Slow down, ya think too fast
B u t t e r c u p s
I decided to take one of those mindful walks. I started out by walking slowly and intentionally. The morning smelled like dew and fresh grass. The sky was impossibly blue. I took in the view of a grassy hillside scattered with tiny yellow flowers.
Buttercups.
Immediately, my mind wandered to childhood memories of holding these little flowers under my chin to see if there was a yellow reflection. “It means you like butter,” we used to say.
Then came the next thought: Are they actually called buttercups?
Out came the phone. Within seconds, I learned that buttercups are technically invasive weeds. Aggressive, difficult to remove, and toxic to grazing animals.
And just like that, my mindful walk became another trip through my head.
Beyond buttercups, I often hear people say that they are stuck in their heads. They express that they are often replaying memories, and spiraling downwards into vicious cycles of shame, blame, and regret.
Obsessing over what was said or done, can leave us feeling exhausted and confused.
According to the Laboratory of Neuro Imaging at the University of Southern California, the average brain generates 48.6 thoughts per minute—amounting to about 70,000 thoughts per day.
- Alpert, J. A Selection of Fascinating Facts About the Brain and Heart. The American Journal of Medicine, 2024; 138, 921-922
No wonder so many of us feel overwhelmed, distracted, anxious, ashamed or stuck. We spend so much time inside our heads that we forget we also have bodies.
Here’s a hint: Your body is the antidote to the constant musings of the mind.
In somatic experiencing we learn and understand that our thoughts, emotions, and stress responses actually live in the body. When we reconnect with the body, we give the autonomic nervous system a chance to settle, instead of staying trapped in ruminating thoughts.
When your thoughts start spiraling, try returning to your senses:
Press your feet into the floor and notice the ground beneath you.
Take three deep breaths into your belly and let your exhale soften your muscles.
Pause and notice three things you can hear, see, or smell right now.
Therapy can help you move your thoughts into more organized categories. Therapy can also help you figure out your why: your reasons, and the deeper meaning behind why certain thoughts and emotions keep arising.
This week, consider this your invitation to step outside for ten minutes without trying to optimize, research, document, track, or Google anything. Just walk. Notice the trees, the birds, the breeze, and the buttercups, even if search results say that they are technically weeds.
“La, la, la, la…I've been thinking…”
Enjoy this beautiful song named for my home state, Maryland.
After you enjoy your listening, please come back here to finish reading more “Insights from Outside”.
Also, warning, this song may get stuck in your head. Perhaps this is an invitation to practice returning to your body.
Maryland (song by Vonda Shepard)
METAPHOR OF THE MONTH
These daisy's have found their way up through deep, dark cracks in the pavement. They exemplify RESILIENCE! Resilience is the ability to overcome adversity. It is the ability to cope with trauma and life stressors and yes, even grow.
FEATURED TRAILS!
MONTGOMERY PARKS
May is Mental Health Awareness month, and I have decided to open this trails section to bridge nature and mental health.
Take a few minutes to explore the park's website to see what's familiar or new and also accessible to you. Pick a trail, a park bench, or a fun playground and head outside!
I am constantly amazed that even after living here my whole life, I can still discover new parks and trails!
WALK & TALK PROFESSIONALS:
Ethics and nature in counseling and psychotherapy. Orientation and emerging areas.
Thomas Doherty, Psy.D, Ryan Reece, PhD, & Jennifer Udler, LCSW-C
May 14, 2026 | 9 AM-1 PM PST
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