How to Stop Negative Overthinking and Be Happy?
Do you ever feel your mind keeps worrying and you can’t stop it? You want to calm down but rather think over the worst-case scenarios of everything- till you feel burdened. It’s called negative overthinking. Whether it’s work, relationships, family, or the opinions of others, negative overthinking makes minor issues seem like impossible tasks that will ruin your life.
If you lay awake in bed every night, thinking about every situation in life and wondering ‘what if’ things happened differently or what could have been different, you can understand how negative overthinking never lets you calm down. Instead, it makes you a less confident and nervous version of yourself.
But it’s not permanent: There are ways to stop negative overthinking and be happy in life. Here, we have listed some realistic and practical tips to help you eliminate overthinking anxiety.
Top 8 Ways to Stop Negative Overthinking
1. Be Alert When You Overthink
Before you try any other way to avoid overthinking, you must catch yourself every time you spiral into a mesh of thoughts. Always point it out, “ok, I am overthinking again.”
When you point out overthinking, it can help stop the train of thoughts that arise. So, the more you point out, the more you can stop overthinking in the moment.
2. Shift Focus To Solutions
Most of the time, overthinking is about the problem and how worse it can be, which adds stress. Instead, focus on using that power of thinking to find a solution. Think about- “What can I do to make this better?” or “What options do I have?”.
When you focus on finding solutions, your mind will help you become more productive. Also, it will think less negatively. For example, when you cannot complete your monthly targets at your job, rather than thinking about the possible consequences, direct those efforts to complete them.
3. Bring Yourself Back To The Present
Do you think much about what might have happened or what could have been different about the situation? It highlights how we usually stray into the past or future while overthinking. In this way, you can’t focus on the present and enjoy your happiness.
To help it, shift the focus to whatever is surrounding you now- notice the small good things in life, express gratitude for whatever you have and pay attention to simple activities like breathing or a morning walk. Such activities will keep your mind focused on the present rather than consuming your day and being occupied with overthinking at night.
Another instance is that a lot of you spend hours overthinking in a relationship rather than being happy at the moment. Therefore, focus on spending quality time.
4. Question Your Thoughts
The human mind tends to form fictional or imaginative situations with overthinking. For instance, spending hours thinking over why someone criticized you or worrying over the worst-case scenarios that may never exist.
Whenever your mind dives into such thinking cycles, ask yourself- “Is this true?” or “Can it ever happen?.” Most of the time, these thoughts result from fear, insecurity, or dissatisfaction. So, practically dissecting them can help you eliminate the negative thoughts that cloud your mind.
5. Set a Specific ‘Worry Time’
You can’t expect your cycle of negative overthinking to vanish within a day or two because your mind needs time to adjust to it. In this case, you can use the worry time method to deal with it. For example, set a specific time, like 15 minutes, where you ponder over all your worries in a day and write them down.
It will help you avoid spending extra time overthinking, and you can gradually reduce it. As a result, your mind won’t get into the worry zone when you are at work or trying to sleep at night. In addition, writing it will give you clarity about them.
6. Find a Healthy Distraction
You wonder what causes negative thinking, and an empty mind does it. The simplest way to prevent your mind from wandering is to identify when it begins overthinking and quickly focus your attention on a productive activity. Listen to your favourite music, make a painting, go on a walk, eat your favourite snack, etc.
It can’t be a permanent solution, but it gives you an essential break from a loop of thoughts. Also, doing something you like can relax your mind and improve your mood, as it fosters positive thinking.
7. Lower Unrealistic Expectations
Setting high goals can prevent you from enjoying the small joys in life. Expecting yourself to be the best at everything, have a perfect relationship, shine in your job, or be someone everything likes can quickly leave you stressed and disappointed.
Plus, watching others lead a ‘happy’ and ‘perfect’ social media life can give major FOMO with a feeling of being inadequate. To solve this, set more realistic, achievable goals instead. Let yourself make mistakes, learn from them, embrace imperfection, and acknowledge your efforts to keep your mind content.
8. Give Yourself The Care You Deserve
Self-criticism is easy when you are not the perfect version of yourself that you want to be. You think more about your mistakes and what-ifs than the little developments you make daily. So, be kinder to yourself, and treat yourself like you do to the most important person. Pat your back on every small development you make, and don’t doubt your capabilities.
A simple shift in your perspective can easily make you feel happier and calmer than ever. Also, being in that mind space helps you to perform better. Still, if you cannot make the shift and overthinking is starting to affect your life in a big way, reach out. Talk to a friend or family member or visit a professional because you don’t deserve any unnecessary worries crowding your mind.
Final Words On How To Overcome Negative Thinking
Getting rid of negative overthinking is an essential act of self-care when you take control of your happiness and peace in life. Using the above tips can help you better deal with your mind in the face of challenges and overcome the mental loops of thoughts that prevent you from moving ahead. Taking such little steps every day can help you build a positive thinking attitude to lead a peaceful and happier life.
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