7 Strategies to Stop Overthinking & Decrease Anxiety

Do you constantly find yourself in the cycle of “What If” thinking?

What if they never call me back? What if I say the wrong thing? What if I don’t finish this assignment on time?

These are just a few examples of things that can lead us to overthink and increase our anxiety about situations we have no control over. You see, the brain needs to finish a story. It needs to be able to assess all the possible dangers that you could run into. However, this kind of thinking is not suitable for you or your mental health. Neurofeedback training from Grey Matters of Carmel can help calm down all these racing thoughts and help you process information quickly and efficiently. However, your brain requires constant use and is a lifelong learner, so here are some successful strategies to help you stop overthinking and decrease your anxiety.

Strategy #1: Catch Yourself

The first step to stop overthinking and decrease your anxiety is to realize that it’s happening in the first place. If you don’t even know you’re overthinking, then how can you fix the situation? Often, there are physical signs that you’re overthinking, and you can start paying attention to them right now. For example, anxiety causes stress, and stress can lead to headaches or nausea. When you begin to feel these physical symptoms, you know you need to catch yourself and your racing thoughts.

Strategy #2: Observe Your Thoughts

Many people don’t realize or practice the notion that you are an observer of your thoughts. Instead, they think they are their thoughts, which leads to overthinking and anxiety. However, it’s crucial that you take a step back and observe your thoughts rather than take them for facts. We’re all responsible for crummy thoughts, but that doesn’t mean we’re crummy people. Realizing that you are not your thoughts can help ease your anxiety.

Strategy #3: Validate then Act

People who overthink and have anxiety tend not to share their thoughts with others because they know their thinking may not be reasonable or rational. So, they often suffer in silence. However, this is not a healthy strategy. Instead of letting your thoughts race, validate your feelings and then think through the problem. Is your anxiety something you can act on, or are you trying to control the uncontrollable?

Strategy #4: Crank the Tunes

When anxiety kicks in, it can be hard to think about anything else. So, turning on your favorite song or playlist can help move your mind along. Just like any other creative endeavor you enjoy, music taps into another part of your brain – the part of your brain overthinking won’t be able to if you’re listening to and swaying with the music.

Strategy #5: Shock Your Other Senses

We know that being in your head isn’t always easy, and overthinking can leave you feeling mentally crowded and disorganized. So, shock your senses. When you’re caught up in overthinking or anxiety, your other senses lay dormant. Smelling flowers or bottles of essential oils is a great way to shock your other senses and gives your brain something else to focus on rather than your racing thoughts.

Strategy #6: Go for a Walk

When you feel like your anxiety and thoughts are taking over, it’s critical to take a step back from what you’re doing and reconnect with nature. Getting outside and breathing in some fresh air does the body and soul good. Of course, the easiest way to do this is to go for a walk. Getting outdoors not only eases your anxiety but also boosts your mood, giving you clarity and motivation to return to the task you were trying to complete.

Strategy #7: Let Go of Perfectionism

Trying to be perfect and overthinking go hand in hand. Too often people put more pressure on themselves than others do, setting high expectations for who they should be, how they should act, and what they should wear. Social media doesn’t help in this realm of things. Picture-perfect lives, vacations, and families are always plastered on your timelines, but those aren’t real life. Furthermore, attempting to be and comparing yourself to those images will lead to more overthinking and anxiety. So, let it go. Being perfect is not attainable because no one is perfect!

Stop Overthinking It & Start Neurofeedback Today!

Are you ready to unleash the power of your brain with neurofeedback training? Then it’s time to schedule an appointment with Grey Matters of Carmel today. Our training sessions are personalized for your brain and can help calm your anxiety and mind. Overthinking about life is no way to live. That’s why we also help people mitigate symptoms related to depression, PTSD, and ADHD. So, give us a call today at (317) 215-7208 for your consultation.