5 Effective Ways: How To Stop Overthinking?

Everyone one of us over thinks about the matters of life. Generally, overthinking means when you start giving too much thought to something which eventually leads to the point where you are unable to act or make the right decision.

“Don't get too deep, it leads to overthinking, and overthinking leads to problems that don't even exist in the first place.”

— Jayson Engay

Headache, sleeplessness, digestive problems, and stress/ depression are the most common symptoms of overthinking. Overthinking depends on how you respond to your thoughts. Causes of overthinking include fear, anxiety, self-doubt, and the perfectionist approach to life. 

How Do I Stop Overthinking?

First thing first. Awareness is the key! To cope with the habit of overthinking, be aware of the times when your thoughts start tangling in your mind and make you feel anxious. In such situations, you need to step back and think rationally, “How are these thoughts affecting my mood?”

If you want to free yourself from overthinking, no need to look further! Here are the 5 effective ways to stop overthinking. 

1. Meditate and Journal your thoughts
2. Dive into something
3. Stop being afraid of what could go wrong
4. Cherish yourself & Practice self-compassion
5. Reach out to a reliable person

Now, let's have a closer look at each of them in the following. 

1. Meditate and Journal your thoughts

According to the research, thinking about something over and over again can cause serious mental health issues. In order to avoid it, the best way is to clear your mind by practicing meditation. 

All you need is a quiet place. Close your eyes, take a deep breath, and concentrate on your breathing. By noticing the movement of your breath, it will direct your mind towards acknowledgment. 

The next step is to set a timer for 10-15 minutes and pen down all of your thoughts that are giving you a hard time. Don’t hesitate and allow yourself to vent out your thoughts on paper. Now think of those things that you can control and leave what you can’t. 

Dive into something

Finding a distraction is also one of the effective ways to avoid overthinking too much. It might be hard to involve yourself when you are overwhelmed by your thoughts. But once you dive into something, it will become easier for you to continue. Remember taking the first step is always the hard one. 

To stop your never-ending stream of thoughts, you can go for a walk in the fresh air, treat yourself to a delicious meal, take up your hobby or learn something new, or anything that can distract your mind from overthinking. 

However, helping others or trying to ease the load for someone is also one of the best ways that I find to stop overthinking and anxiety. Because it helps you to focus on something productive and gives you hope that you have the power to make someone’s day better.

Stop being afraid of what could go wrong

Moments when you start thinking negatively like “I can’t do it!”, “What if I would fail?”, “This is not the right time to do so” is a clear sign that you are overthinking. And because of that, we often end up feeling pessimistic. 

Understand that every negative thought that comes to your mind is just an illusion not real. So being afraid of trying something just because of the fear of failure isn’t right. Even if the challenge seems impossible to you, start working on it. It’s ok if you fail, learn from your mistakes and try again and again until you get it. 

“We suffer more often in imagination than in reality.” 

— Seneca

Furthermore, what grounds overthinking is also the fear of being not good enough or knowing that you have done what you could, but still thinking that something is missing. Always do your best and leave the rest. It’s good to put effort into something, but in the end, we have to be patient because not everything is in our control. 

Cherish yourself & Practice self-compassion

Keep dwelling on the past or future, or our mistakes prevent us from moving forward. Realize what’s done is done, you can’t change it. Learn from your mistakes and allow yourself to move on. Stop being worried too much about your future or the things that have never happened. Focus on the present and make it worth remembering. 

By cherishing yourself or rewarding yourself with small wins and practicing self-compassion, you can deal with the habit of overthinking more easily. Start thinking and note down those things that you are grateful for because it will shift your attention from something positive. 

Reach out to a reliable person and ask for help, if possible

Being vulnerable and talking about your problems with a reliable person can save you from the dangerous effects of overthinking. Remember, you don’t have to go through it alone. Reaching out to someone will help you to see things from other perspectives and even can change your mindset. 

Seeking help from your friend or a family member can do wonders for you! Because when you share your problems with them, they will encourage and support you to never give up and go after your dreams.

Just in case, if you think you cannot do that or are unable to control your thoughts, it is recommended to see a qualified therapist or mental health doctor who can prescribe you a better way to deal with it. 

Bottom Line

Overthinking means wasting your time on those things that don’t actually matter. If this habit is left unchecked, it makes the life of a person miserable. Realize that overthinking only makes things more twisted and holds you back from being productive. However, by managing your thoughts and following the above-mentioned tips, you can overcome them and can live a less stressful life. 

I look forward to your thoughts below and @Zohaibkhan92