How to Stop Overthinking and Worrying

While it may not be possible to overcome overthinking and excessive worrying immediately, taking things slow and steady will get you there soon enough. Mentioned below are some tips to stop these negative patterns.

Keep an eye out for triggers and patterns

Get a journal and note down any specific moment that you think triggered overthinking or worry in your head. After a few weeks, you will begin to notice patterns and identify triggers that may eventually lead to these problems. This vital information can help you formulate a coping strategy for situations you know will make you overthink.

Challenge your thoughts

Remember that you do not always have to believe everything you think. Challenging your ruminations or viewing your worries objectively is an excellent way to squash any overthinking patterns. If you notice that your overthinking thoughts are not beneficial, call them out, as this makes them easier to manage.

Seek support from family and friends

Do people around you often tell you how you think or worry too much? It is likely that they are on to something. The best thing to do in this situation is to get some perspective from a trusted friend or family. Ask them to weigh in with their thoughts and point you out when you seem to be stuck in a pattern of overthinking. If possible, choose someone familiar with managing overthinking.

Get some exercise

Sufficient evidence demonstrates that exercise can improve anxiety, depression, and other mental illnesses. Similarly, regular workouts can help chronic overthinkers break free from negative thinking patterns. This does not necessarily mean spending hours in the gym or going out of the way to exercise. Even a five-minute walk in the neighbourhood can send an influx of happy hormones like endorphins to your brain. Physical movement can also help you get out of the fight-or-flight mode and relax your mind.

Consider retraining your brain

Two of its areas are still active when your brain is at rest. These include the areas related to problem-solving and self-referential thinking. This means that even if you leave your brain to it, it tends to overthink. In such circumstances, the best way to avoid overthinking is by performing mind-clearing activities, especially during times when you are the most prone to overthinking. For example, if you are likely to overthink as you lie in bed waiting for sleep, make a habit of reading a book close to bedtime to avoid it.

Meditate

Practice attention training, a meditative technique particularly beneficial for individuals with depression and anxiety. The easiest practice method is focusing on something mundane, such as folding laundry or washing dishes. Now focus your attention on this particular task so that you may feel hyper-focused. As you do it, observe yourself and all the sensations in your mind and body. This activity can help eliminate intrusive thoughts that may make you overthink otherwise.

Focus more on your body

Another way to practice mindfulness to overcome overthinking and stress is with grounding body scans. This approach involves putting intrusive thoughts at the back of your mind and diverting your attention to the body. For instance, close your eyes and focus on feeling your heartbeat from inside the body or put both feet on the floor and try feeling each point of contact. You may also consider hitting the gum or listening to music to connect with your body.

Start Journaling

Journaling is a great way to clear your mind of all overwhelming thoughts that may be troubling you. So whenever you are unable to cope with your intense emotions, open up the journal and write down whatever you are feeling at the very moment to lighten the load.

Get some fresh air

Getting fresh air can be amazing for your brain, no matter where you live. Research indicates that spending as long as 90 minutes in an environment close to nature can reduce your tendency to ruminate. This is because most natural settings are away from the noise and the usual distractions of city life and can help people get rid of their negative thoughts and focus on their refreshing surroundings.

Take help from a professional 

If you feel like overthinking has started taking over your life, it might be a good idea to consult with a mental health professional or your primary healthcare physical about it. A counsellor or therapist can help you look into your problem on a deeper level and offer overthinking therapy to overcome it more healthily. These professionals can also identify and manage any underlying causes fueling these behaviours, such as depression and anxiety.