Ways to Overcome Overthinking

Normal, necessary thinking helps you solve your problems. But when that thinking becomes excessive — thinking without need — many people run into mental difficulties. "Too much thinking" creates an imbalance between mind and body that affects your daily work and disrupts your normal life. Overthinking is like a cycle: the harder you try to force your way out, the more entangled you become. It comes on most strongly when you sit idle. As the saying goes, "An idle mind is the devil's workshop."

Ways to break free

The first step out of any problem is to identify it. Worrying is a normal process, but learn to recognise when it becomes pointless and excessive. Thinking about the same thing over and over, or repeatedly questioning the same decision, are signs of needless worry.

1. Distraction method: When you are overthinking, distract yourself — turn your attention to something you enjoy, such as listening to music, going out, or chatting.

2. Worry time (a fixed time for worrying): When you try to forcibly suppress needless worries, they come back even stronger. Instead, set aside a fixed time in your day and do not worry at any other time. When a worry arises, tell yourself, "My worry time is at such-and-such a time; I will certainly think about it then, but not now."

3. Behavioural experiment: Directly test the thing you are worried or fearful about. If the negative thought is proven wrong, you will no longer worry about it. For example, "If I go out on the street, a dog will bite me" is not always true — go out with someone and test it.

4. Breathing exercise: Breathe in slowly through your nose for 3 seconds, hold for 6 seconds, then release slowly through your mouth for 8 seconds. Doing this a few times will bring a sense of calm.

5. Regular exercise: Regular exercise lowers stress hormones and makes the body feel lighter, which reduces overthinking.

6. Keep yourself busy: When you are busy, you have less time for needless thoughts; once it becomes a habit, worry decreases.

7. Challenge your own thoughts: Weigh your negative thoughts for and against, and find a positive thought instead.

8. Practise mindfulness: Its essence is staying in the present — focusing only on the task you are doing right now. For example, while eating, pay attention to each sensation of eating.

9. Build a positive mindset: We worry most about whether an outcome will be good or bad; instead of thinking negatively, try to see the positive side.

10. Let go of the need to be perfect: Trying to be flawless creates needless worry. People can make mistakes — that is normal, so accept it.