Are you a chronic thinker? If so, it didn’t take you long to answer that question. Overthinking or constantly dissecting and analyzing every thought in your head, every move you have ever made or will make in the future. It can leave you paralyzed and unwilling or unable to take any action in your life.
Overthinking puts you in a certain state of mind, reworking something already happening in your brain. Something you have no control to change or leave you worrying about a future decision. But hope is not lost!
You can make mere changes right now to relax and stop overthinking by following easy tips. Read on for all the details!
Overthinking Is Not Always Bad
But why do I think too much about everything? If you’re wondering why you’re constantly overthinking, it’s worth noting that overthinking isn’t always a bad thing. Repeating past actions and decisions can be a powerful tool for learning and growing from mistakes. It can be a condition of self-reflection that could help you see a past situation in a new light.
Overthinking can also help solve problems and even support the decision-making process. However, the problem arises when thinking about a situation turns into obsessing over things that are now completely uncontrollable.
Overthinking becomes a problem when you have no real purpose for your life. When overthinking no longer serves you, it’s time to quit.
What Causes Overthinking?
Overthinking is a very common problem, especially among young and middle-aged adults and even more so in women. Overthinking can be rooted in self-doubt or a lack of healthy self-esteem. It can be related to stress and anxiety, or it can even be the result of past trauma or negative early life experiences.
Sometimes identifying the cause can help bring the behavior to an end. Towards that end, it’s worth spending some time doing the inner work to uncover the source of your overthinking. Regardless of the cause, overthinking gets in the way of enjoying everyday life, can affect sleep cycles and quality, and if left unchecked, can even lead to depression. Here’s how to relax and stop overthinking.
What Are The Tips To Stop Overthinking?
Overthinking can be an annoying and downright troublesome habit that can lead to increased stress, anxiety, and even mental illness issues down the road. And while overthinking isn’t a pattern you can turn off all at once, the good news is that there are definite simple tips you can take to stop overthinking, and you can start today.
Try a few tips from this list to stop overthinking and find out what’s best for you, your personality, and your situation.
Recognize When You’re Overthinking
We may think about whether overthinking, overeating, or falling asleep is the first step in making real change. It may sound simple, especially if it seems like you’re always overthinking it, but hear me out. It is taking the time to acknowledge that you are doing something.
You must be very aware of when you fall into the habit of overthinking. Look at the situation that has brought you to that state of mind and note it. Please do not get frustrated or angry with yourself. You must recognize when you are overthinking it and let it go. If you know what triggers your overthinking, it will help you as you take steps to get out of it.
Practice Being Mindful
Mindfulness is the ability to practice the power of being fully present. It has to be under the control of your own experience. Suppose you are conscious, like a ‘superpower’ that allows you to be fully aware of your current situation. In that case, you must focus your attention and step back from your experience to understand your feelings, thoughts, and emotions fully. Sounds pretty powerful, huh?
To incorporate ‘mindfulness’ is easy when there are so many daily opportunities to step back and bring your attention to your present moment; make an effort to do so.
Don’t think of it as just another thing on your to-do list; think of being mindful as a way to understand your feelings and emotions without prejudice, process information, and be more present in your own life.
Try Relaxation Techniques
We also know that abdominal breathing is diaphragmatic breathing. It uses the diaphragm to supply the lungs with oxygen entirely. Do inhale through your nose, allowing your abdomen to increase, and exhale through your mouth as you squeeze your abs. Deep breathing is a powerful relaxation technique, so immediately after your conscious intervention, you can follow up with a few deep belly breaths.
The above said effective exercise helps you. It allows you to keep relaxed and de-stressed yourself. It also supports getting out of your head. Also, take some time to sit with your thoughts or meditate while energetically trying to calm your thoughts. Further, both techniques can help you be more at the moment and relieve stress.
If sitting still isn’t working for you, think of some purposeful movement to help curb your overthinking. Get into a yoga practice – You can do it alone in your own home or go to a local studio and get the added benefit of socializing. However, it’s not just yoga. And you can also try tai-chi, relaxing stretches, or go for a walk; the movement counts.
Stress management and relaxation techniques can be powerful tools for ‘chronic overthinking.’ Incorporating those practices daily can help you balance your mind and body. Do try to do something to relax every day to combat the stress and anxiety that trigger overthinking effectively.
Unload Your Brain
There is something very cathartic about writing your feelings on paper. Further, it lets your worries flow through you. However, you may not be a pen and paper person,’ Still, you prefer to write them down, whatever works!
Writing down your concerns and feelings helps you let go of those negative thoughts and frees up valuable space in your brain for more productive things. Write down whatever keeps you updated: your to-do list, shopping list, the kid’s pick-up time, anything! It is a good option to try right before bed if you usually stay up all night and can’t fall asleep.
Lastly, make sure you keep it up! Long-term solutions to relax and stop overthinking are persistence and patience.