Tips to avoid overthinking and worrying

Overthinking and worrying leads to feelings of anxiety and restlessness that can lead to anxiety or depression if left untreated. Regaining control of your thoughts is the key to feeling calm again, and the good news is that you can do it.

At some point in our lives, we all face uncertainty, negativism or doubts that make us think over and over again, this is normal; However, some people cannot stop and stop the avalanche of thoughts, imagining different scenarios, most of them catastrophic.

What if I’m wrong to say something? What if I better say the other? How am I going to finish the job on time? Why don’t you reply to my message? Although these are normal questions, this excess of thoughts can damage your well-being, ruin your day and even your sleep cycle. There is also another type of thought that we must detect, and it consists of those in which we reproduce a past problem or situation, over and over again in the mind, obsessing and repeatedly thinking about various aspects of that situation. These thoughts exhaust us, take away our energy and often cause us anguish.

When you get to a point where your thoughts and worries prevent you from doing what you want and enjoying yourself, then you need to take action. We share several tips to stop those unproductive thoughts in their tracks.

1. ¡Detente! Reuben Berger, psychotherapist at the University Hospital of Bonn, Germany, explained to the DW Akademie portal a technique to stop those thoughts in their tracks: “When you feel that you are thinking too much about something, be aware and stop. Say to yourself: “Stop!” The main idea is to stop worrying about making future predictions, or obsessing over past events; and she adds that it is most effective when you say “Stop” out loud and practice it every day. “Consistency is very important,” she says.

• Understand that thoughts are just thoughts and are not acts or realities.

• Concentrate and enjoy your present. Berger advises practicing the mindfulness or mindfulness, this technique helps you distance yourself from your thoughts and be more present in the moment. The mindfulness It has a positive impact in reducing behaviors related to stress, obsessive thoughts and worry. Practice it! You will see that by focusing on the moment, you will not give time or space to worries.

• Tricks your brain to avoid those thoughts, distracts and diverts attention from those thoughts that haunt you. There are many activities that can be used to distract your attention, such as listening to music, reading a book, dancing or exercising, watching a movie, or meditating.

• For his part the Dr. Ernest Rasyidi, a psychiatrist at St. Joseph Hospital in California, explained to the US News & World Report portal that it is important to validate your thoughts and then act. “Many people with anxiety suffer in silence alone, because they recognize that their worries may be irrational, but they can’t stop them.” Validating that concern and that analysis is one of the first steps in combating them.

• When you find yourself overthinking or feeling anxious, Rasyidi recommends asking yourself why you care about that particular problem. Is it a problem you can act on or solve, or are you trying to control the uncontrollable? The answer can help you see the way forward.

• Concentrate with the pomodoro technique, which consists of programming your stopwatch in periods of 25 minutes, which you will dedicate to performing only one activity with absolute concentration, and then you will leave 5 minutes of rest to start another period of 25 minutes. After 4 periods of 25 minutes take a break of around 10 to 15 minutes. This technique will help us avoid living in a world of thoughts, of “fantasies”. By focusing on the activity we are doing, we avoid getting lost in a sea of ​​useless thoughts.

• Seek help. If you are having excessive thoughts and anxiety is impairing your ability to work, get along with others, or take care of yourself, seek professional help. “Breaking old habits can be difficult and having the help of a professional can support you in gaining the awareness and skills necessary to manage your anxiety,” says Rasyidi.

• Finally, understand that you are the owner of his mind. Exercise your power and influence his mind. Only you have the power to free your mind from excessive thoughts.