77% of adults between the ages of 21 and 35 overthink.
12 powerful ways to stop overthinking:
12 powerful ways to stop overthinking:
1. Self-awareness
The next time you overthink, evaluate how you’re responding to thoughts, and how they affect your mood.
What’s the primary emotion behind your thoughts?
Do you feel jealous, nervous, or angry?
The next time you overthink, evaluate how you’re responding to thoughts, and how they affect your mood.
What’s the primary emotion behind your thoughts?
Do you feel jealous, nervous, or angry?
2. Find a distraction
Look for something that can distract you from overthinking.
This can be through exercise, starting a new hobby, playing a game, or anything else.
Look for something that can distract you from overthinking.
This can be through exercise, starting a new hobby, playing a game, or anything else.
3. Take a deep breath
Close your eyes and breathe deeply multiple times.
Find breathing exercises that you can practice regularly.
Close your eyes and breathe deeply multiple times.
Find breathing exercises that you can practice regularly.
4. Meditate
Meditation can help you clear your mind and reduce overthinking.
Find a meditation routine that works best for you.
Meditation can help you clear your mind and reduce overthinking.
Find a meditation routine that works best for you.
5. Look at the bigger picture
How will all the issues floating around in your mind affect you 5 or 10 years from now?
Don’t let minor issues turn into long-term problems.
How will all the issues floating around in your mind affect you 5 or 10 years from now?
Don’t let minor issues turn into long-term problems.
6. Help someone else
Think of how you can help someone who’s going through a difficult time.
This can give you something productive to focus on, instead of your negative thoughts.
Think of how you can help someone who’s going through a difficult time.
This can give you something productive to focus on, instead of your negative thoughts.
7. Recognize when your thoughts take place
Here are some ways to identify, and work through your automatic negative thoughts:
Use a notebook to track the situation that triggers your anxiety, your mood, and the thoughts that come to you automatically.
Here are some ways to identify, and work through your automatic negative thoughts:
Use a notebook to track the situation that triggers your anxiety, your mood, and the thoughts that come to you automatically.
As you explore the details, evaluate why the situation is causing these frequent negative thoughts.
Break down the emotions you’re experiencing, and try to identify what you’re telling yourself about the situation.
Break down the emotions you’re experiencing, and try to identify what you’re telling yourself about the situation.
Find an alternative to your original thought.
For example, instead of going straight to, “I’m not good enough”, try telling yourself, “I’m going to put a strategy in place and try my best”.
For example, instead of going straight to, “I’m not good enough”, try telling yourself, “I’m going to put a strategy in place and try my best”.
8. Acknowledge your wins
Open your note taking app on your phone, and write down 5 things that have gone right for you recently.
These can be small accomplishments and they will add up to something.
Refer back to this list when your thoughts are distracting you.
Open your note taking app on your phone, and write down 5 things that have gone right for you recently.
These can be small accomplishments and they will add up to something.
Refer back to this list when your thoughts are distracting you.
9. Stay present
Shut off your electronic devices for a specific amount of time each day.
Take a walk outside for a couple minutes and observe your surroundings.
Find something that encourages you to live in the moment.
Shut off your electronic devices for a specific amount of time each day.
Take a walk outside for a couple minutes and observe your surroundings.
Find something that encourages you to live in the moment.
10. Be open minded
Try to break away from your patterns of thinking and consider other viewpoints.
Take advice from people or research for strategies that challenge your thinking.
There’s a good chance that you may pick up on something which can be beneficial.
Try to break away from your patterns of thinking and consider other viewpoints.
Take advice from people or research for strategies that challenge your thinking.
There’s a good chance that you may pick up on something which can be beneficial.
11. Take action
You might go over the same thoughts constantly because you aren’t taking any actions about a certain situation.
Can’t stop thinking about regrets or failures from the past?
Use those feelings to help you make better choices that you will feel proud of.
You might go over the same thoughts constantly because you aren’t taking any actions about a certain situation.
Can’t stop thinking about regrets or failures from the past?
Use those feelings to help you make better choices that you will feel proud of.
12. Ask for help
If you’ve tried all of these strategies and you’re still having trouble, you should seek help from a qualified therapist.
If you’ve tried all of these strategies and you’re still having trouble, you should seek help from a qualified therapist.
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