The rule is, think before you speak. However, you can run into problems if you think too much and fail to act, or if you think too much and experience uncontrollable anxiety. Do you want to break the habit of overthinking?
Step
Method 1 of 3: Release Your Mind
Step 1. Accept the fact that you are thinking too much
Just like eating, thinking is something we need to survive. Sometimes it's hard to judge whether you're doing too much or not. However, there are some "red lights" that indicate you are thinking too much. Among others:
- Do you get caught up in the same thoughts over and over again? Are you having trouble achieving something because you think about it all the time? If so, this is a sign that you need to start moving forward.
- Have you ever analyzed a situation from a million points of view? If you find too many ways to observe something before deciding how to act, you are not being productive.
- Have you ever asked 20 of your closest friends for advice when you were thinking about something? If so, realize that you can only ask for a few other people's opinions on an idea. Too many opinions just stress you out!
- Have other people repeatedly asked you to break the habit of overthinking? Do they call you a daydream, a philosopher, or a window watcher in the rain? If so, maybe they are right.
Step 2. Meditate
If you don't know how to break the habit of overthinking, you need to learn to "let go" of those thoughts. You can think, as long as you do it on purpose. Like breathing, you think all the time without realizing it. But if needed, you can hold your breath anyway. Meditation helps you learn to let go of your mind.
- Take 15-20 minutes to meditate every morning. It has a huge impact on your mind's ability to stay focused on the present. Hanging thoughts will be released.
- You can also meditate at night to relax for a while.
Step 3. Do exercise
Running or brisk walking can take your mind off all the distracting thoughts, and focus more on your body. Get involved in activities like power yoga or beach volleyball. These activities keep you so focused on your body that you don't have time to think. Here are some ideas worth trying:
- Take circuit training. Switch to a new machine when you hear the bell ring. This trick prevents daydreaming.
- Climb the mountain. Being out in nature and witnessing the beauty and serenity around you will focus your attention on the present.
- Swimming. Swimming is a physical activity that is difficult to do while thinking.
Step 4. Speak your ideas out loud
Once you say it, even if you are talking to yourself, the process of letting go begins. If you really need, you can do it as you walk, gradually getting faster. Once you get those ideas out of your mind, the release begins to take place.
You can say it out loud to yourself, your cat, or a trusted friend
Step 5. Ask for advice
You may have exhausted your energy to think, but other people may offer a different point of view. After that, you can observe the decision more clearly. This trick helps to let go of distracting thoughts. Friends can make you feel better, ease your problems, and help you realize that you're spending too much time thinking.
After all, when you hang out with friends, you don't always think, do you?
Method 2 of 3: Mind Control
Step 1. Make a practical list of things that come to mind
You can write it down on a piece of paper or a computer program. Describe the problem first. Write down the available options. Then write down the pros and cons for each option. Moving your thoughts to the front of your eyes prevents your mind from going around in circles thinking about them. Once you can't write anything else down, your mind has done its job, and it's time to stop thinking.
When making a list doesn't help you make a decision, don't be afraid to follow your instincts. If two or more options seem equally attractive, thinking more won't make it clearer. This is when you listen to something in your soul
Step 2. Write down in the diary the things that bother you
Instead of constantly letting persistent thoughts gnaw at your mind, write them down every day. On the weekends, read what you've written, and pay attention to the things that bother you the most. That's what you need to take care of first.
Try writing your diary a few times a week. You'll get used to the concept of "thinking time" so that you allow those thoughts to interfere only at the right time, not throughout the day
Step 3. Have a to-do list
Make a list of everything you need to do on a given day. Unless "dreaming" is a priority for you, this list will make you realize that there are more important things to do than sitting still and wondering about the meaning of the universe! The quickest way to organize your thoughts is to turn them into something you can do. If you think you haven't been getting enough sleep lately, it's better to make a plan to go to bed as soon as possible than worry about it!
The list can be practical as well as tackle the bigger things, for example, "Spend more time for my family."
Step 4. Take some "thinking time" each day
As crazy as this may sound, choosing a time each day when you can worry, wonder, dream, and get lost in your own thoughts can help you control them more productively. If necessary, spend an hour, for example from 17.00 to 18.00 every day. Then, try reducing the duration to 17:00 to 17:30. If disturbing thoughts arise early, when you can't handle them, say, "I'll worry about them at five o'clock."
This sounds silly, but give it a try before you decide it's not the best for you
Method 3 of 3: Living in the Present
Step 1. Solve as many problems as possible
If your problem is thinking too much about unimportant things, worrying for no reason, or thinking about things you can't control, there's not much you can do to "solve" the problem that's lingering in your mind. Instead, think about problems you can solve, then come up with an active plan to solve them. Don't just think, think, and think about the problem without achieving anything. Here are some solutions you can do:
- Instead of wondering if your crush likes you or not, take action! Ask him out. What's the worst that will happen?
- If you're worried that you're falling behind at work or at school, make a list of things you can do to be successful. Then do it!
- If you often think, "What if…" try to do things that are more appropriate.
Step 2. Be social
Surround yourself with people you like. You will talk more and think less. Get out of the house several times a week. Forge lasting and meaningful relationships with at least two or three neighbors, whom you can play with or hang out with. You tend to think that you are alone too much.
Being alone is good. But, it's also important to combine routine with time to hang out with friends. Relax. Have fun
Step 3. Find a new hobby
Take the time to explore something completely different and outside of your comfort zone. A new hobby, whatever it may be, will keep you focused on the task at hand, and interested in achieving results. Never think that you know what you like and don't need another distraction. Taking up a new hobby can help you live in the present and focus on your art or whatever. Try:
- Write a poem or short story
- Take history class
- Take a clay or ceramic craft course
- Learn karate
- Surfing
- Try cycling instead of driving
Step 4. Dance
There are many different ways to dance: alone in your room, at a club with friends, or even taking dance classes like tap, jazz, foxtrot, or swing. Whatever form of dance you choose, you can move your body, listen to the lyrics, and live in the present. It doesn't matter if you're a bad dancer. It will actually make you focus more on the dance moves, and pay less attention to grumbling thoughts.
Taking dance classes is a great way to start a new hobby as well as to dance
Step 5. Explore nature
Go out and look at the trees, smell the roses, and feel the cold water splash on your face. You will live in the present, embrace the nature and transience of your existence, and witness the world beyond the world you created yourself in your head. Apply sun cream, put on your sneakers, and stop cooping yourself up in your room.
- Even if you're not interested in hiking, running, or surfing, set a goal to walk through the park at least once or twice a week. Go to an outdoor location with your friends during your next vacation. Or, go wherever you can gaze at lakes and oceans.
- And, if all that still feels troublesome, just get out of the house. Bask in the sun. You'll feel happier, healthier, and less likely to daydream.
Step 6. Read more. Focus on other people. Apart from gaining enlightenment, you no longer think too much about yourself. In fact, reading biographies of inspirational people who "acted" will remind you that behind every great thought there is an equally great action. Reading books also discourages you from doing anything but escaping to a new world, which is also a good thing.
Step 7. Create a gratitude list
Every day write down at least 5 things you can be grateful for. Your attention will be focused on other people and other things outside of your mind. If every day feels too much, try to do it once a week. Every little event and gift can be included in this gratitude list, including the barista who gives you a free cup of coffee.
Step 8. Appreciate beautiful music
Listening to good music can connect you to the world outside your head. You can do this by going to a concert, playing an old CD in the car, or even buying a gramophone and some vinyl records. Close your eyes, dive into the notes, and live in the present.
Music choices don't have to be Mozart. Katy Perry can too
Step 9. Laugh
Approach people who can make you laugh. Watch a funny comic or TV show that you really like. Watch funny YouTube videos. Do whatever you need to do to burst out laughing, and ignore what's on your mind. Don't underestimate the importance of laughter for your mental health.
Tips
- Remember, you are not alone. Everyone thinks. Why are we sleeping? So that we can rest from the body!
- Play with animals. This trick is great for getting you off yourself. The cuteness of animals can make you laugh as well as realize the little details that make life worthwhile.
- Don't dwell on past memories, especially if the experience was negative or overwhelming. Realize that dwelling in situations that too often deprive you of the present can be dangerous. You can be confused as a result.
- Thinking is a process that can present good intentions or bad intentions. Use your mind only for good intentions; You will be a better person because of it.
- While thinking, don't criticize yourself. The habit increases anxiety and a spiraling mindset. Let go of the end of the situation and the answers that don't go your way. Overcome that disappointment by letting it go. Chant, "The situation is over and I'm not getting the situation I wanted. I'm going to survive." Using the phrase "survival" makes it sound like a life-and-death affair. You'll laugh when you realize how common this problem is, and what a burden you're placing on yourself.
- Whenever you're lost in thought, pause. Relax and analyze before you start to paralyze.
- Remember, you can be proud as a thinker. No need to try to completely overhaul your personality. You're just trying to control the habit of thinking.
- Stop reading this article, then meet a friend now! Have fun. Try to relax.
- Keep emotions neutral. Use your brain to communicate information effectively. The mind and action processors are most effective when hormonal changes and adrenaline flow are minimal.
- Soak in hot water accompanied by candles. Relax. Very helpful!
