How to deal with Overthinking?

Have you ever troubled by some unwanted thoughts? You try to not let it go but things just pops up into your head. A running commentary, criticizing and picking apart what you said and did last day, terrified that you look bad – and fretting about a terrible future that might await you in your head. do you know why this happens?, how it affects your health? and how to deal with overthinking?

Overthinking is continual worrying, analyzing thoughts and behavior, rumination, and obsessive thinking.

Is Overthinking a mental health disorder?

No, Overthinking is not a Mental Disorder But it is associated and can be a sign of Mental heath issue.

8 Signs of Overthink:

• Your mind isn’t able to “shut off,” and you can’t fully relax.
• You easily aware of what you’re thinking at any given moment
• Experience Repetitive Thoughts
• You often question why you are having certain thoughts?
• You often look for the deeper meaning or personal significance of your thoughts
• You have a strong need to know or understand how your mind works
• You feel it’s important to have strict control over your thoughts
• You have a low tolerance for spontaneous, unwanted thoughts
• You often struggle to control your thoughts
• It’s difficult to focus on anything else

How is thinking different from Overthinking?: 

Thinking is when you plan to do something, you focus on pros and cons and  anticipate the better way for it.

Overthinking is when you overwhelmed with thoughts which doesn't reach conclusion.

For eg. In a rainy day you think that, "why is it happening, I can't go anywhere now, Why it happen to me all the time, Anything doesn't work accordingly . It's just too bad. It ruined my life." this is overthinking

but, If you think "Its raining and I should make arrangements. water often clog at balcony, I should fix it", this is Thinking.

How to deal with Overthinking?

Focus on your breath: Take several deep breaths and count while inhaling and exhaling this will calm the central nervous system and reduce anxiety. 

Distracting Yourself: You can listen some music, watch movie, talk to someone. you can also try some therapeutic activity like cooking, writing, gardening etc.

Identify your fear: Roman Stoic and Philosopher Seneca said:

               “We suffer more often in imagination than in reality". 

sometimes we fear about others opinion , what they think? What I make mistake? Sometimes we question our ability and afraid t take steps. these things only and living in that fear will tangle us in a well of indecision. once you figured your fear and what triggers you, write them down and start plan how can you overcome. even some baby steps can help a lot.

 

Stop thinking about past and live in the present: Say in your heart that "I am not letting these thoughts in anymore". Ask yourself where are you? and where you wanna go? Let it go your past and set some new goals. take breath, write them down. if you often overthink then its not easy to be in the present, Tell yourself that past doesn't matter failure is now out of reach, so I will stop thinking about past or future, I will focus on here and now.

 

Get some fresh air: Get yourself out there and spent spend some time nature this will refresh your mind.

Mediation and exercise: Exercise might be the last thing you want to do, but physical activities raises endorphins and serotonin levels which makes you feel good from inside.

Appreciate yourself:  Appreciate yourself what you have and what you achieve, make yourself proud for the your accomplishments.  

Get Adequate sleep: Focus on sleep pattern and try to get adequate sleep, If you sleep proper you will feel energetic and active.