11 simple tricks to avoid overthinking

Overthinking can trap the mind in a cycle of worry. When you find yourself constantly thinking about a problem, try some of the solutions below.

BingMag.com 11 simple tricks to avoid overthinking

Overthinking can trap the mind in a cycle of worry. When you find yourself constantly thinking about a problem, try some of the solutions below.

1. Be aware

How do I stop overthinking? American psychotherapist Kathryn Smerling says: The first step is to recognize when you do it. When you realize that you are worried about the outcome of your decision; It helps you look at the root of the decision.

Take a step back, take a deep breath, and look at the big picture. This simple act can help you avoid overthinking. Also, don't beat yourself up for having these thoughts in the first place, because that can make things worse. In therapy sessions, people who tend to think too much are very hard on themselves. I hope they learn to be kinder and more patient with themselves. Using mindfulness techniques can help you live in the moment. 2. Use other people's opinions

You're used to going it alone, but the old adage "two brains are better than one" ", can be a good slogan for you. Ask someone else about an issue you keep thinking about and see what they think. Cook believes that having friends and people you can turn to in times of need or crisis to give you a wider perspective is essential for mental health.

Another way is to see a therapist. Cook says: As a psychologist who does work therapy, I am very much in favor of this way and I believe in it, but only my clinical experience has not caused this belief; Rather, decades of careful experimental study prove its effectiveness. Psychological sessions help people to solve their problems or gain a clearer view of their thoughts, feelings and behaviors.

3. Distract yourself

BingMag.com 11 simple tricks to avoid overthinking

Sometimes, the more you try to avoid thinking about something, the more it pops up in your mind, but consciously shifting your thoughts and directing your energy to another activity can be effective in preventing overthinking. So be it.

Getting away from the situation and meditating a little can go a long way, says Smerling. I often avoid making decisions until I've done yoga; Because yoga helps to clarify the matter and clear my mind and I can make better decisions. He also suggests activities like painting or going for a walk. Although any activity can be suitable for this work; From running to knitting and playing an instrument. Even getting up and changing your current location can be effective.

4. Stay Positive

Most of the time people start overthinking because they are scared and worried about everything that could go wrong. Instead, imagine all the things that could go right and hold these images and thoughts in your mind. This method is called reshaping and can help you become more flexible.

5. Make visual cues

Put a handwritten stop sign on your desk or bathroom mirror or write a slogan to help you stay on track. Smerling also suggests writing a pros and cons list: What are the benefits? What are the negative points? By mapping out the best and worst possible scenarios for a situation, you beat your mind at its own game because you've already explored all the possibilities. Writing things down or making lists is one of those instant mood boosters that you won't want to live without.

6. Set a time for yourself

BingMag.com 11 simple tricks to avoid overthinking

When you give yourself too much time to make a decision, it can lead to overthinking and worrying. In fact, you consider too many angles and outcomes of the situation and end up getting stressed. Joanne Cook likes the idea of a worry schedule, in which you set a specific time to acknowledge your fears and think about worst-case scenarios. Adjust this time depending on how big and small the decision is.

7. Stop being a perfectionist

Everything doesn't have to be perfect! that you It's fine to put all your effort into one thing, but focusing on all the little details can lead you to struggle with anxiety and procrastination. It's also not good for your overall mental health; In fact, the World Health Organization associates severe anxiety disorder with perfectionism.

Unfortunately, according to a 27-year study published by the American Psychological Association, perfectionism is on the rise. Is; Therefore, getting out of this pervasive problem requires your continuous effort. Always remember that being satisfied with progress is more important than making sure everything is perfect.

8. Think about the happy ending

Focusing on or meditating on the positive outcome can prevent overthinking. Imagining an end goal keeps you motivated and distracts you from worry.

A study published in Behavioral Therapy Research in 2016 found that worry And the anxiety of people with generalized anxiety disorder who replaced their negative thoughts with images of possible positive outcomes decreased, as did those who imagined unrelated positive things. While negative thoughts still came to them, the amount decreased in the short and long term. In fact, imagining a happy ending is one of the habits of those who never get stressed.

9. Connect with positive people

BingMag.com 11 simple tricks to avoid overthinking

Friends and family can also help you avoid overthinking. Try to avoid people who always worry; People who make you overthink everything. A Harvard study that spanned almost 80 years showed that good relationships keep people happy and healthy. Communicating with a positive person will help you to think positively.

10. Let go of control

Sometimes you think the only way to make things go right is to do it yourself. This way of thinking puts a lot of responsibility on your shoulders. Instead, understand that making mistakes is okay and can lead to growth and learning, both of which are good things.

To do this, You must be kind and patient with yourself. Cook suggests: When you find yourself overthinking "say, about a job interview," tell yourself: I know I tend to overthink, but I have plenty of evidence that I'm well prepared for this interview and I can do it. to manage As I comfort a friend, I embrace these thoughts. I let them in and out of my mind, but I don't keep them in my mind.

11. Live in the moment

Stop for a few moments, slow down, and be grateful for all the memories you're making right now. Look through the different parts of your life that bring you joy. Research shows it helps prevent overthinking and boosts self-esteem.

Mindfulness-based cognitive behavioral therapy (MBCT), Cook says. Popular right now, it teaches you how to understand the relationship between your thoughts and feelings. Also, this method includes mindfulness exercises such as meditation and breathing exercises. A small study published in the journal "Frontiers in Psychology" in 2019 showed that MBCT and ACT-based compassion therapy significantly increase mindfulness and reduce rumination, stress, and anxiety. Be sure to consult an expert before using the recommendations in this article. For more information, read the BingMag disclaimer.

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