How To Tame An Overthinking Mind?

how to tame an overthinking mind

An important exam, a job interview or many other life pressures often make us stressful and anxious. This is completely normal as long as it doesn’t turn into a habit – overthinking, about nearly EVERYTHING.

Overthinking is not a mental illness, but rather a thinking pattern that many individuals suffer from, leading to chronic exhaustion, low energy, poor problem-solving skills, lack of accountability, and a variety of other issues. If you’re going insane because your mind won’t shut up, read this post to discover more about your issue and how to deal with it properly. Follow PowerPAC plus for more details.

how to stop overthinking all the time

What is overthinking?

Overthinking is when you spend too much time thinking about things that have already happened or worrying too much about things that have yet to happen. This could entail replaying discussions or going through all of the possible test responses. Overthinking can also entail second-guessing your choices and imagining the worst-case scenarios. Excessive ruminating on the past, as well as persistent concern or anxiety, are all examples of overthinking. Overthinking is a psychological behavior that can become a habit and impair our mental health in the long run.

What is overthinking?

Automatic negative thinking

When we overthink something, our thoughts tend to be negative. Involuntary negative thinking is referred to as automatic negative thinking (ANT). Consider it a reflex, similar to a knee jerk or a head turn. These unreasonable and self-destructive reactions to ordinary situations are common.

Positive thought patterns are less likely to stick around than destructive ones. Because we’re frightened of messing up, they make us feel overwhelmed and socially nervous. When meeting new people, persons with ANT are generally nervous, and they are afraid to take action at work or go outside of their comfort zone.

Overthinking might be advantageous in some situations. It can allow you to contemplate numerous situations and explore possible outcomes in a way that helps you plan and feel ready when it is forward-focused and investigating factors rather than trying to control them. You’re more confident in selecting a problem-solving method now that you’ve considered all of the options. That may be beneficial to your mental health. Chronic overthinkers, on the other hand, who focus on what they can’t control, may experience negative health effects as a result of the stress.

How overthinking affects your mental health

Overthinking causes to depression and anxiety disorders if left untreated. It makes people more stressed. Overthinking can also have a negative impact on a person’s self-esteem and problem-solving ability.

Overthinking may have increased as a result of the COVID-19 epidemic. Many people were alone at home, and all of this alone time can lead to wandering thoughts. In addition, social routines were disrupted. You may not have been able to express your feelings to your pals or find ways to divert yourself from your worries.

There are ways that can help you quit overthinking about someone, something, or somehow, as difficult as it may seem.

9 best ways to calm an anxious mind

1. Breathe 

We do it all the time, but if you want to use your breathing to find calm, be more aware of it. Pay close attention to the beat. If you’re taking short, shallow breaths, consider taking slower, deeper ones. Place your palm on your belly button and feel it lift and expand as you inhale and fall as you exhale. Aim for six deep breaths every minute.

9 best ways to calm an anxious mind

2. Watch the fish swim

When people look at their fish in their home aquariums, they report feeling calmer, more relaxed, and less agitated, and science backs them up. It’s not just the water, though it certainly helps. The more species of marine life that were added to a tank hundreds of times larger, the happier people became, according to a study. Blood pressure and heart rates both decreased.

3. Exercise 

Just 5 minutes of cardiovascular exercise, such as a brisk stroll, will help you relax. It releases endorphins, which are feel-good hormones that can help you boost your mood, focus, and sleep. HIIT (high-intensity interval exercise) might provide you with a large dose of them in a short amount of time. Alternate 20- to 30-second bursts of vigorous work (such as sprints, squats, or fast weightlifting) with equal periods of rest after warming up.

4. Help someone

Today, offer assistance, engage, and make someone happy. It activates sections of your brain that cause you to feel happy and connected. Doing something pleasant for someone helps to relieve stress and loneliness. It might even help your heart and immune system.

Fun fact: Spending money on others produces more endorphins (the same hormones released after exercise) than spending it on yourself.

5. Progressive muscles relaxation

To calm your mind, use your body’s connection. Pick a body part to stiffen for a few seconds – foot, leg, lips, eyes. Then let go and relax for about 10 seconds. Take note of how different that feels. Switch to a different section of your body and repeat until you’ve completed your entire body. This can help with sleep as well as headaches and stomachaches.

6. Play with your dog

Many studies demonstrate that playing with dogs causes your body to release oxytocin, a bonding hormone that helps you relax, feel protected, and understood.

A loving pup can make you feel less worried, tense, confused, and restless, whether it’s a member of your family or a therapy dog. Petting and playing with them appears to reduce stress hormone levels.

7. Yoga

This combination of demanding positions and controlled breathing encourages you to focus on the present moment rather than evaluating yourself or others. Yoga focuses on strengthening muscular groups while also bringing mindfulness to each position.

There’s also evidence that practicing regularly reduces anxiety and blunts your natural stress reaction. It’s also a form of workout that improves your strength and flexibility. Attend a class, and you’ll reap the benefits of social interaction as well.

8. Practice mindfulness

This can be done separately from meditation and may feel more accessible if you’re caught in your thoughts and need to go back into the present moment.

In a moment-to-moment sense, this means refocusing your attention on what you’re doing right now—your hands in the soapy water of the dishes, your breath, the way food tastes in your mouth, the way your body feels in the chair, where you’re experiencing stress or ease in your body, and so on.

Simply paying attention to the present rather than what’s in your thoughts—which is usually a distant location—can help you get out of your head.

Practice mindfulness

9. Talk to an actual person. Barring that, write. 

There’s a significant difference between talking to yourself and talking to someone else: Because what’s floating about in your head is frequently just a bunch of unorganized thoughts and anxieties, talking in your head rarely leads to any amazing revelations—but the process of verbalizing these thoughts and worries helps you construct a story, and meaning for that story.

If you’ve never considered writing down your thoughts and feelings, now is the time to start. One study indicated that writing helped with both physical and psychological disorders, leading the authors to speculate that one reason behind the act of writing could be the “building of a cohesive narrative over time.”

Others have hypothesized that the therapeutic value of writing is conferred via the cognitive processing that occurs during the activity. Creating a narrative helps you wrap your brain around what’s going on, removing some of the mind chatter’s terrible circuits.

Bottom lines

If not treated appropriately and swiftly, overthinking can lead to other hazardous mental illnesses or even self-harm. Be patient with yourself and use the helpful guidelines we’ve provided above to achieve a serene mind.

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