19 Proven Steps to Tame Your Mind from Overthinking 

19 Proven Steps to Tame Your Mind from Overthinking 

Reading Time: 6 minutes

Introduction 

Are you someone who overthinks everything? If so, you’re not alone. Overthinking is a common issue that many people deal with daily. 

But it’s not just an annoyance–overthinking can be quite harmful to your mental health. It can lead to anxiety, stress, and even depression. So if you’re looking to tame your mind from overthinking, here are the 19 most important steps to follow. 

 Understanding the Root Cause of Your Overthinking 

The first step to solving overthinking is understanding the root cause of your problem. What is it that triggers your overthinking? Is it a certain person, place, or thing? Once you know what specifically sets you off, you can work on avoiding or managing those triggers. 

For example, if you find that you overthink when you’re alone, try to find activities or tasks that can keep you busy and distracted. If your problem is linked to a certain person, try distancing yourself from them or develop some communication boundaries. 

The bottom line is that you need to identify what’s causing your overthinking and take steps to address the issue head-on. 

 Connect Your Reason to Your Thoughts 

When your thoughts are taking over, it can be tough to know how to make them stop. But there is one simple trick that can help: connect your reason to your thoughts. 

When you feel yourself overthinking, ask yourself why you’re thinking that thought. What is the real reason behind it? Once you identify the root of the thought, it becomes a lot easier to tame it. 

For example, if you’re overthinking a decision you need to make, ask yourself what the worst-case scenario would be. Is it that bad? Or are you blowing things out of proportion? 

By connecting your reason to your thoughts, you can start to take back control of your mind and tame those pesky overthinking thoughts! 

 Take a Conscious Step Back 

When you find yourself overthinking, it’s helpful to consciously take a step back. Get some distance from the thoughts that are causing you so much stress. 

This could mean physically removing yourself from the situation, or simply taking a few deep breaths and slowing down your mind. Remind yourself that overthinking is only going to cause more anxiety and stress—and that’s the last thing you need right now. 

When you’re ready, try to focus on the facts of the situation. What are the things you can control, and what are the things you can’t? What are the potential outcomes, good and bad? By thinking things through rationally, you can often calm down your mind and find a solution. 

 Unplug and Reduce Stress 

Unplugging and reducing stress is an important step in solving overthinking. In today’s world, we are constantly connected to our devices and it can become overwhelming. Take some time for yourself to disconnect and unwind. Even if it’s just a few minutes every day, it can help you find peace and tranquillity. 

You could try meditation, yoga, a hot bath, or anything that helps you relax. Additionally, making sure that you get enough sleep can also help reduce stress levels. Aim for seven to nine hours of restful sleep each night as this helps rejuvenate the body and clears the mind from overthinking. Lastly, exercising regularly can also be beneficial in lowering stress levels and promoting physical health. 

 Develop Healthy Coping Mechanisms 

Now it’s time to develop some healthy coping mechanisms to work through your overthinking. The first and most important point here is to be kind to yourself. Overthinking often comes with a lot of guilt, but it’s important to remember that you’re not perfect or in control of everything. So be gentle with yourself when you make mistakes and try new things – it’s the only way you’ll make progress! 

Furthermore, it’s essential to find ways of dealing with stress that doesn’t involve overthinking. Listen to music, watch some TV, pick up a book – whatever helps you relax! Experiment with different activities until you find one that works for you. Exercise can also be a big help here, as it releases endorphins that can make us feel more balanced and calm. Finally, learning basic mindfulness techniques like meditation and breathing exercises can also help put us in a clearer headspace. 

 Practice Self-Compassion and Mindfulness 

You can also practice mindful self-compassion: treating yourself with kindness instead of criticism and judgment. 

Start by noticing when you are feeling distressed, then pause and recognize that distress. Acknowledge and accept your thoughts and feelings without judging them or yourself. Ask yourself what you need at that moment, then gently remind yourself of your natural capacity for inner strength. 

This practice helps to foster a sense of connection to the present moment rather than ruminating on anxiety-inducing thoughts about the future or the past. You will begin to become more aware of how your thoughts affect you, recognizing that it’s just temporary discomfort. With self-compassion, you can ride out the storm inside—not suppressing or avoiding your thoughts but instead allowing them to pass in their own time until they no longer have control over you. 

 Make Friends with Uncertainty 

The seventh step in solving overthinking is making friends with uncertainty. Once you can accept that life isn’t always certain and that it will often throw curveballs at you, you’ll be much better equipped to deal with whatever comes your way. 

Stop trying to control every outcome and instead focus on how you’re going to respond to the situation. Remind yourself that there’s always an opportunity in times of uncertainty, and use them as a chance to grow, learn, and adapt. Removing the need for certainty means embracing change and accepting what comes with it. 

The road ahead may be unclear, but by shifting your focus away from controlling everything and instead practising acceptance of the unknown, overthinking will become less daunting as you learn how to ride the waves of life. 

 Practice Positive Affirmations 

Prime your brain for success! Positive affirmations are a great way to build confidence in yourself and clear out the negative thoughts that can lead to overthinking. It’s easy to do: just find a few mantras or meaningful phrases that soothe and motivate you, and repeat them whenever you’re feeling overwhelmed. 

When writing affirmations, make sure they’re in the present tense and focus on things that feel achievable. Something like ‘I am enough’ or ‘I trust my decisions’ can help strengthen your inner voice and put a positive spin on your thought patterns. You can even write down your positive thoughts on paper or record them as audio notes to listen to later if you want! 

Endeavour to practice positive affirmations daily, even when it feels awkward at first. With consistent effort, these phrases will become messages of hope resounding in your mind instead of reminders of what’s wrong. 

 Exercise Regularly 

Exercise regularly – this is a key step in tackling overthinking. Not only can physical activity help your body produce endorphins, but it also helps you to use up physical energy which can be a sign of mental unrest. From running on a treadmill to going for a swim, any type of exercise can help to reduce the amount of energy that goes towards overthinking and instead put it into productive, mentally stimulating activities. 

Additionally, the repetitive motions associated with exercise can be calming for your mind and help to create a sense of order. The meditative element of consistent physical activity will naturally push any overthinking tendencies out of your mind—until you’re ready to tackle them head-on! 

 Limit Caffeine Intake 

You’ve probably heard this one before, but it bears repeating: Caffeine can make overthinking worse. A cup of coffee in the morning is great, but too much caffeine can lead to anxious, racing thoughts and exacerbate existing problems. If you’re prone to overthinking, you should limit your caffeine intake as much as possible. 

Try starting your day off with a calming herbal tea like chamomile or lavender instead and watch how much it helps. When you do drink coffee or other caffeinated beverages, be sure to balance them with plenty of water. This will at least partially counterbalance some of the effects of the caffeine and help keep your thoughts in check. 

 Learn to Say ‘No’ to Yourself 

Step eleven of taming your mind from overthinking is learning to say ‘no’ to yourself. Setting boundaries can be difficult, but it’s critical to tame your mind and get into a better mental state. 

Practising self-reflection can help you recognize the negative autopilot cycles that you’ve become accustomed to, as well as start creating healthier ones. When overthinking tempts you to take dangerous paths, having a clear set of boundaries and knowing when to say no can help remind you why it’s important to stick with your decisions. 

Learning to say no is not just about setting boundaries; it’s also about being comfortable with the idea of making mistakes and learning from them. By saying no, you can start taking the steps necessary for personal growth and the achievement of goals without getting stuck in an endless cycle of overthinking or fear. 

 Conclusion 

So there you have it! Follow these 19 steps and you’ll be well on your way to taming your mind from overthinking. Remember that it’s a process, and it won’t happen overnight, but with a little bit of patience and perseverance, you can overcome this nasty habit and finally start living a more peaceful and productive life. 

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