steps can have the biggest impact. So, the next time you’re feeling stuck in a thought spiral, try moving a muscle. You might just find that your thoughts follow suit.

Disclaimer: The resources provided on this site are for educational purposes only and are not intended as a replacement for professional therapy, counselling, or medical care. Please consult with a licensed mental health clinician for any personal concerns or questions. In case of a crisis, contact emergency services immediately.