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How to control Overthinking

How to control Overthinking

Anxiety, sadness, and trauma are among the numerous mental health conditions that are characterised by overthinking.

According to a famous therapist, "I observe individuals waste their lives in their thoughts. They are in their minds, listening to the perpetual discussion of -

  • What has transpired?
  • What are the potential results?
  • What if I implement this approach?
  • What if I refrain from doing so?"

The mind is capable of reliving events, forecasting them, and forecasting potential results; however, it is not always beneficial.

What is the definition of rumination?

In simpler words, to ruminate is to engage in excessive or in-depth thought.

This psychological state is widely recognised and is experienced by a significant number of individuals; I am certainly not immune to it.

Anxiety disorders, depression, and trauma are among the numerous mental health presentations that frequently involve excessive thought.

It is also common to reflect on the obstacles of daily life, including those from the past, present, and future.

The issue is that individuals regard their mind as the voice of wisdom; they assume it is factual, even though this is not always the case.

When the brain detects that you are disturbed or unsettled, it will begin to generate narratives to resolve, comprehend, prevent, avoid, or even neutralise the experience.

Although the thoughts appear to be rational, they are frequently merely a collection of haphazard cognitive occurrences that lack any underlying significance.

For instance, when an individual experiences grieving following the loss of a loved one, the brain may replay events repeatedly, as if it is anticipating that the stories may contain a resolution to the magnitude of the loss.

When a person is nervous they will once again engage in ruminative behaviour, generating a comprehensive list of thoughts regarding potential hazards or actions that could be taken to prevent a disastrous outcome.

It is as though your brain is a guard who presents every potential scenario if something goes awry. The majority of the time, nothing goes wrong.

What is the cause of rumination?

That is the million-dollar question, and it can be multifactorial.

Growing up in a family where your mother or father was prone to overthinking, experiencing a challenging period in your life, or having a personality type that predisposes you to anxiety or over-reflection are potential causes.

Some individuals' brains are simply "wired differently" and function in a different manner, such as those with OCD or ADHD.

Additionally, individuals may experience repetitive or intrusive thoughts as a result of consuming alcohol or drugs.

The encouraging news is that this is not the case.

There are numerous methods by which you can enhance your mood or alleviate your anxiety by managing your overthinking.

The following are my top nine recommendations.

1. Identify the pattern

Overthinking is frequently a protective mechanism; the brain is attempting to identify a solution by performing the task it believes it should be performing.

However, this procedure will not result in any modifications, regardless of the frequency of its repetition.

You are one step ahead of the game when you can pause and acknowledge overthinking for what it is.

Rather than becoming consumed by the thoughts, I recommend that you speak audibly to yourself, "My mind is overthinking." I am not required to observe.

This method is an immediate method of neutralising and disrupting the pattern.

2. Acknowledge that it is not personal.

Rumination is merely a symptom.

You may be experiencing cognitive overload. It may be an inquiry,

  • Am I capable of managing? 
  • What is the matter with me? 
  • Is it my fault? 

It may even be sending you a message that you are unloveable, defenceless, or that everything is hopeless.

When you acknowledge that you are overthinking, it is always important to remember that it is not personal; your brain is simply going about its business, and you don't need to pay attention to it.

It will be easier to handle if you can reframe it as a mind that is working too hard to protect you.

3. Refrain from attempting to suppress your thoughts; instead, observe them.

It is a misconception that we can halt our thoughts; in reality, thoughts are inexorably ebb and flow.

However, it is possible to diminish the intensity of your thoughts and calm them down.

Learning to observe them with a sense of neutrality is a potent method of accomplishing this. I recommend that individuals consider them as ephemeral vapours that appear and disappear. "An angry thought has arisen." Apprehension arises.

A self-pitying thought is about to emerge.

Observe the thought as it emerges. Refrain from engaging with it. Allow it to pass.

I also recommend that you attempt to develop a sense of curiosity about the thoughts rather than becoming excessively absorbed in them.

Rather than asking, "What must that mean?" this becomes more of a "that's interesting" exchange. Facts are not thoughts.

4. Utilise your body's capabilities

In essence, your objective is to alleviate your thoughts by commencing with the body.

The general principle is that the mind will follow when the body is relaxed.

There are numerous methods for attaining this, and each person has their own.

However, they may encompass the following: yoga, running, Pilates, stretching, meditation, strolling, or dancing.

I do not wish to be overly prescriptive, as it is a highly individual decision.

However, it is important to remember that one of the most effective methods of reducing overthinking is to engage in physical activity in whatever capacity is possible.

5. Breathe your way to a more tranquil state of mind.

Breath meditation is a widely used technique in psychology, neuroscience, and Eastern spirituality to alleviate the symptoms of an overactive mind.

"Box breathing" is my preferred respiratory technique, and it is highly effective.

Sit silently for a few minutes in a private, uninterrupted location.

Take four deep breaths in through your nose, hold them for four counts, let them out for four counts, hold for four counts, and then take four deep breaths in through your nose.

Repeat these three or four times and observe the degree to which your mind has become more tranquil.

6. Recite a mantra repeatedly.

Rumination can be effectively mitigated by silently reciting a mantra or phrase to oneself for a few minutes.

The mind is unable to generate new ideas when it is directed to recite a phrase repeatedly.

In reality, interruptions will occur, and new ideas will attempt to penetrate.

Nevertheless, each time this occurs, you simply return to reciting the mantra, which can be any phrase you desire and can be altered daily.

For instance, it could be "I am calm and strong" or "I will manage this." I engage in this activity regularly.

7. Consider employing "conscious focus."

Conscious focus is the act of focussing your complete attention on a specific object, such as a lit candle, an image, a sound, or even a scent.

Your consciousness is redirected to the selected focus each time a distraction occurs.

Once more, this can be an extremely effective method of managing excessive pondering.

8. Question yourself: Am I resisting, adhering, or fighting?

Ruminating or overthinking is frequently perpetuated by our life philosophy.

Based on my experience as a physician, I have realised that there is no benefit in resisting the future or clinging to the past.

We frequently cling to objects because we struggle to let go; we either resist life and believe it should be different than it is, or we combat life and attempt to alter the unchangeable.

If you are experiencing distress and have observed that you are overthinking, I encourage you to pose three straightforward enquiries to yourself:

  1. Am I sticking to the past?
  2. Am I opposing the way reality is?
  3. Am I battling life with resentment and anger?

If the answer to any of these questions is affirmative, you are probably engaging in rumination.

The alternative is the solution. Resist the urge to hold on. Refrain from resisting. Avoid physical altercations.

9. Avoid self-criticism

Occasionally, we all become trapped in patterns and overthink.

Do not criticise yourself over this.

The more self-compassionate you are, the more peaceful your mind will become.

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