STOP
OVERTHINKING
6 TECHNIQUES TO RELIEVE STRESS, DECLUTTER YOUR MIND, AND FOCUS ON THE PRESENT
(6 SIMPLE HABIT)
© Copyright by Wisdom Onye
What triggers overthinking and strategies for avoiding it.
An overthinker will readily attest to how the evolution of overthinking causes you to suffocate, become exhausted, and how, at the end of the day, all that thinking was a complete waste.
Rumination can develop as a result of overthinking, which is considered to be ineffective. It interferes with our ability to regulate our emotions and sleep habits, making it harder to enjoy daily activities.
Stress and anxiety are the two fundamental components that underlie overthinking. In addition to these fundamentals, self-esteem problems and self-doubt are other frequent reasons of overthinking. In light of the pandemic crisis, social isolation has contributed to our tension and anxiety, which is a normal reaction to fear.
We worry about your futures in this pandemic because there is so much uncertainty about everything, including sicknesses, fatalities, and money, among other things. These circumstances must push us down the road of overthinking.
Another element that can contribute to overthinking is trauma. Trauma survivors are more susceptible to thinking too much. For instance, parental neglect or child abuse can change a person's brain so that they remain in a permanent state of hypervigilance. That is to say, we are constantly on high alert for circumstances when we could normally fight, flee, or freeze. Therefore, under such circumstances, traumatized individuals may have obsessive thinking.
Those who are rigid about maintaining control, have perfectionist standards, or have obsessive tendencies may find themselves overthinking very rapidly. Such people start to obsess over their previous errors or potential future ones. They frequently fret about what other people will think of them.
We need to break this habit of overthinking now that you have identified its underlying cause. When you overthink, pay attention to how your body responds as well as your behavior. Since there is no one right answer, try the tactics listed below to determine which ones work best for you.
- Mindfulness and meditation
It has been demonstrated that mindfulness and meditation can improve overall psychological well-being. It enhances stress reduction, emotional control, memory, and concentration. Being present in the moment is the essence of mindfulness. When you are attentive, you may realize that ideas are present but make the decision whether to accept them or focus on something that makes you happy instead. Additionally, practice makes perfect, so developing a mindfulness meditation practice into a habit will help you manage your overthinking.
- Breath Control Drills
Your heart will also slow down as you concentrate on doing so, which will assist to relax your mind. Now that your mind is at peace, you may start anew with a constructive way of thinking.
Start by taking a deep breath and holding it for a few seconds. Once you feel the impulse to breathe in again, take a second deep breath and gently exhale. Repeat this until you feel at ease.
- Journaling
Becoming aware is the key. You must pay attention to your thoughts and remain conscious of them. You can change your thinking patterns once you become aware of them through journaling.
- Orient your thinking differently.
Fear is the root of overthinking because it causes us to focus on all the bad things that might happen. Once you learn to recognize when you are overthinking, you can stop and keep thinking positively. Consider the positive outcomes for some time.
- Get distracted
Put your efforts into something useful. You can sometimes break free from your negative thoughts by shifting your attention to enjoyable activities like your hobbies.
- Keep a gratitude journal
Being appreciative is preferable to feeling regret, as the latter will not allow you to change the past. Being thankful enables you to recognize all the admirable aspects of your surroundings.
Thinking too much is common. But you can change your bad emotions and ideas into positive, enjoyable ones if you mentally prepare for it. Additionally, keep in mind that you cannot anticipate the future and that it is useless to dwell on events that you are unsure will occur. Learn to transform your negative thoughts into positive, realistic, and correct thinking as a result.
Blog Author: Wisdom Onye
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