Thinking deeply about something is a common tendency in everyone’s mind. However, overthinking can cause unnecessary stress, affecting your work quality and mental health.
So, how to stop overthinking and anxiety? What is the most accessible and effective way to deal with your panic attack? Consider the information below to control your thoughts and lead a more positive lifestyle.
What is Overthinking?
Overthinking is considering, paying attention, even tormenting, and worrying about problems that have happened before. Overthinking also includes imagining the outcome over and over again.
We all overthink at least once. According to research from psychology professors, 73% of 25-35-year-olds overthink. This number also increases to 52% in the age group 45-55.
For example, when you think about your position, you always feel physically and mentally tired. So, the job, in your eyes, can always be wrong.
Overthinking is harmful to health. However, this habit is entirely changeable. Here are some practices you should build to replace your tendency to overthink.
1. Positive Thinking
Before constantly obsessing over a problem, try stopping to think about how it affects your mood and emotions. How do you react to your thoughts: upset, tormented, or anxious? Accurately identifying the emotions behind your thoughts is the first step to changing your overthinking.
After you acknowledge how you feel, you also need to learn to recognize toxic thoughts that keep repeating over and over. These unhelpful thoughts need to be thoroughly eliminated by you.
2. Looking for Distraction
Finding a distraction is a temporary but effective workaround that you can apply.
Try volunteering at a local organization, pursuing your musical interests, and learning new kitchen skills. Discovering new things will keep you from being overwhelmed with evil thoughts.
3. Breathe and Stay Calm
When you’re tired of tossing and turning, close your eyes and take a deep breath. This simple action calms you down to stop your chaotic thoughts. Practicing breathing exercises will help you relax after stressful working hours.
Breathing exercises will take you only a little bit of time. All you need to do is find a comfortable place, then rest your hands on your heart and belly. Start breathing in and out through your nose slowly.
4. Do Good Things
Some positive things you can do to get yourself to stop thinking about negative things like meditating and helping others.
With meditation, you will direct your attention to your inner life. Your mind will no longer be affected by stressful thoughts.
Meanwhile, helping others overcome difficulties will help you gain joy and a new perspective on an issue. In particular, focusing on helping others will leave you with no time to think about negative issues.
5. Be Aware of Negative Thoughts
Negative thoughts, especially automatic negative thoughts, will make you afraid and angry, ultimately killing your mental health.
To stop being hurt by negative transient thoughts, you must first write them down. Notebooks will be very helpful for you to record tense situations and your first thoughts when faced with those situations.
Then, you will need to actively change these thoughts. Find the reason for your negative thoughts, conflicting thoughts, or at least alternative thoughts to your initial fear or frustration.
For example, think about the biggest failure you’ve ever faced instead of thinking about how hard you tried.
6. Acknowledge Your Success
Negative thoughts take a toll on your confidence. And an excellent way to stop thinking negatively is to remember your achievements and strengths.
You don’t have to list outstanding achievements. It would help if you simply recorded the things you have done right in the last time, your contributions in life, work, and relationships with those around you.
7. Consider Different Points
Sometimes, the problems that make you think endlessly are less troublesome than you think.
Try to see the world with a different eye. Assessing the problems and difficulties you face from a different perspective will help you overcome them easily.
8. Write it Down
Write down your thoughts and an order to prevent these thoughts from reappearing. While writing down what has been bothering you for a long time, prepare yourself for space. Then translate the thoughts in your head into writing or drawing on paper or in any other way.
This writing activity will help you think logically and strengthen your mind. For example, you are worried about an upcoming trip and think it will be a disaster. Jot down these thoughts and the steps you can take to prevent the problem.
You should answer the question about what bad events could happen on an upcoming trip. And do you have proof that what you’re thinking will come true?
9. Live Responsibly
Overthinking past events will prevent you from moving on. If you’re constantly tormenting yourself with multiple fears, here are some ways to stop your stressful thoughts and focus on self-compassion.
- Record the thoughts that keep bothering you, making you stressed.
- Pay attention to your body’s emotions as you think about these issues. Accepting negative thoughts is the first step to improving mental health.
- Acknowledge your feelings.
- Use encouraging phrases like “I can accept myself,” “I was satisfied with what I received,” etc.
- Learn to live for yourself in the present moment. It will help you avoid getting stuck in past mistakes or future expectations.
Conclusion
These instructions can ultimately help you deal with overthinking and anxiety, as long as you practice them regularly and want to change bad habits that affect your mind.
If you have any other questions, remember to leave a comment to find an accurate answer. Thank you for taking the time to read the post!