Running on Autopilot

by Dr. Bryanna Campbell

Day in and day out, same routine. Wake up, work, work again, work some more, attempt to sleep, wake up and do it all over again. It feels like just going through the motions. Does this sound like you?

I’ve been there. There was a time when I felt like I’d been running on autopilot for so long that I didn't even realize how dim my light had become. Between school, personal events, and numerous family events I never felt like I had the energy to deal with (or feel) anything. I had numerous health issues that were likely impacted by stress and compounded grief, anxiety, anger and sadness. I felt like I was riding on a spare tire for entirely too long and was at risk of doing irreparable damage to my mind and body if I didn't take time to truly attend to myself. 

Riding on a spare tire is supposed to be a temporary fix, but what happens when we don’t have the currency (money, time, energy, or language) to get the replacement tire? We accumulate more and more damage with no actual attempts to repair. We can only patch the tire so many times before it gives out. 

Autopilot has its place and time, but left unchecked it can be dangerous. It impacts our ability to reflect, interact authentically, and develop perspective. It makes it difficult to exist in the present. It keeps us from attending to what we truly think and feel. For example, autopilot can convince you that you’ve made no progress, keep you from truly understanding or feeling understood by others, or convince you that nothing you do matters. 

A potential remedy? Practice being present. Being present can be freeing for some, but let’s be real it can also be unsettling or even scary if we aren’t used to it. Being present can sometimes feel vulnerable. How often do you sit with yourself and learn to label and exist in your experience? Who has the time? Who taught you the language? Who has the tools?

How can I practice being present?

Great question! Many of us are so used to going and going that the idea of slowing down and being present with ourselves can sound odd. Being present is the idea of being aware of what’s happening for you in this moment. Here are a few ways you can practice being present:

5-4-3-2-1 Grounding

Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste (or would like to taste soon!). Describe them in detail to really attune yourself to the present moment!

*If any of these senses are impaired you can restructure this exercise to fit your needs.

Box Breathing
Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat 4x.

Single-Task Something
Drink a beverage. Have a snack. Fold laundry. Drive. Try to do only that—no multitasking this time.

Nature Pause
Go outside if you can. Notice the sky, trees, breeze, or warmth. Name the sounds you notice. Even 1 minute counts.

Set a Reminder
Use your phone or sticky notes to ask:

“How would I describe where I am right now: Mentally? Physically? Emotionally?

Name What’s Real Right Now

“Today is ____. I’m sitting in this chair. I can feel ___. The temperature here feels ___. The furthest sound I can hear is ____. The closest sound I can hear is _____.”
This can help reorient you to the current moment.

Well done! Now you have some tools to help you be present with yourself.

Check in with yourself: What’s keeping you on autopilot? Make a list. Include money, health, current political climate, and our other universal needs. I also encourage you to explore other avenues including fear, anger, trauma, feeling stagnant, and so on. 

A reflection question for you: What would I ideally need to be able to shift out of autopilot mode? Is there anything I may be avoiding? Are there any thoughts or feelings I have that may need a space?

Action for you: Take 10 minutes to intentionally think about it. 

Take the First Step Toward a More Mindful Life

If you’ve been feeling like you’re running on autopilot, it’s okay to take a pause and consider a new way forward. Therapy is one way that can help you reconnect with your true self, explore your patterns, and create a more intentional, fulfilling path.

Vital Voyages Psych is here to support you. Reach out today to schedule a consultation, and together, we can explore how to make meaningful change at your own pace.