25 Ways To Manage Overthinking
By Christina Fenske
- Reframe negative thinking with facts.
Negative thinking can be difficult to overcome, but it is not impossible. Reframing negative thoughts with facts can be an effective strategy to help you move past them. Start by recognizing and acknowledging the negative thought, then ask yourself what evidence there is to suggest that the thought is not accurate. For example, if you are feeling anxious about an upcoming performance, remind yourself of times you have successfully completed similar tasks in the past. Remind yourself of your resilience and your ability to succeed.
2. Take a break and do something calming.
Taking a break can be a great way to unwind and de-stress. Why not try doing something calming like taking a walk outside in nature, listening to some calming music, or doing some guided meditation? Taking a few moments to relax and reset can make all the difference in helping you feel more grounded and energized.
3. Exercise regularly.
Exercising regularly is a great way to stay healthy and fit. There are lots of different ways to do this, from going for a walk or run in the morning, to joining a gym or taking a fitness class. Even if you can just find the time to do some simple bodyweight exercises at home like push-ups, sit-ups, and squats, it can make a big difference. Make sure to also take breaks, be mindful of your body, and listen to what it needs.
4, Challenge upsetting thoughts.
When you’re feeling overwhelmed by upsetting thoughts, it can be helpful to challenge them. This can help you to better understand the thought, and to gain a different perspective. One way to do this is to focus on the evidence that supports and disproves your thought. Ask yourself what evidence is there to support this thought, and what evidence is there to disprove it. You can also ask yourself if there is any other way to look at this thought or any alternative interpretations. It can also be helpful to ask yourself if any of your thoughts come across as too black-and-white, or if they are overly negative. Challenging upsetting thoughts can help to give you a more balanced perspective and help you to feel more in control.
5. Practice mindfulness techniques.
Practicing mindfulness techniques can be a great way to reduce stress and anxiety. Start by taking a few deep breaths and focusing on how your body feels. Notice how your breath feels going in and out of your body. Try to stay in the present moment and focus on what you’re feeling, instead of worrying about what happened in the past or what might happen in the future. You can also practice mindfulness by focusing on a task at hand, like drinking a cup of tea or taking a walk. Notice the sights, smells, and sounds around you. This can help you stay in the present moment and be more mindful.
6. Limit alcohol and caffeine.
Limiting alcohol and caffeine intake can be beneficial to your overall health and well-being. For example, reducing your alcohol consumption can help you sleep better, reduce your risk of developing certain types of cancer, and improve your mental clarity. Similarly, limiting your caffeine intake can help prevent dehydration, reduce anxiety and depression, and improve your concentration. It’s important to remember that moderation is key – so try to find a healthy balance that works for you.
7. Get enough sleep.
Getting enough sleep is important for your physical and mental health. To make sure you’re getting enough rest, create a bedtime routine that works for you. Stick to it as much as possible and aim for 7-9 hours of sleep each night. If you find yourself having trouble falling asleep, try calming activities like taking a hot bath, drinking chamomile tea, or reading a book. Avoid looking at screens and engaging in stimulating activities close to bedtime. Good luck!
8. Write down your thoughts.
Writing down my thoughts can be a great way to organize my ideas and help me to gain clarity on what I’m thinking. It can be a helpful tool to help me focus and make it easier to remember things later. I find that writing down my thoughts also helps me to be more creative and think outside of the box. I find that when I’m taking the time to write my thoughts down, it gives me an opportunity to really reflect and consider my perspectives and feelings. Writing can be a great way to gain insight into my own thoughts and emotions.
9. Practice self-compassion.
Practicing self-compassion can be difficult, but it is an important aspect of taking care of yourself. Start by being mindful of your thoughts and feelings, and try to recognize when you may be too hard on yourself. When that happens, try to speak to yourself in a kinder and more understanding way. Remind yourself that everyone makes mistakes and that it’s ok to be imperfect. Acknowledge your struggles, show yourself understanding and empathy, and forgive yourself for any mistakes you have made. Lastly, take some time to be kind to yourself. Do something you enjoy, eat something you like, or spend time with people you care about. Taking care of yourself is a great way to practice self-compassion.
10. Set realistic expectations.
Setting realistic expectations is a great way to stay motivated and on track with your goals. It’s important to be realistic when setting expectations for yourself and to remember that progress takes time. Start by breaking down your bigger goals into smaller, more manageable tasks, and setting milestones that you can use to measure your progress. Remember to stay positive and be patient with yourself; progress takes time!
11. Talk to someone about your worries.
Hi there! It’s great that you’re reaching out to talk about your worries. I’m here to listen and help in any way that I can. Why don’t you tell me a bit about what’s been worrying you lately? I’m here to lend a listening ear and offer any helpful advice that might help you work through your worries. Contact us today for an appointment because we can help. Don’t keep struggling alone.
12. Use relaxation techniques.
Relaxation techniques are a great way to help reduce stress and tension in your body. You can try deep breathing exercises, progressive muscle relaxation, mindfulness meditation, yoga, or tai chi. Deep breathing involves taking slow, deep breaths through your nose and releasing it slowly through your mouth. Progressive muscle relaxation involves tensing and releasing groups of muscles. Mindfulness meditation involves focusing on the present moment and being aware of your thoughts and feelings without judgment. Yoga and tai chi are forms of exercise that involve gentle stretching and movement to help relax your body and mind. All of these relaxation techniques can help you find relief from the physical and mental tension of stress.
13. Take a vacation or break.
Taking a vacation or break is a great way to give yourself a much-needed break from the daily grind. Whether it be a weekend getaway, a week-long trip, or something longer, there are many benefits to taking a break from work and everyday life. Taking a break can help reduce stress, boost creativity, help you refocus and prioritize, and give you a chance to recharge and recuperate. So, why not take a break today and treat yourself to a little relaxation and fun?
14. Break tasks down into smaller steps.
Breaking tasks down into smaller steps can be a great way to make a large project less overwhelming. Start by writing down the larger goal that you want to achieve and then break it down into smaller, achievable steps. For example, if you want to write a book, you could break it down into smaller tasks such as researching the topic, creating a timeline, writing the first draft, editing, and publishing. When you break a task down into smaller steps, it can be easier to stay focused and motivated.
15. Make a list of your accomplishments. (Check out this example below):
I’m proud of the following accomplishments I’ve achieved:
- Graduated from college with a degree in business
- Won an award for my volunteer work with a local non-profit
- Ran a successful crowdfunding campaign
- Traveled to five different countries
- Published a short story in an online magazine
- Learned a new language
- Volunteered over 200 hours at my local animal shelter
- Created a blog that has gained a steady following
- Cooked a five-course dinner for friends
- Started my own small business
- Achieved a high score on a standardized test
16. Practice thought-stopping techniques.
Thought-stopping techniques are a great way to help manage difficult thoughts and emotions. These techniques involve recognizing when you are having a negative thought and then quickly replacing it with a positive thought or action. A helpful way to practice thought-stopping is to create a list of positive affirmations that you can repeat to yourself when you notice a negative thought. You can also take a few deep breaths or do a few relaxation exercises, such as stretching or yoga, as these can help to refocus your attention and reduce stress. Finally, remember to be gentle and patient with yourself. It takes practice to develop these new habits, so don’t be too hard on yourself if it takes a little while to get the hang of it.
17. Do something creative.
Why not try something like painting a picture? Even if you don’t consider yourself an artist, it can be a lot of fun to let your imagination take over and create something that is uniquely yours. You can also try writing a short story or poem, or try learning a new skill like knitting or playing an instrument. Whatever you choose to do, it’s sure to be a creative experience!
18. Use affirmations.
Affirmations are an excellent tool to help you stay positive, motivated, and confident. Every day, take a few minutes to repeat positive statements to yourself. This can be as simple as telling yourself “I am capable and strong,” or “I am worthy of love and respect.” Or, it can be more detailed, such as “I am achieving my goals and dreams,” or “I am living my life with purpose and joy.” Visualize yourself becoming the person you want to be, and use your affirmations to keep that vision alive.
19. Avoid negative people.
It’s important to surround yourself with positive people who make you feel good about yourself and your situation. It’s ok to distance yourself from those who bring negative energy into your life. Focus on spending time with people who are supportive and understanding and will lift you up, not drag you down.
20. Make time for yourself.
Making time for yourself is an important part of self-care and well-being. Try to set aside some time each day (even if it’s just a few minutes!) to do something that you enjoy, without any distractions. It could be as simple as reading, taking a walk, listening to music, or even just sitting in silence. Whatever it is, make sure it’s something that you find relaxing and that it helps you to de-stress and recharge your batteries.
21. Focus on the present.
The present is a gift, one that should be appreciated and savored. Taking time to focus on the present moment can help bring clarity and appreciation to your life. Try to set aside some time each day to be mindful of the present. Notice the sights, sounds, smells, and sensations around you. Take a few moments to appreciate the beauty of the world and the people in it. By focusing on the present, you can live more in the moment and appreciate the here and now.
22. Take a break from social media.
Taking a break from social media is a great way to clear your mind and give yourself some time to relax and focus on other activities. It can help you become more productive and have a healthier relationship with technology and the people around you. Why not give it a try? Take a few days off to spend time outdoors, read a book, listen to music, or just relax. You might be surprised at how much better you feel when you take a break from social media.
23. Avoid dwelling on past mistakes.
It’s important to learn from our past mistakes, but it’s just as important to move on from them and focus on the present. Instead of dwelling on what we could have done differently, let’s use our past experiences to inform our future decisions and strive to make better choices going forward.
24. Take a deep breath.
Sure thing! Taking a deep breath can be a great way to help relax, reduce stress, and refocus your attention. Try to take a few deep breaths in through your nose and out through your mouth. Visualize filling your lungs with air, and then slowly releasing it. See if you can focus on the sensation of your breath and the feeling of your body relaxing with each exhale.
25. Give yourself permission to make mistakes.
It’s okay to make mistakes and beating yourself up for them really does nothing but make you feel bad and break down your self-worth. We all make mistakes, that’s how we learn because no one is perfect.
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Contact us now if you or someone you know needs help with their overthinking. You can call us at 236.361.0043 or email us at admin@ovcs.ca.
