Music Mental Health Diary Entry Day 14: Feeling Trapped Inside Your Own Head and How to Deal With it

By Rich Steve Beck - PMFC Global Editor

Thoughts swirl like a racket you can’t turn off. You’re knackered, stuck in your own head, chewing over the same old rubbish—worries, mistakes, what-ifs that won’t quit. Life’s out there moving, but you’re pinned inside, trapped by your own noggin. Work’s a slog because you’re half elsewhere, replaying some daft row or fretting over tomorrow. Musicians, producers—I’ve been there, lost in my skull while a track sits unfinished, and you’ve felt it too, haven’t you? That suffocating loop where you’re your own jailer. It’s not just a bad day—it’s a cage. You want out, but the key’s buried under all that noise. The bills pile up, the hours drag, and your brain’s a right mess, making it worse. You’re not daft for feeling this—it’s human. But you don’t have to stay locked in. There’s ways to crack the door open, bit by bit, and give yourself some air. You’ve got a life to live, not just a head to fight. Start by owning it—this trap’s real, but it’s not permanent. You can shift it, even when it feels like you’re drowning in there.

What’s the loudest noise in your head right now? Let it sit for a sec.

Get It Out of Your Skull

The racket’s deafening because it’s all bottled up. You’re stewing, letting it bounce round your head till it’s a right din. Grab a pen and paper—nothing fancy, just something to scribble on. Write down whatever’s clawing at you. “I messed up that job.” “I’m skint again.” “They’ll think I’m useless.” Don’t fuss over spelling or sense—just dump it out. I’ve done this after a night of fretting over a mix that went nowhere. Filled a page with every daft worry, and it stopped rattling round my brain. You don’t need to keep it—chuck it after if you want. The point’s to get it out where you can see it, not let it fester inside. It’s like airing out a stuffy room. Your head’s not a bin—stop treating it like one. Give it a clear-out, and you’ll feel the space open up, even just a crack.

When did you last let your thoughts spill out? Try it today.

Talk to Someone Real

You’re trapped because it’s just you and your head, round and round like a dodgy record. Bring in another voice. Find a friend, a family member, anyone who’ll listen, and let it rip. Say, “I’m stuck in my own mess up here.” Tell them what’s spinning—don’t dress it up, just get it said. I’ve rung a pal after days of overthinking a job, blurted out, “I’m losing it over this,” and he just listened. Didn’t fix it, but broke the loop. You don’t need answers—just ears. It’s not weak to lean on someone—it’s smart. Your brain’s a echo chamber on its own, and a real chat punches a hole in the wall. Pick someone you trust, not some nosy sod who’ll make it worse. You’ll feel less alone in there, and that’s half the battle.

Who can you natter to? Give them a bell.

Move Your Body to Shift the Mind

You’re stuck because you’re still—sat there, slumped, letting your head run riot. Get up and move. Walk round the block, quick as you can manage—feel the air hit your face. Stretch your arms up till your back cracks. Dance about like a prat if you’ve got the space. I’ve paced the room after hours of brooding over a track, letting my legs shake out the fog. Works a treat. You don’t need a gym or a plan—just motion. It’s not about fitness—it’s about jolting your brain out of its rut. A mate of mine started kicking a ball about when his head got too loud. Said it was like flicking a switch. Your body’s not just a lump to carry your woes—use it to break the grip. You’ll tire out the noise, and it’ll quiet down a bit.

When did you last shift your bones? Get up now.

Pick One Thing to Do

The trap’s tight because everything’s piling up—too much to think about, so you think about it all at once. Stop staring at the whole mess. Pick one tiny job—send that email, wash a plate, sort a drawer. Do it, finish it, move on. I’ve been paralysed by a head full of worries, then forced myself to tweak one bit of a tune. Felt like climbing out of a pit, one rung at a time. You don’t need to fix the world today—just one thing. It’s not daft—it’s a lifeline. Your brain’s spinning because it’s got no anchor. Give it a job, something real, and watch the chaos shrink a bit. You’re not useless—you’re just overwhelmed. Start small, and you’ll prove it to yourself.

What’s one job you can knock off? Do it today.

Shut the Noise Off for a Bit

Your head’s a racket because you’re feeding it—telly blaring, phone pinging, chatter everywhere. Cut it. Find a quiet corner and sit there, five minutes, no sound. Listen to your breathing—slow it down if you can. I’ve done this after a day of spinning out, just me and the silence, and it’s like a reset button. You don’t need to meditate or any of that—just hush. The world’s loud enough without you piling on. Give your brain a breather, a chance to settle. It’s not running away—it’s taking back a scrap of control. You’ll hear your own thoughts clearer when the din’s gone, and they won’t feel so heavy.

When’s the last time you sat quiet? Try it soon.

Stop Chasing the Past

You’re trapped because you’re stuck on what’s done—some daft choice you made, a row you can’t unhear. Let it lie. Say out loud, “That’s over,” and mean it. Picture it drifting off like smoke. I’ve chewed over a job I fluffed for weeks, till I told myself, “It’s gone,” and shoved it out my head. Worked better than I thought. You don’t need to keep reliving it—it’s not fixing anything. Your brain’s a time machine stuck in reverse. Kick it forward. What’s done is done, and you’re not paid to torture yourself over it. Free up that space for now.

What’s one past bit you can drop? Say it’s gone.

Quit the “What If” Game

The head’s a maze because you’re playing “what if”—what if I’d said that, done this, been smarter? It’s a mug’s game. You don’t know, and guessing just ties you in knots. Tell yourself, “I can’t change it,” and leave it there. I’ve wasted nights wondering what if I’d pushed harder on a gig. Pointless. Got me nowhere but deeper in the hole. You’ve got to stop asking. Write down what you can do today instead—something real, not a ghost. You’re not a fortune teller, and you don’t need to be. The trap’s tightest when you’re chasing shadows. Step into what’s here.

What’s your “what if”? Chuck it out.

Give Yourself a Breather

You’re knackered from fighting your own head. The battle’s nonstop, and it’s wearing you thin. Take a break—proper one, no guilt. Nap for half an hour, sprawl on the couch, stare at the ceiling like a daft sod. I’ve crashed out after a day of mental scrapping, and it’s like a lifeline. You don’t need to push till you snap. A friend of mine started taking short rests when his brain got too loud. Said it stopped him going under. You’re not a machine—give yourself a minute. The world won’t end if you pause, but you might if you don’t.

When’s your next breather? Take it today.

Find a Bit of Joy

The trap’s worse because there’s no light in it—just gloom and noise. You’ve forgotten what feels good. Dig out something you like—kick a ball about, cook a decent scran, watch a rubbish film. Musicians, producers—I’ve told you to mess with a tune for fun, not work, and I do it too when I’m stuck. Doesn’t have to be big—just yours. A pal of mine started sketching daft cartoons when his head got heavy. Kept him sane. You need a spark that’s not about the grind. It’s not daft—it’s a rope out. Without it, you’re just surviving, not living.

What’s one thing you enjoy? Do it soon.

Talk to a Pro If It’s Too Much

The head’s a prison some days, and you can’t find the door. You’ve tried shaking it, but it’s stuck. Get help. Ring your GP, find a counsellor, spill it to someone who knows this stuff. I know a lad who couldn’t break out of his own skull after months of it. Therapy yanked him free, and he’s breathing again. You don’t need to tough it out alone—it’s not a badge of honour. I’ve been close to that edge myself, and a proper chat made the difference. You’re not broken—you’re just tangled. Someone’s got the tools to help you unpick it.

What’s holding you back from asking? Face it.

Set a Tiny Win

You’re trapped because it all feels too big—work, worries, the lot. Shrink it down. Pick one small thing to nail—send a quick note, sort a shelf, finish a task. I’ve been lost in my head, then forced myself to tweak one bit of a project. Felt like a win, and it pulled me out a bit. You don’t need to solve everything—just one thing. It’s a foothold. Your brain’s screaming because it’s got no grip. Give it something solid, and you’ll feel the ground shift under you. You’re not useless—you’re just swamped.

What’s one tiny win you can grab? Go for it.

Move the Goalposts

You’re stuck because you’ve set the bar daft—everything’s got to be perfect, done now, or it’s a bust. Ease up. Tell yourself it’s fine to half-finish today, leave the rest for tomorrow. I’ve beaten myself up over tracks I couldn’t nail in one go, till I said, “It’ll do for now.” Worked better than flogging myself. You don’t need to be a hero every day. Shift what you expect—make it human-sized. The trap loosens when you stop demanding the impossible. You’ll breathe easier, and the head won’t feel so tight.

What can you lower today? Adjust it.

Get Out of Your Space

The trap’s tighter because you’re stuck in one spot—same chair, same walls, same air. Change it. Step outside, even for ten minutes—feel the wind, hear the street. Move to a different room if you’re indoors all day. I’ve broken out of a head-spin by walking to the shop, letting the world jolt me loose. You need a shift—something to remind you there’s more than your four walls. A friend of mine started sitting in the park when his brain got too loud. Said it was like a reset. You’re not chained to that spot. Move, and the cage cracks a bit.

When’s the last time you changed your spot? Do it now.

Quit Judging Yourself Harsh

You’re trapped because you’re your own worst copper—every thought’s a crime, every slip a sentence. Stop it. Tell yourself, “I’m doing what I can.” You’re not a failure because your head’s loud—you’re just knackered. I’ve given myself a right kicking for not keeping up, till I said, “Enough, I’m human.” Eased the pressure. You don’t need to be perfect—you need to be alive. The trap’s tightest when you’re the judge and jury. Give yourself a break, and the walls pull back a touch.

What’s one harsh thought you can drop? Let it go.

Build a Bit of Rhythm

The head’s a mess because there’s no beat to it—just chaos. Set a loose groove—work a bit, rest a bit, eat when you’re hungry. Musicians, producers—I’ve told you to find a flow when the mind’s a muddle, and I stick to it myself. A pal of mine started timing his day after weeks of spinning out—hour on, half-hour off. Kept him steady. You don’t need a drill sergeant—just a rhythm to lean on. It’s not about rules—it’s about giving your brain something to follow so it stops running wild.

What’s your rough rhythm today? Start it.

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Rich Steve Beck is a podcaster (PMFC Global TV), pro audio engineer/producer community leader (Produce Mix Fix and Conquer), full Music Producers Guild member, and pro mastering engineer who's worked with platinum-selling and Grammy-winning audio engineers.

He is also on a huge journey discovering about his own mental health and has felt a calling, as a large music community leader, to be an advocate for open mental health discussions across the industry.

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