How To Stop Overthinking And Start Living A Meaningful Life

“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 β€” 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.

5. Meditation:

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.

Control Anger – 13 Practical Ways to Ice Your Temper Instantly

Does your anger dominate your life? Do you piss off when your remote battery is over? How to control anger is a skill. It takes patience, time and practice to tame your temper.

The following are 13 useful ideas that you may want to to add your anger management goal. These tools will allow you to manage and control your anger.

Overview of Anger

Anger, sometimes known as wrath or rage, is a powerful uncomfortable, and non-cooperative emotional state caused by an incident, hurt, or threat. Modern psychologist considers anger as a normal and mature emotion, that sometimes fruitful for survival. But rampant anger affects the physical and psychological state of a person.

People become angered while they think they or someone they care about has been mistreated when they are sure of the exact nature and sources of the distressing incident when they consider someone else is to blame, and when they believe they can still influence or handle the crisis.

For example, if a person’s car is damaged, they will be agitated if it was caused by someone else but sad if it was caused by situational factors or guilt and shame if they were directly responsible.

The source of an angry person’s rage is frequently found in a deliberate, intimate, and controllable characteristic of another person’s actions. For example, you can shout out at your mom for the excessive sugar in your tea but can’t show your temper before your boss for increasing your salary.

Michael C. Graham, a psychotherapist, defines anger as our expectations and preconceptions about the situation. Graham states anger almost always results when we are caught up “… expecting the world to be different than it is”.

This Is How Uncontrolled Anger Can Harm Your Life:

The continuous stream of stress hormones and related metabolic effects that happen with uncontrolled anger can sooner or later damage a broad range of biological functions. Some of the health problems that have been linked with unmanaged anger include Headache, insomnia, anxiety, depression, digestion problem, heart attack, eczema, stroke, etc.

So, Here’s The Best 13 Tips to Control Your Anger:

1.Identify:

Learning to control anger begins with noticing that you have a problem, identifying when your anger is getting out of hand, and then looking for help. Some physical signs of anger are the following-

  • clenching your jaws or grinding your teeth
  • headache
  • stomach ache
  • increased and rapid heart rate
  • sweating, especially your palms
  • feeling hot in the neck/faceshaking or trembling
  • dizziness

Emotionally you may feel:

  • Like you want to get away from the situation
  • irritated
  • sad or depressed
  • guilty
  • resentful

2. Understanding Anger:

Before you look for new ways to calm yourself down, consider whether your anger is a friend or an enemy. If you are watching someone’s rights being violated or if you are in a terrible situation, your anger can be useful. If, on the other hand, your anger is causing you distress or ruining your relationships, it could be an enemy. In this situation, it makes sense to work on handling your emotions and calming down in these situations.

3. Take a Break :

Take a step back from the angry circumstance (if possible). In a crisis, especially during a heated argument or an angry outburst, it is better to take a break and walk away from the situation for a while. It allows the individual to relax.

4. Count Down:

Start counting down (or up) to ten. Start at 100 if you are truly insane. Your breathing rate will calm and your anger will likely decrease in the time it takes you to count.

5. Repeating Mantra:

Repeating a calming phrase might help you express unpleasant emotions like anger and irritation more easily. When you are feeling overwhelmed by a circumstance, slowly repeat “Take it easy” or “Everything’s going to be all right.” If you want, you can say it out loud, but you can also say it silently or in your mind.

6. Take Deep Breath:

Deep breathing is one of the most effective methods for reducing stress and frustration. This is because deep breathing sends a signal to your brain to relax and calm down. This message is then sent to your body by your brain. You can do the exercise either sitting or lying down.

  • To start, put one hand on your belly and the other on your chest.
  • Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
  • Hold your breath, and silently count from 1 to 7.
  • Breathe out completely as you silently count from 1 to 8.
  • Try to get all the air out of your lungs by the time you count to 8.
  • Repeat 3 to 7 times or until you feel calm.

Notice how you feel at the end of the exercise.

7. Find Immediate Solution:

Rather than concentrating on what made you angry, focus on making decisions and solving problems. Remind yourself that shouting will not solve anything and may even make the situation worst. For example, suppose, you have missed the train to go to your workplace. And then you have started blaming yourself. Instead of it, you should start finding other ways to reach there.

8. Play the Opposite :

β€œOne of the quickest ways to change a painful feeling is to act the opposite. Smile instead of frown. Speak softly rather than loudly. Relax instead of tightening. Disengage rather than attack. Empathize rather than judge,” says authors Matthew Mckay and Peter Rogers of The Anger Control Workbook.

9. Do Excercise:

Regular exercise can greatly help in the reduction of stress, which can result in anger. Go for a quick walk or run, or spend a bit of time doing other fun physical activities if you feel your anger is mounting.

10. Find Alternative Channel:

Changing the channel in your head and focusing on something else entirely could be the most efficient tool to relax. For example, you can clean your room, paint, dance, play any musical instruments, sing, weed the garden, play with kids, and so on.

11. Forgive:

Forgiveness is an incredibly useful tool. Allowing anger and other bad emotions to overpower positive emotions might lead to you being carried away by your anger or sense of unfairness. However, if you can forgive someone who has offended you, you may be able to learn from the situation while also boosting your relationships. So, Forgive others and most importantly to yourself.

12. Talk to a Friend:

Do not dwell in the circumstances that enraged you. Talking with a trusted, supportive friend who can provide a different view of the situation can help you evaluate what went wrong.

13.Write a Note:

Write a letter or send an email to the people who has angered you. Then delete it. Often, all you want is to express your emotions in some way, even if it is in something that will never be found.

References:

https://en.m.wikipedia.org/wiki/Anger

https://www.verywellmind.com

https://hms.harvard.edu/magazine/science-emotion/anger-management

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