Overthinking can be a trigger for all different forms of mental health issues. It can be a cause of anxiety or a symptom of depression. But what I’ve learnt is that over-thinking can affect literally anyone and everyone, and at any time. With or without mental health issues.
What are the symptoms of overthinking? Put quite simply, when you can’t stop thinking, usually about the same thing or lots of things that relate to one thing. It usually stirs up feelings of worry and it’s difficult to come to a conclusion or solution to your thoughts. You can often feel out of control of your own mind.
I am guessing you have found yourself here because you can relate. I wouldn’t say I have completely mastered how to stop overthinking, I am not sure over-thinking can be ‘cured’, but I am definitely better at getting my thoughts under control.
Here are my 12 ways to help you cope when you can’t stop overthinking.
1. Meditation
There are SO many benefits to meditating, not just for your mental health but it’s great for your personal development and growth, it can even have a positive impact on your physical health too!
Meditating takes practice so even if it feels hard or unnatural at first don’t give up. There are plenty of apps or youtube videos you can follow to do a guided meditation if you’re unsure where to start. There are even specific ones to help with over-thinking. I use the Insight Timer app and find meditating regularly has really helped me in the process to getting my thoughts under control.
2. Breathing Exercises
Very similar to meditation, following breathing exercises can really help to soothe your mind when it is running at 100mph. It should bring you to a state of calm and aids your focus on your breath instead of your thoughts.
Again if you’re not sure where to start with this, a quick google or youtube search can guide you in the right direction.
3. Pep Talk
Yes I really will give myself a little pep talk. Even if it’s as simple as; ‘Okay you don’t need to be thinking about it. It’s fine, everything is fine, you’re going to be fine.‘ It’s a great way of realising you are in control of your thoughts and trying to turn on some positivity in your head.
4. Distraction
What do we do when a child hurts themselves? We distract them from the pain, and we can do the same for ourselves. Read a book, put your favourite movie on, bake a treat, even mindlessly scroll Instagram. Do whatever you need to in that moment that distracts your mind so you’re not dwelling on your thoughts.
5. A Problem Shared...
If you’re overthinking about something, that suggests you have some concerns or worries. Sometimes just by talking about whatever is going on in our heads makes us feel better. Whether we come to a solution or not. Now more than ever it’s the norm to have therapy, the same as regularly seeing a dentist to keep our teeth in check, a therapist can help keep our mind in check. And if you’re not sure about seeing a therapist, it’s always worth talking to a friend.
6. Journalling
Writing down your thoughts is such a great way to help decompartmentalise and put some structure to them. You’ll be able to process your thoughts better and I would recommend doing this regularly, not just in moments of stress or when you find yourself overthinking.
You can read more about the benefits of journalling in our post; 3 Reasons To Write Down Your Thoughts.
7. Nature
Spending time in nature is vital for our mental health. It helps keep us grounded and the environment is just a pleasant place to be. Sunlight is also super important in helping us with our sleep and vitamin D levels. And when we lack in quality sleep that is when our minds can suffer the most.
8. Exercise
I don’t need to tell you all the benefits to our mental health of regular exercise, but particularly in moments of overthinking it can work the same as the distraction technique. Exercise also released lots of feel-good hormones which is ideal when your mind is in a spin.
9. Sleep
As already mentioned, getting sleep is one thing, but getting good sleep can be a luxury for some people. For me personally I can see a link between a bad nights sleep and my mind overthinking. If necessary try to nap, sometimes this alone can give us the reset we need.
10. Avoid Triggers (Caffine, Alcohol, Sugar, The News)
All of these things are fine to consume in moderation, but it’s about recognising when they could cause you more harm than good. If you are having a bad or difficult day, that’s when they need to be avoided, because your over-thinking could be triggered or exacerbated by alcohol or coffee. For me personally I have stopped consuming the news almost completely as the negativity I often see will have an impact on my thoughts.
11. Supplementing
I can’t recommend Ashwagandha enough! If you’ve never heard of it, Ashwagandha is mainly grown in India and is an ancient medicinal herb. Often used for soothing frazzled nerves and helping us in times of high stress. You can take Ashwagandha everyday and unlike most supplements, you’ll feel the benefits from day 1.
12. Sing A Song
As bizarre as this may sound, sometimes I force myself to sing a song. There are two reasons for this. Firstly, it’s a great distraction for your mind and singing can make you feel good. Secondly, you have to remember lyrics which is forcing your brain to stop what you were thinking about and recite something else. If you want to throw a dance in too then go for it!
These might not be the answer to stop you from overthinking, as the reason could be much more deep-rooted, but it’s worth giving some of these a go to aid in your journey in helping you feel better and more in control of your thoughts.
If you have any other suggestions on how to help us over-thinkers, please share them in the comments.
Amber x
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