We all know the saying “Think before you speak (or before you act)”, but sometimes we think so much that we risk paralyzing ourselves. Thinking excessively can prevent us from making any decisions and taking any action (too much analysis leads to paralysis). Read the article and find out how to avoid unnecessary anxiety and how to learn to act when the time has come.
Steps
Part 1 of 3: Getting rid of your thoughts
Step 1. Learn to recognize when thinking becomes "too much"
Thinking is an action necessary for our survival, so it can be difficult to determine exactly when we are crossing the line. Either way, there are many signs that you might spot as a warning when you think too much. Here are some of them:
- Are you constantly worn out by the same thought? Does thinking about this particular thing not allow you to make progress? If so, it might be time to stop and think about something else.
- Have you analyzed the same situation from a million points of view? Finding "too many" angles about a situation before deciding how to act could be counterproductive.
- Have you enlisted the help of your twenty closest friends on one thing in particular? If you've done such a thing, it's time to realize that the only reason to ask for so many opinions on the same idea is to want to go crazy.
- Do they often tell you to stop thinking too much about anything? Do they make fun of you because you are too thoughtful, a philosopher or because you always keep staring at the rain from the window? If so, they might as well be right to do so.
Step 2. Meditate
If you feel like you can't determine when is the right time to stop thinking, you probably need to learn to let go of your thoughts. Imagine thinking is like breathing, an action you constantly perform without even realizing it. At the right moment, however, each of us can choose to stop our breathing; likewise meditation will teach you to stop the flow of your thoughts.
- Even a short 15-20 minute meditation each morning can have a major impact on your ability to live in the present moment and your ability to let go of all overwhelming thoughts.
- You can also meditate in the evening or before sleep to calm the mind and relax the body.
Step 3. Exercise
Running - or even just walking at a faster pace - can help you keep your mind away from troublesome thoughts and focus on your body. By participating in something particularly active such as more dynamic yoga sessions (power yoga) or playing beach volleyball you will keep your body so busy that you don't even have time to think about anything else. Here are some suggestions.
- Join the gym. There are some gyms where every minute, at the sound of a bell, you will have to leave your current machine or machine and move to a new one. This activity will prevent you from getting lost in your thoughts.
- Go hiking. Being surrounded by nature and seeing the beauty and stillness around you will keep you more focused on the present moment.
- Go swimming. Swimming is a complex physical activity, which makes it difficult to think while doing it.
Step 4. Express your ideas aloud
Getting rid of all thoughts aloud, even if you are talking to yourself, is the initial stage of the letting go process. Walk, if you feel the need. After letting your ideas flow, you will have initiated the process of abandoning them, which will bring them into the world away from your thoughts.
You can tell your thoughts out loud to yourself or to a trusted friend
Step 5. Get advice
Sometimes you may have exhausted your reflective power, but another person may be able to offer you a different perspective and make your decision clearer. This could help you get rid of all negative thoughts. A friend can be able to make you feel better, ease your problems, and help you realize that you spend too much time still on your thoughts.
After all, if you are with a friend you are not just thinking, right? Surely it is already something
Part 2 of 3: Taking Control of Your Thoughts
Step 1. Make a handy list of the things that are bothering you
Whether you write them on paper or on your computer, the first thing you should do is identify the problem, write down your options, and then weigh their pros and cons individually. Reading your thoughts will also help you avoid brooding. When you find nothing else to write, it means that your mind has done its duty and it is therefore time to stop thinking.
If making a list doesn't help you make up your mind, don't be afraid to follow your gut. If a couple (or even more) of the options seem to be equally interesting, continuing to elaborate on them won't make the decision any clearer. This is the time when you have to let yourself be guided by something deeper
Step 2. Keep a journal of the things that are bothering you
Instead of insisting on mulling over problems, write down all the thoughts that go through your mind. At the end of the week, reread what you wrote and make a list of the most important problems. You will need to tackle those first.
Try writing in your journal at least a couple of times a week. Doing so will help you get used to the idea of giving specific time to your thoughts, in which to stop with them, preventing them from tormenting you for the rest of the day
Step 3. Create a to-do list
List everything you need to do in the course of a day. Unless "reflect" is on your priority list, having a list to stick to will force you to realize that you have more important things to do instead of wasting time pondering the meaning of the universe. The fastest way to organize your thoughts is to turn them into action. If you feel that you won't have enough time to sleep later, immediately make a plan to rest now instead of spending precious minutes worrying about it.
The list can be practical and address even the most important topics, such as “Spending more time with the family”
Step 4. Make time for your thoughts every day
Set a specific time of day to think; It might seem like a weird idea, but taking a moment each day to worry, fantasize, dream, and get lost in your thoughts can help you be in control more productively. If you feel the need, give yourself an hour a day, for example from 5 to 6 pm. Then try to reduce the time to half an hour. If during the rest of the day you feel a turbulent thought coming at an inconvenient time, let it go and tell yourself that you will worry about it at 5pm.
It might sound ridiculous, but before you judge and dismiss the idea you should give it a try
Part 3 of 3: Living in the Moment
Step 1. Solve as many problems as possible
If your problem is that you think too much about anything, worrying for no reason, and racking your brains about things you can't change or control, there's not much you can do to "fix" the problems that are haunting your thoughts. However, you can choose to think about what you can solve and create an active plan to accomplish it, rather than “think, think, think” without achieving any results. Here are some practical ideas.
- Instead of wearing yourself out wondering if that person reciprocates your feelings, take action! Ask her out. What's the worst that could happen?
- If you are worried about failing at work or school, make a list of all the things you can do to ensure you have a better chance of success. And then put them into practice!
- If you love to think “What if…”, try to take action to make things possible.
Step 2. Participate in social life
Surrounding yourself with people you love will make you tend to talk more and think less. It is important that you leave the house at least a few times a week; also commit to developing a lasting and meaningful relationship with at least 2-3 people living in your area in order to be able to hang out with them. Spending a lot of time alone will make you more inclined to think.
Time alone is certainly precious, but it is equally important to combine fun, friends and recreation with your normal daily routine
Step 3. Start a new hobby
Take the time to experience something new and completely different that takes you out of your comfort zone. A new hobby, whatever it is, will keep you focused on the process and the results. Stop thinking you already know what you like and don't need any more distractions. Finding a new hobby will help you live in the moment while focusing on your art, skill, or any other process. Experiment; for instance:
- Write a poem or short story.
- Attend an evening history class.
- Sign up for a pottery class.
- Learn karate.
- Try surfing.
- Try using the bicycle instead of the car.
Step 4. Dance
There are multiple ways to do this, alone in your room, at the disco with friends or by attending a dance class of your choice (jazz, fox trot, tip tap, swing and so on). Whatever dance form you choose, it will allow you to move your body, listen to music and live in the present moment. It doesn't matter if you're a bad dancer, it could also be an advantage. Your goal is to focus more on your movements and less on your recurring thoughts.
Attending a dance class is a great way to both start a new hobby and dance
Step 5. Explore nature
Go out and start noticing the trees, the scent of the flowers and enjoying the drops of rain or water on your face. It will help you live in the moment, getting in touch with nature and the provisional nature of your existence and seeing a world outside the one you created yourself in your head. Put on your sneakers and a hat and stop holing up in your room.
- Even if you don't like hiking, running, biking or surfing, make it a goal to walk in a park at least once or twice a week, spend a weekend with friends in the middle of nature or just stop and observe. a blue lake or the ocean.
- If even this seems too demanding, just get out of the house. Sunlight will make you feel happier, healthier and help you not brood.
Step 6. Read more
Focusing on other people's thoughts will not only give you insights, it will keep you from thinking too much about yourself. In fact, reading an inspiring bio of an action character could help you realize that behind every great thought there is an equally great action. Plus, a good read will allow you to escape into a new and fantastic world.
Step 7. Create a gratitude list
Make a daily list of at least five things you are grateful for. This will allow you to focus on things and people rather than thoughts. If you think doing it every day is too much, try doing it weekly. Value every little thing, even the barista offering you a cup of coffee.
Step 8. Enjoy good music
Listening to a good song can make you feel connected to everything that exists outside your head. You can listen to music by going to a concert, listening to a good CD while driving or buying an old record. Close your eyes, immerse yourself in the notes and live in the moment.
It doesn't have to be Mozart or something particularly refined - listening to Katy Perry can get you in the right mood too
Step 9. Laugh more
Surround yourself with people who can make you laugh. Watch a comedy show. Watch a comedy or funny show on TV. YouTube is full of really funny videos. Do whatever activity is capable of eliciting genuine laughter and laugh until you forget all the things that tend to crowd your mind. Don't underestimate the importance of a good laugh for mental health.
Advice
- Don't dwell on the past, especially if it's negative or overwhelming. Notice when you dwell your thoughts on situations by moving away from the present moment and risking putting yourself in danger.
- Whenever you feel overwhelmed by your thoughts take a moment to relax, don't let yourself be paralyzed by too much analysis.
- When you think don't blame yourself. To do this, reduce anxious thoughts. Learn to accept even the results and answers that do not match your wishes. Cope with disappointments by simply not giving them too much importance. Repeat the mantra "It's over and it didn't work. I will survive" … using the word "survive" sounds like life or death. Most of the time you will laugh at it because you realize how much pressure you were exerting on yourself for something completely irrelevant.
- Play with the animals. It's a great way to get out of yourself, they'll make you laugh and realize that it's the little things in life that matter.
- Realize that you are not alone. Everyone thinks. What do you think sleep is for? To take a break!
- Thinking is a process that could lead to good or bad intentions. Use your thoughts only for good intentions; will make you a better person.
- Take a warm candlelit bath and relax. It helps a lot.
- Stop reading this article and invite a friend out now. Just have fun and try to relax.
- Remember to be proud of being a thinker. You're not trying to change your personality - you're trying to make your thinking habit more manageable.
- Use your brain to communicate information effectively; your body and mind work best when you are relaxed and when adrenaline is at its lowest.
