Overthinking makes you mentally repeat the same thoughts again and again and never be able to get over them. Unless you are a colleague, like someone I can bounce ideas off and maybe ask for feedback if ever going over the edge of my neuroses — or target practice in not pocketing all those dings to maintain confidence while comments about how it could have been better play on loop. What if you could stop overthinking in five minutes or less? In this article, I will share Proven Strategies to solve your problem when stuck in the loop of overthinking and helps you deal with it immediately (Peace of Mind).
Why We Overthink
The root of overthinking is usually anxiety, stress, or the fear that you might take a wrong turn. It can also be a learned behavior when you seek to preempt results or even forecast the future. Thinking about the things we experience is natural, but overthinking can soon become a mental trap that will wear us down and leave us in frustration.
1. The cycle can be broken by deep breathing.
The easiest way to quiet your mind almost instantly is through deep breathing. It gets you OUT of your head and BACK in the moment.
How to Do It:
- Sit in a quiet place where you can relax.
- Chin on the floor, eyes wide to watch, and breathe in deep through your nose for a count of four.
- Keep the breath for four, and exhale slowly out of your mouth to take six counts.
- Do this for a few minutes, focusing on the sensation of your breath
Example Insight: I used to be an overthinker at night and this would mean that it took forever for me to fall asleep. It just took a few minutes of deep breathing and my mind was calm enough that I could fall to sleep.
2. RELATED: 5-4-3-2-1 Grounding Technique
The 5-4-3-2-1method is a rhyming grounding exercise used to ground you in the present moment and stop overthinking;
Steps to Follow:
- 5: Look around and list five things you can see.
- Step 4 — Feel Four Textures Around You
- 3 things you can hear (Sounds)
- 2 Identify two sources of scent you detected.
The first step is to stay with what you can taste. Practicing this will engage your sensory inputs and bring you back to the ‘here’ rather than just being caught in distracting thoughts all day.
Example: A friend of mine is (used to be) incredibly nervous before meetings. Once she discovered the 5-4-3-2 method, it was not as difficult for her to remain calm and focused from that point on.
3. Challenge Your Thoughts
So, overthinking is usually rooted in hyper-rational thoughts. Questioning these thoughts will allow a fuller frame of vision and they have much less power.
Reframing empowering core beliefs in the context of how to challenge your thoughts
Recognize the Thought: Write down the exact thought that you feel is stressing you out.
Question its validity: Ask yourself if this thought is something that you know to be true or whether it has come out of your perception only?
Reframe the Thought: Counteract a negative thought with an alternative, neutral or positive statement.
For Instance: If you are anxious because of a work mistake, ask yourself: Is it honestly so bad? But in the grand scheme of things will it matter? In other words, reframing makes you calm and brings clarity.
4. Get Moving
Exercise is a great way to disrupt the cycle of rumination. The stress-busting endorphins your brain releases when exercising.Gradient Size↑
Physical Activity InspirationっPotential Quick Ideas
Take a brisk walk: Walking can clear your mind and lift your mood in just five minutes.
Stretches: Stretching can do wonders when it comes to releasing physical or mental tension.
Dance: Put some music on you like and dance. And, it is a very playful way of getting rid off stress and non-stop thinking.
Use Case: If I feel that perpetual overthinking is taking me down in flames, a brisk walk around the block helps. The change of scenery and the movement always restore me. — Sara Ruby
5. Practice Gratitude
When you focus on what is given to you, it attracts your attention away from overthinking and channels them into positive thoughts. Research has proven that gratitude can enhance us psychologically, making us happier and less stressed.
How to Practice Gratitude:
Take a few minutes to list 3 things that you are grateful for and write them down
3) Speak It: Verbally express gratitude with someone, or to yourself.
Reflect — Remember one good experience and relish in it.
My Experience: I began a gratitude journal last year and this small practice has made all the difference. Whenever my mind starts thinking too much; I open up and read, then suddenly put myself on the right path.
So why not do it?
Conclusion-Are You Putting Your Thoughts To Work For You or AgainstYou
Just a few minutes after using these techniques, you can be out from the clutches of overthinking that may seem quite unbearable at first. Whether by deep breathing, grounding techniques or an intense physical activity — the idea is to root yourself in the moment and recalibrate. Again, the idea is not to never think -- but rather, be able balance your thinking patterns in a way that allows for well-being.
Your Assignment: Are you tired of overthinking? Give one of these a try today and let me know how you get on in the comments. Remember to read other humanthrive publications for more insight about how you can nurture and develop a healthy mental space. If it resonated share with someone who needs a quick reminder.
