Speaking from the heart:How to Quiet Your Overthinking Mind and Find Clarity?

Overthinking is normal when it’s occasional, but it becomes a problem when you start losing sleep over it. Overthinking can be described as having repetitive but unproductive thoughts. It’s when you keep thinking about something but never reach a conclusion or a solution. Part of the solution is realizing there is a problem in the first place. 

Overthinking is a common symptom of anxiety and depression and it affects millions worldwide. For optimized mental health, learning to calm your mind is crucial. Here are a few effective techniques to help you quiet your overthinking brain.

Focus on the present 

One of the best techniques to cessate overthinking is by practising mindfulness. Being mindful means being present in the moment instead of worrying about the future or regretting the past. Here are some exercises you can try to incorporate mindfulness into your life:

• Take slow and deep breaths while focusing on each inhale and exhale.

• Perform body scans regularly by mentally checking in with every part of your body.

• Make meditation a part of your routine to monitor your thoughts.

Mindfulness helps keep you in the present and these exercises can greatly reduce anxiety and foster healing.

Evaluate your thoughts 

Overthinking commonly involves negative and distorted thoughts. The first thing you should focus on is disrupting the overthinking cycle and trying to regain control of your brain. The best way to challenge your negative thoughts is by writing them down and evaluating their validity. Try to replace your self-critical thoughts with positive affirmations. This will help quiet your brain and pave the way for mental healing.

Photo by Fillipe Gomes:

Try physical exercises

Exercise is a powerful way to stop the constant chatter in your mind. During exercise, the body releases feel-good hormones i.e. endorphins. These hormones elevate your mood by reducing anxiety and depression. Start with simple exercises like walking or jogging and then take on high-energy exercises like swimming and cycling. Yoga is also very efficient in quieting your brain as it combines physical movement with mindfulness; killing two birds with one stone.

Eat & sleep well 

To overcome overthinking, you need to create a lifestyle that supports mental healing and well-being. Make it a habit to eat nutrient-rich foods as these foods act as fuel for your body and brain. Healthy foods support the mental healing process and help reduce depression. Additionally, if your brain is not getting the rest it needs, it will become more prone to overthinking and anxiety. So, aim for 6-8 hours of quality sleep every night. During all this, don’t forget about spending quality time with your loved ones as they play a major role in your mental well-being.

Seek professional help

If overthinking persists for long or if you find it hard to manage it by yourself, seek help from a mental health professional as they can equip you with the tools you need to quiet your overthinking brain and bring mental peace into your life. Cognitive Behavioral Therapy (CBT), Mindfulness-Based Stress Reduction (MBSR), and medication are the different options you can choose from to treat an overthinking brain, anxiety and depression.

Disclaimers:

This blog content is for informational purposes only and does not substitute for professional therapy