Overthinking is a problem that can cause unhealthy emotions such as guilt, anger, and jealousy. It can even lead to excessive self-criticism and have a negative impact on self-esteem, willpower, and motivation.
Overthinking is a natural characteristic of the brain. Our brain is constantly processing different information, and often "chain reactions" occur within it. One bad event can trigger an avalanche of thoughts about other bad events from the past or about possible failures, injuries, or disappointments in the future. When we accept the problem and allow ourselves to have it, we move into the realm of healthy emotions - sorrow, anger, and worry about the problem - and give ourselves space to approach it in an adequate way. Therefore, it is the first step when we want to solve any problem. How about first acknowledging the problem and focusing on the solutions?
When the problem is recognized and accepted, the next step is to accept the fact that it takes time and consistency to overcome it. The problem did not develop from yesterday to today, so it is not realistic to expect that it will be solved just like that. Be prepared for the fact that ups and downs are a completely normal and expected phenomenon when working on yourself. In this way, you will avoid demotivation and giving up if you occasionally encounter obstacles and take a few steps back.
Also, breathing exercises can be of great help. For example, the abdominal breathing technique. This breathing technique will bring your body into a state of relaxation and bring you back to the present moment, as your attention will be directed to the rhythm of your breathing and the rhythm of your hand movement. It may be best to practice abdominal breathing daily. That means finding time for yourself at some point in the day, relaxing, and breathing in rhythm. The simplest method is to put your hand on your stomach and watch it move when you inhale and exhale. The inhalation should last, for example, 3 seconds, and the exhalation 6 seconds. Or everyone can find a rhythm that suits them.
Then, it would be interesting to introduce care time. For example, worry time should be from 18:00 to 18:30. If you fall into overthinking at another time, put it off for this time. When it's time to worry, worry about whatever you want - you can even write it down. When the time is up, say to yourself, "Now it's time to get back to my life and daily activities."
Shift your focus to physical activity or some other activity that occupies your concentration. For example, shift your attention to walking, exercising at home, cooking, listening to music, watching a movie or series, talking to family members or friends, or playing board games.
Consider whether someone in your environment could use your help at a given time - elderly neighbors with grocery shopping, sisters or friends with childcare, family members with chores, paying bills, decorating the yard, and so on. This way, you'll see that you can make someone's day better, which can positively affect your mood and reduce the need for overthinking.
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