Overthinking can be a real enemy of peace. It’s like a ravenous beast that feeds on your calm, turning simple decisions into complex dilemmas.
I used to be a victim of overthinking, always lost in a maze of my own thoughts. It was exhausting, like a ceaseless roller coaster ride.
Then I discovered a 3-step method that finally brought tranquility to my mind. It didn’t just quiet the noise; it turned down the volume completely.
This is how I learned to stop overthinking everything and regained control over my mind. And I believe it could help you too.
1) Noticing the overthinking
Overthinking is a sneaky enemy—it creeps up and ensnares your mind before you even realize what’s happening.
The first step to regaining control over my mind was actually noticing when I was overthinking. It sounds simple but trust me, it’s easier said than done.
You see, overthinking is often disguised as problem-solving or planning. But in reality, it’s just a chaotic whirlwind of thoughts that lead nowhere and only serve to increase anxiety and stress.
Once I learned to recognize this pattern of spiraling thoughts, it became easier to intervene before I got lost in the labyrinth of my own mind.
Noticing the overthinking was the first step towards quieting my mind. It was like turning on a light in a dark room, revealing what was hidden in shadows.
You can only change what you acknowledge. So start noticing when you are overthinking. You might be surprised at how often it happens.
2) Using mindfulness as an anchor
I remember a specific instance when I was about to make a presentation at work. My mind was filled with thoughts – Will I forget my points? What if they don’t like my presentation? What if I mess up? The questions were endless.
It was then that I decided to apply the second step of the method – mindfulness. Instead of getting caught up in my thoughts, I chose to anchor myself in the present moment.
I started by focusing on my breath, noticing the rise and fall of my chest. Then I expanded my awareness to other physical sensations – the feel of the cool air against my skin, the sensation of my feet on the ground.
Practicing mindfulness helped me to step outside of my thought whirlwind and root myself in the present. It served as a reminder that these were just thoughts, not realities.
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This technique not only calmed my overactive mind but also instilled a sense of confidence and control. The presentation went well, and since then, mindfulness has become a vital tool in my battle against overthinking.
3) Implementing a ‘worry time’
The third step to quieting my overactive mind was setting aside a dedicated ‘worry time.’ Now, you might be thinking, “Isn’t that just consciously choosing to overthink?” But there’s a science to it.
Psychologists have found that when we schedule a specific time in our day to worry or overthink, it can actually help reduce anxiety and stress in the long run. This is because we’re not suppressing our worries or anxieties but giving them a controlled outlet.
During this ‘worry time,’ I would allow myself to overthink freely—but just for a set period. Once the time was up, I would gently bring my thoughts back to the present moment, reminding myself that I would address any remaining concerns during my next scheduled ‘worry time.’
This approach allowed me to regain control over my thoughts rather than being controlled by them. It’s like training an unruly pet—consistency is key, and with time, you’ll notice the difference.
4) Embracing imperfection
The fourth and final step that helped quiet my mind was to embrace imperfection. Overthinking often stems from a fear of making mistakes or not meeting high expectations.
I realized that I was putting too much pressure on myself to make everything perfect – be it my work, relationships, or even trivial everyday tasks. This was causing me unnecessary stress and triggering overthinking.
Once I understood this, I made a conscious decision to accept that it’s okay not to be perfect. Mistakes and failures are a part of life and they do not define me.
Embracing imperfection did not mean lowering my standards or giving up on excellence, but rather understanding that it’s okay to have flaws and make mistakes. It’s a part of being human.
This realization was liberating and significantly helped reduce my overthinking. It’s like releasing a heavy burden you’ve been carrying around unknowingly.
And remember, striving for progress is more important than striving for perfection.
5) Turning to journaling
In the midst of my battle with overthinking, I stumbled upon a tool that turned out to be surprisingly effective – journaling. Initially, I was skeptical. I mean, how could writing down my thoughts help me stop overthinking? But, desperate for peace of mind, I decided to give it a shot.
Each night before bed, I began to write down all the thoughts that were bouncing around in my head. It didn’t matter how trivial or profound they were—I just wrote them down, unfiltered.
I noticed that once my thoughts were on paper, they stopped swirling around in my mind. It was as if the act of writing them down freed up space in my head and brought a sense of calm.
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Moreover, seeing my thoughts on paper also helped me realize how many of them were irrational or exaggerated. This awareness was a powerful tool in reducing the intensity and frequency of my overthinking.
To this day, journaling remains an essential part of my routine to keep overthinking at bay. It’s like having a conversation with myself—a therapeutic release of thoughts and emotions.
6) Practicing self-compassion
The sixth step that helped me manage overthinking was practicing self-compassion. Often, overthinking is fuelled by self-criticism and negative self-talk. We beat ourselves up over mistakes, replaying scenarios in our heads and imagining different outcomes.
I realized that I was my own harshest critic. I would berate myself for small errors and spend hours dwelling on them. It was a destructive cycle that kept my mind in a state of constant turmoil.
To break this cycle, I started to practice self-compassion. I began to speak to myself like I would to a friend—kindly, understandingly, and with patience.
I reminded myself that everyone makes mistakes and it’s okay not to have all the answers. This shift in mindset significantly reduced my overthinking, bringing a sense of peace and forgiveness towards myself.
Practicing self-compassion isn’t about ignoring your faults, but understanding that you’re human, and just like everyone else, you’re allowed to have bad days and make mistakes.
7) Accepting uncertainty
The most crucial step in my journey to quiet my mind was accepting uncertainty. Overthinking is often an attempt to predict the future, to control the uncontrollable.
I found that much of my overthinking was rooted in a desire for certainty—a desire to know how things would turn out, to avoid disappointment or failure.
But here’s the thing: life is unpredictable. No amount of overthinking can change that fact.
Once I accepted this, I was able to let go of the need for control and certainty. I learned to embrace the unknown, to see it not as something to fear, but as a part of life’s adventure.
This acceptance brought a profound sense of peace. It freed me from the chains of overthinking, allowing me to live more fully in the present.
Accepting uncertainty may not be easy, but it’s a significant step towards quieting the overactive mind. Remember, life is full of surprises, and that’s what makes it exciting and worth living.
Final thoughts: It’s about balance
The human mind, in all its complexity, is a fascinating entity. Its constant chatter and musing is not always a bad thing. Often, it’s this very ability to think, analyze and reflect that leads to creativity, problem-solving and deep insights.
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However, when this thinking turns into overthinking, it can create a prison of our own making, trapping us in a cycle of worry and anxiety.
The steps I’ve shared with you – from mindfulness to accepting imperfection – helped me regain control over my mind. They transformed overthinking from a relentless monster into a controllable whisper.
Remember, it’s not about silencing your mind completely, but achieving a balance where thoughts serve you rather than control you.
As ancient Greek philosopher Epictetus once said, “We cannot choose our external circumstances, but we can always choose how we respond to them.”
In the end, the key to quieting your mind lies in your response to your thoughts. Choose wisely, and embrace the peace that comes with it.
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