Autopilot Off: A Psychiatrist’s Guide to Staying Present

Ten years driving the same neighborhood route, and I got a wake-up call: a police warning for a prohibited left turn. Three signs—two by traffic lights, one at the intersection—had been up for two weeks, and I missed them all. I wasn’t stressed, just wrapped up in rewarding things: a new project, news on the radio, my mind humming. As a psychiatrist, I know why: our brains filter out changes to manage mental demands, even the good stuff. It’s called perceptual overload, and it happens to all of us.

In my crisis unit, I met a patient whose tense shoulders and clipped words hinted at deeper anxiety. By noticing these subtle cues and keeping our talks brief, I helped them feel safe, avoiding an emotional spiral. We all have an “emotional bucket.” When it’s nearly full—of work, joy, or worry—we tune out to avoid overflow. But that can mean missing warning signs, like my traffic mistake or early hints of stress, like a racing heart or shorter fuse.

After that warning, I started micro-mindfulness. At a red light, I take deep breaths and notice my surroundings—trees, sounds, the sky. Walking from clinic to inpatient unit, I focus on my steps and breath, not my phone. These tiny pauses sharpen my awareness, helping me catch changes in my world or myself, and they make me feel more alive, more connected.

Try This: Next time you’re at a red light or walking, pause. Breathe. Notice what’s around you—colors, sounds, your own heartbeat. Do it for a week and see what surprises you in your world or emotions. Drop a comment with what you notice—I’d love to hear!

#MindfulnessMatters #MentalHealthAwareness #StayPresent #MicroMindfulness #EmotionalWellness #MindfulLiving #MentalClarity #StressManagement #SelfAwareness #EverydayMindfulness