Do you over think things every day? Are you feeling stressed and overwhelmed? This blog highlights 7 tips that can quickly calm your mind and reduce overthinking. Did you know that overthinking is a thought process that may involve ruminating on past events, stressing about future outcomes, or dwelling on worst-case scenarios. It can include everything from replaying conversations in your head to considering all the things you wish you had said during a discussion and even an interview situation. (Better-Up.com). Many people overthink!
It is regarded as an unhelpful habit and can be fuelled by anxiety and worry, which creates a snowball effect. For example, you may be anxious about whether you made a mistake or worried about what will happen at a future event. Overthinking often leads to unnecessary fear and stress that keeps you from living in the present moment.
However, with self-awareness and the right coping techniques, you can shift your brain and stop intrusive thoughts. Here are some common signs that you are overthinking.
- You can’t think about anything else: If you begin and end your day with concerns or deep worries.
- You are focusing on things you cannot control: Sometimes the success or failure of your decisions can hinge on factors outside of your control.
- You are second-guessing your decisions: After you have made a decision, overthinking may cause you to have doubts about whether you made the right choice.
- You feel mentally exhausted: Overthinking creates a negative feedback loop that saps your mental energy. If you are prone to overthinking, then you may not be able to relax completely.
The short-term effects of overthinking can build over time, creating long-term consequences that affect your physical health, mental health, and overall well-being. Here are 7 tips to help calm your mind and minimize the overthinking habit:
1. Take deep breaths
Close your eyes and breathe slowly. Deep breaths deliver more oxygen to the brain. This activates your parasympathetic nervous system, which is responsible for helping you “rest and digest” after a stressful event. It’s the opposite of your sympathetic nervous system, which triggers your fight-or-flight response.
2. Find a distraction
If breathing techniques don’t help your brain stop ruminating, find a way to distract yourself. Distractions help shift your focus away from what’s troubling you, which can reduce stress. A temporary distraction may be exactly what you need to reset and recharge. It could be as simple as setting a timer for 15 minutes and focusing on other things such as going for a brisk walk, cooking, watching TV or other physical exercises including stretching.
3. Acknowledge your successes
You deserve acknowledgment for your successes, no matter how small or big. Each time you accomplish something, take time to celebrate the win. This can help you develop a positive mindset that may make it easier to identify when you’re overly focused on negative outcomes.
4. Start journaling
This is a fantastic way to reflect on your attitudes and progress while developing mindfulness. According to a study published in the journal JMIR Mental Health, journaling can also reduce anxiety symptoms you might experience when overthinking. It also helps you carve out some time in your busy schedule for rest and self-reflection.
5. Live in the present moment
The habit of mentally debating your thoughts keeps you tethered to past events or future predictions. However, accepting and letting go of negative thoughts can help bring you back to the present moment.
6. Being Mindful
Meditation and mindfulness are two stress management techniques that can help you enhance your mood, reduce anxiety, and improve emotional regulation. Activities that help you narrow your focus on a peaceful setting or sound can quickly relax your body and distract you from overthinking. Think of calming music, chanting, animal sounds or just listening to the world around you while lying on the ground or in a comfortable location.
7. Practice the 5-4-3-2-1 grounding technique
When overthinking starts to overwhelm you, engage your senses to anchor yourself in the present moment. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps interrupt racing thoughts and brings your attention back to your immediate surroundings.
Overthinking can be caused by internal and external factors both in and out of your control. Other common conditions that will trigger this including mental heal conditions, trauma, perfectionism, and low self-esteem. There is help available through personal coaching and seeking professional support from mental health professionals as they can guide you through dark times and teach you to reframe your thoughts.