“I am always getting things wrong.” “I don’t deserve that job.” If you are an over-thinker, you are well familiar with such statements which often keep popping up in your mind. The following 9 important tools can help you to stop overthinking and move in the right direction.
You will know exactly how it goes if you are an overthinker. A problem keeps springing up in your mind — for example, a health concern or a professional issue – and you can not seem to get it out of your head as you anxiously try to find some meaning or solution. The thoughts move round and round, but sadly, answers are rarely found.
When you overthink anything, your decisions become hazy, and your stress level rises. You spend too much of your time dwelling on the negative. It can be hard to take any action.
So, what’s an overthinking person do?
It’s time to face your fear and overcome it.
Here are the 9 ways you can try to stop overthinking
1. Be Aware
Rumination, or recurrent thinking, can be perpetuated by the way you respond to your thoughts.
Take note of how it affects your mood the next time you find yourself constantly going over things in your head. Do you have an irritable, anxious, or guilty feeling? What is the most important feeling that is driving your thoughts?
Awareness is the beginning of change and it is extremely important for shifting your thinking.
2. Imagine the Big Picture:
It is easy to become distracted by minor details when you are overthinking. While briefly considering these issues may provide you with new insights. The best way is to take a step back and analyze the bigger picture.
How will all of your current worries affect you in the next 5 or 10 years? Will anyone notice that you made grammatical errors in your college farewell speech? Will anyone think that your dance move at the party was silly?
Allowing little issues to become into major obstacles is not a good idea.
3. Get up and move around:
Changing your physical surroundings can make much difference. If you are walking or running, try to feel the sensation when your feet touch the ground or the sensation of the wind against your face. Changes in the environment might lead to variations in your mindset and can stop overthinking.
4. Name Your Emotion:
It’s great to be able to put a name to an emotion you are experiencing in your brain. If you can describe an emotion, such as “I am afraid” or “I am upset,” you can then develop on it by identifying more details in your emotions, such as “I am afraid I am going to screw up.” You have the time to try to think about that emotion once you have identified it.
Difficult situations and uncertain times can trigger worry and decrease our awareness of the present minute. Emotions influence our decisions. Even when we are compelled to make a planned and rational decision, we act on natural inclination. But meditation will enable you to accept the situations they are in. When you meditate, you react to a situation consciously. You do not respond in haste and say or do anything you will come to regret later.
6. Shift the Way You See the Problems:
It is usually a good idea to think about an important decision before making it. When we start pondering or negatively overthinking an issue, it can make us feel worried or stuck in terms of taking action. When we have an exaggerated concentration on a certain problem, how we see that situation is really important.
Understanding that we have a great sort of authority over our circumstances, viewing problems as opportunities, and are determined to stay on the road and work hard through these difficulties, we can all become much more productive and successful in attaining what we want in life. If, on the other hand, we find ourselves overthinking a situation, perceiving it as beyond of our control, bigger than us, or unsolvable, we undercut our confidence, capability, and strength.
7. Let Go of the Results:
The Bhagavad Gita, a spiritual text that has had a significant impact on my life, teaches us that we can live a happy life and fulfill our responsibilities (“dharma”) in life by focusing only on our effort, rather than the results of our work.
Because of the uncertainty of the outcome, focusing on results might cause stress. Focusing on our work, on the other hand, immediately puts us in the domain of something that we can manage. As a result, there is less mental pressure and an increased ability to deal with different challenges.
8. Daily Journal:
To avoid overthinking, you must first address the issues at hand. When you are feeling stressed, take some time to jot down everything that comes to mind, but then move your focus to the quick fixes. You can write down your thoughts daily to observe your thoughts.
9. Be Present:
Allow yourself to be free of all thoughts of yesterday and the future. No matter how much you aim to accomplish in the future or how much you have suffered in the past, celebrate the simple truth that you are living today. This is main the key to stop overthinking.
- Cultivate self-awareness: let go and stop worrying about your performance.
- Practice savoring: avoid worrying about the future by engaging yourself in the now.
- Concentrate on your breathing: enable mindfulness to calm you down and make your interactions with others more pleasant.
- Improve your ability to accept: rather than denying or running away from what is bothering you, walk toward it.
Note: Suggest seeking expert advice if you are unable to break free from overthinking.