Use These Mindfulness Strategies To Reduce Overthinking

  • June 20, 2022
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Overthinking is the mental toxicity that we give to our mind and body. Do you know that overthinking not only affects our mood, it impacts our mental health and general well-being as well? While many people claim that they are trying to overcome their overthinking habit, it is something really difficult and requires a lot of patience and presence of mind. Thus we have got some mindfulness techniques to reduce overthinking.

Mindfulness is the state of consciousness where you try to focus only on the present while leaving all your past and thoughts and regrets somewhere at the back of your mind. It is a kind of meditation that helps you improve your presence of mind at the moment, and uplifts your mood. 

How To Reduce Overthinking With The Help Of Mindfulness?

Follow these techniques rigorously to get rid of your habit of overthinking. Let yourself become the boss of your mind again!

1. Embracing Uncertainty

Most people have the habit of thinking too much about uncertainties. Indeed it is not a bad thing, yet considering it as a negative thought is wrong. 

Our brain senses the potential risks which are why we plan for a stable future. However, there could be a possibility that you achieve something good or you get some amazing opportunities in the future. Since things are uncertain, considering the uncertainties and trying to plan things accordingly is what we call ‘embracing uncertainties.’

When you will be mentally prepared with a backup plan by considering all the possible uncertainties, you will probably be less prone to overthink. 

Embracing Uncertainty

2. Thoughts, Emotions, Questions

People often get mood swings for no reason and keep overthinking unnecessary things. Well, we have a solution for you! Let’s get rid of this!

Your emotions are always the result of your thoughts. When you keep thinking about a certain thing for a long time, it will have some impact on your mind. 

As we already said, usually our mind first thinks of the negative aspect. So your mind may start going in a negative direction resulting in overthinking. That is why it is important to have control over your thoughts.

Here mindfulness comes into the picture differently. Whenever a negative thought strikes your mind, rather than just trying to ignore it, face that thought. Ask the following questions to yourself and answer honestly:

Why are these thoughts roaming in your mind? What fear is underneath them?

Are these thoughts even valid? Should I be giving value to the thoughts?

If given a chance, what else would I choose instead of this thought?

Think of these questions with peace of mind (while meditating) and your answers will help you get out of these thoughts. 

3. Face The Discomfort

While overthinking is natural, let’s try to face those thoughts. Give time to yourself and face that discomfort. It is nature’s rule that whichever thing you will try to avoid or ignore, it will get more attracted towards you. So if you genuinely want to get rid of some of your thoughts, face them while being prepared for the discomfort they may bring to you. 

Meditate in a calm room where there is no disturbance and you may think about all your thoughts till the time you don’t get over them. Believe us, it works. 

You can play soothing sounds to create a positive environment in your surroundings to help you deal with your overthinking. 

Face The Discomfort

4. The Awareness Diary

Well, you might have understood what we are about to suggest. It is important to realize what changes overthinking brings to you, your mind, and your body. This is only possible when you take note of it.

Whenever you feel your thoughts are crossing the limits and you are overthinking, just write down the following information about the thoughts that your overthinking brings to you while doing introspection. 

  • What are your thoughts?
  • How are you feeling about them?
  • What physical changes do these thoughts bring to you?

5. The Four-Step Pause

If nothing works out or you need a quick solution for your anxiety and overthinking, you can try this. Anywhere, anytime. 

  • Step 1: Listen to the sounds all around you. (Close your eyes if possible). Just focus on all sounds that are passing through your ears. It will increase your concentration level and thinking ability. 
  • Step 2: Now, focus on your body. Each part of it. Feel all the happenings of your body. Like your feet on the floor, hands on your laps, closed eyes, etc. 
  • Step 3: Take long and deep breaths. Feel all the surroundings and try to declutter your mind. Calm your brain to think about something rather than being overwhelmed.
  • Step 4: Ask yourself, what else do you need to relax your mind and soul. It could be a walk, a cup of coffee, some quick snacks, or sweeteners. 

At the end of these four steps, your mind will be able to process properly and it won’t overthink. 

The Four-Step Pause

In The Last

Mindfulness is not a tablet or syrup which can control overthinking and its subsequent anxiety and stress. However, it is a natural process to ease your mind and body to not think more than unnecessary. Do share your experience whether these tips to reduce overthinking worked for you or not.