5 Effective Strategies to Overcome Overthinking and Find Peace
It is quite common these days that people, especially young individuals, tend to overthink things, being either worried about the future or preoccupied with the past. They are frequently obsessed with some aspects of life that are so delicate that they cannot accept it the way it is. Whatever the cause of overthinking, it usually leads to stress, anxiety and depression. However, there are some useful methods to stop overthinking and to learn controlling your thoughts and emotions once and for all.
1. Practice Mindfulness Meditation
Mindfulness meditation is a great technique for training your mind to become more aware of your thoughts and emotions without getting caught up in them. Regular practice of mindfulness can lead to your observing your thoughts as they arise in your mind, gently letting them pass without getting swept up in them. Over a period of time, this will enable you to cultivate being with these thoughts without judgement, which can bring a sense of inner peace and calm by reducing unwanted overthinking. Get into the practice of spending a few minutes each day practising mindfulness meditation. Sit comfortably with your eyes closed, and simply focus on your breathing. Every time your mind wanders elsewhere, gently bring it back to your breathing. With regular practice, you’ll be better able to silence the chatter in your mind.
2. Challenge Negative Thought Patterns
A common type of overthinking is rooted in negative thinking patterns: often automatic and irrational thoughts triggered when something happens. In order to overcome overthinking, it is helpful to challenge your negative thinking patterns when they come up, and replace them with other, more positive, questions and thoughts that are more rational, valuable and constructive. For example, when you catch yourself overthinking, ask yourself: Based on the evidence that we do have, what are the chances that these aren’t your thoughts at all, for example? What is the evidence for your negative thoughts and assessments? What are other possible explanations for the event that you are trying to make sense of?
3. Set Realistic Goals
Obsessive thinking usually arises out of fright or perfectionism. Recognise that it serves your protective mechanism. Gradually change overthinking into achievable, realistic day-to-day goals. Try to break the big task into baby steps, then break down each challenge into individual processes. Set yourself on one process at a time. Tell yourself: ‘Today’s enough. It’s not easy, but I can do one day after the other.’ Enjoy progress, but don’t measure it on perfection. Sure, make mistakes but don’t let them see you sweat. Chances are, they’re part of growing up and learning! Set realistic goals and gradually shift from perfection to progress. That’s the secret of managing overthinking.
4. Practice Self-Compassion
Self-compassion is the ability to be kind and understanding towards yourself. On the other hand, overthinking often leads to self-criticism, where you judge yourself harshly and have negative thoughts. While self-criticism may provide motivation in certain situations, it can also worsen overthinking and lead to increased stress and anxiety. When this happens to you, try the tip and respond to yourself with self-compassion. Two examples are: 1. Acknowledge. Notice the feeling. For example: ‘I am worried that I will not perform well at the upcoming conference presentation’; ‘I feel disappointed about the outcome of the biology exam.’ 2. Be kind. Discuss it in a kind and accepting manner with your inner voice. For example: ‘It’s not the end of the world if you don’t perform well. You’ve had worse days and now you’ll do your best.’
5. Engage in Relaxation Techniques
Then, practice calming down your mind through relaxing activities. Engage in activities like deep breathing exercises, progressive muscle relaxation, where you tense and relax your muscles, or guided imagery, where you visualise a peaceful scene and focus on the details of this image. Find a relaxation technique that works best for you and incorporate it into your daily routine as often as you are able. A warm bath, walk in nature, listening to music – find ways to relax and unwind regularly that feel manageable and allow you to tune out from stress and anxiety. Regular use of these relaxation techniques will help you train your body and mind to cope with stress more calmly, reducing overthinking.
In short, overthinking is a difficult habit – and sometimes a distorted thought pattern – to overcome. However, anyone can train themselves to practise mindfulness meditation, to challenge their own negative thought loops, to create realistic and healthy goals, to show themselves kindness and support, and to practise simple relaxation techniques that can help to reduce overthinking and feelings of fear, resentment, anger or frustration. It takes time and can be challenging for some people trying to change a lifetime of learned behaviours. However, it is possible to train your brain to rid yourself of overthinking and its accompanying palm-to-forehead syndrome. In all things, be gentle with yourself as you work to bring greater peace and clarity to your life.
