How to stop overthinking (powerful methods 100% Garantide)

 How to stop overthinking (powerful methods 100% Guaranteed)

What is overthinking?

Do you spend countless hours reviewing your mistakes over and over again?

Are you worried about what others think of you?

Do you struggle to make decisions - and research over and over again to make a better decision?

This is overthinking - a kind of uncontrollable worrying or brooding. It feels like your mind is in overdrive and you can't stop. You have so many worries and doubts that you lose sleep, can't concentrate and have trouble carrying out normal activities.

How does overthinking affect emotional health?

Overthinking doesn't help us solve problems or make decisions. Instead, it makes us think about the same things over and over again, but fail to make decisions or take action. Overthinking makes us dwell on the past or worry about the future. It increases stress and leads to frequent insomnia, difficulty concentrating, and difficulty getting work done productively.

Overthinking can also lower our self-esteem. It reinforces our negative perceptions about ourselves, magnifies our mistakes, and underestimates our positive qualities and the progress we have made. Many of my visitors become increasingly frustrated with themselves because they cannot stop overthinking. This leads to a vicious cycle of self-blame and criticism that exacerbates their anxiety.

Why do we overthink?

Unconsciously, the state of anxiety distracts us from all kinds of painful experiences - criticism, rejection, failure, illness, etc. To some extent, we equate worrying with problem-solving. But worrying a lot either about problems we can't solve, about other people's problems, thinking too much about what has already happened or focusing on what could go wrong, does not help us avoid negative outcomes. Instead, it only exacerbates our fears and makes us more anxious.

Overthinking also stems from perfectionism. This is usually because we have unrealistically high standards for ourselves, so we can't tolerate making mistakes, and in our fantasies, the consequences are worse than they actually are. We can't live up to that standard and we can't accept reality. In its place, we indulge in self-criticism.

Perfectionists also tend toward a rigid all-or-nothing mindset - a mindset in which we believe there is only one "right" decision or way of doing things. The result is that we put enormous pressure on ourselves to do the right thing or make the right choice.

Overthinking is a difficult habit to break. However, by being aware and willing to change some of your behaviors and thoughts, you can reduce or stop overthinking or worrying.

The dangers of overthinking

Excessive thinking is not only disturbing, but it can also seriously damage individual health. Studies have shown that overthinking can increase the risk of psychological problems; when an individual’s mental health declines, the tendency of ruminating thinking ( rumination thinking-- positively predicting depressive episodes ) will become more serious, creating a vicious circle that is difficult to break.

Other studies have confirmed that overthinking can lead to serious emotional distress; to avoid all kinds of negative emotions, many overthinkers will take some improper coping measures, such as alcoholism or overeating.

If you are an overthinker, you may have realized that if you can't stop the thoughts in your mind, you will have sleep problems.

Scientific research has also confirmed this, ruminating and worrying will lead to reduced sleep time and sleep quality.

9 Ways how to stop overthinking

Here are nine of my favorite strategies for stopping overthinking.

1. Give it a name and you can tame it

When you're overthinking, the first thing I suggest you do is to give it a name. By honestly admitting that you are overthinking and feeling anxious or worried, you can help break the cycle. This is also a signal for you to try other strategies.

2. Write down your worries

If you are stuck in a cycle of overthinking, I suggest you write down your worries. Writing them down on paper creates a "holding space" for them, so you don't have to keep them all in your head. Writing also gives you clarity of thought and helps solve problems.

3. Allow yourself to worry for a specified period

If you are often distracted by worries throughout the day, it is helpful to choose a specific time to worry. The purpose of this is to give you time to think and feel your thoughts, but do not let them take up your whole day. Set a timer, and when the allotted time (about 10-15 minutes) is over, it's time to get back to your normal activities.

4. Accept your fears

Do not try to drive away your anxiety, try to accept it, accept the message it is trying to send you. Sometimes, be thankful for your anxiety because it helps you know that you are fine on your own. You might try saying something like, "Thank you, anxiety, for trying to keep me safe. I'll take care of the rest."

5. Self-compassion

I encourage my visitors to replace self-criticism with self-care. When you feel stressed or feel you've made a mistake, you can simply say something kind to yourself. By responding with self-compassion, you can retrain your mindset to realize that you are worthy of compassion and forgiveness, especially when you have made mistakes and imperfections

6. Avoid using the Internet and social media

I know it's tempting to look for information online to ease your anxiety and help you make decisions, but it rarely helps. If you have a tendency to overthink, the Internet is more likely to fuel your anxiety and make you feel more overwhelmed and uncertain. So resist the urge to do these online activities.

(1) Self-diagnosis. Trying to figure out what's wrong with you or someone you love on the Internet is the wrong approach. It can make you feel sick when you're not, and if you do get sick, it can bring you a false sense of security to make you feel like you're not sick.

When you are sick, go see a doctor. It's the only thing that will really relax you and is the best thing for your health.

(2) Research online. Research, reading reviews of products/services, or other forms of online information gathering can lead to information overload, misinformation, and increased anxiety.

(3) Social media. Social media is a hotbed of social comparison. When we compare ourselves to others online, we often feel worse - it's not a fair comparison because all you see is someone else's "highlight reel".

(4) Read/watch/listen to the news. Most of the news is "bad news", which conveys a distorted perspective, focusing on problems and disasters, which makes us exaggerate the possibility of bad things happening.

7. Distract yourself

Sometimes, some traditional methods of distraction are very helpful. Doing something particularly interesting to distract has a good effect, such as outside, a new space, running errands, or playing crossword puzzles in the shower that require concentration.

8. learn to relax the body and mind

Overthinking can also be relieved by increasing the relaxation of the body and mind activities, such as meditation, exercise, listening to soothing music, massage, aromatherapy, and so on.

9. give up perfection

In most cases, you do not need to make a perfect decision or become a perfect person. "Good enough" is indeed really good enough!

6 more powerful methods on how to stop overthinking 

Stop remembering, reflect after the fact, and predict catastrophically, it's easy said than done, but hard to do. But through constant practice, negative thinking patterns can be alleviated. The following six ways can help you stop overthinking:

1. Realize that you are overthinking something

Being aware that you are overthinking is the first step, and you need to start paying attention to the way you think. When you notice that you are "replaying" an event over and over again in your mind or worrying about something beyond your control, admit that these thoughts are negative and harmful, and useless for life.

2. Challenge the thoughts that come to your mind

You may easily get dazzled by negative thoughts. So when you come to the conclusion that taking sick leave will result in being fired or forgetting the deadline will make you homeless, you need to realize that these negative thoughts are just overstated by you. Before you fall into more intense emotional distress and psychological problems, learn to recognize catastrophic thoughts and replace them.

3. Focus on problem-solving

Always being immersed in the problem does not help, finding a solution is key. Ask yourself what steps you can take to learn from your mistakes and avoid future problems. Instead of asking why this is happening, ask yourself what can I do about it.

4. Make a plan and reflect on it reasonably

It is not good for us to be troubled by a certain problem for a long time, but it is very helpful for us to reflect on it briefly. For example, thinking about how to accomplish something different, or being aware of possible flaws in your plan, can help you do better in the future.

Schedule 20 minutes of "thinking time" every day. During this period, let my worries and ruminations spread arbitrarily. Then, after the reflection time is over, do something more positive. When you find yourself overthinking in unplanned times, remind yourself to stop overthinking.

5. Practice mindfulness ( mindfulness to focus on the power of the moment )

When you are living in the present, it is impossible to ruminate on the past or worry about tomorrow; pay more attention to what is happening now and now. Just like other techniques, as your practice time continues to grow, mindfulness will reduce your overthinking traits.

6. Transfer direction

Telling yourself to stop thinking may backfire. The more you want to prevent the brain from generating certain thoughts, the more likely it is that such thoughts will appear. Getting yourself into a busy state is the best way to change direction. Playing sports and talking about other completely different topics, or working on some kind of work project will make you break away from negative thoughts.

Visit here for More strategies that can help you reduce overthinking. 

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