Stuck in Your Head or Frozen in Place? How Your Brain Networks Affect You (and How to Ground Yourself)
Have you ever noticed how sometimes you can’t stop replaying a conversation in your head, while other times you can’t seem to focus on anything at all? Or maybe you get caught in perfectionism—pushing and over-controlling—until you’re completely drained.
You’re not alone. These experiences often come back to how your brain networks are working together (or not). The good news? With the right grounding techniques, you can reset and find your way back to balance.
🌌 The Default Mode Network (DMN): Your “Story Brain”
The Default Mode Network (DMN) is active when your mind is wandering, reflecting on the past, or imagining the future. Think of it as your “story brain.”
Overactive DMN: Rumination, replaying conversations, “stuck in your head,” shame spirals.
Underactive DMN: Dissociation, numbness, feeling disconnected from yourself.
Grounding Techniques for the DMN:
When overactive: Name 5 things you can see/hear/feel, schedule “worry time” later, or take a walk to bring yourself back to the present.
When underactive: Hold a weighted object, splash cold water on your hands, or journal with the prompt: “Who am I right now? What part of me is here?”
🎯 The Cognitive Control Network (CCN): Your “Focus Brain”
The Cognitive Control Network (CCN) helps you focus, plan, and get things done. It’s your “focus brain.”
Underactive CCN: Trouble concentrating, procrastination, brain fog.
Overactive CCN: Perfectionism, rigidity, over-checking, exhaustion from pushing too hard.
Grounding Techniques for the CCN:
When weak/underactive: Break tasks into tiny steps (“First put on shoes, then walk to the door”), use timers or sticky notes, and practice short bursts of mindful focus (like following one sound for 1 minute).
When overactive: Loosen control with movement (shake out arms, stretch), use long-exhale breathing, unclench your jaw and shoulders, or do something playful and imperfect on purpose.
🔀 The Salience Network: Your “Switcher”
The Salience Network acts like a traffic controller between Story Brain (DMN) and Focus Brain (CCN). It helps you decide what to pay attention to.
When it’s not functioning well, you can feel “stuck”—unable to switch out of worry, numbness, or over-control.
Grounding Techniques for the Switcher:
Say out loud what state you’re in: “I’m stuck in worry” or “I’m shutting down.”
Do a quick physical reset: stand up, clap, or splash water on your face.
Create a ritual: light a candle before journaling or shake out your arms between tasks.
✨ Putting It All Together
Understanding your DMN (Story Brain), CCN (Focus Brain), and Salience Switcher gives you a roadmap for self-regulation. Instead of beating yourself up for being distracted, frozen, or over-controlling, you can:
Notice which brain mode you’re in.
Name it (Story Brain, Focus Brain, or Switcher).
Shift with grounding techniques that fit the state you’re in.
Over time, these small practices help your brain networks work together more smoothly, so you feel calmer, clearer, and more in control.
📥 Ready to Try It for Yourself?
We’ve created a free worksheet to help you notice whether your Story Brain (DMN) or Focus Brain (CCN) is overactive or underactive—and which grounding practices can help you reset.
👉 Download your free worksheet here
Use it as a daily check-in, or keep it on hand for those moments when your nervous system feels out of balance.
💡 With practice, you’ll start to recognize your brain states more quickly—and shift into grounding before you spiral.
