Mental Health

How to Stop Overthinking

Stop Overthinking
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Do you need to learn how to stop overthinking? 

Here you will find some Questions to ask yourself, an Overthinking symptoms list, tips & also get ‘Your’ Thought Dumper printable down the bottom.

Chatter Chatter Chatter

 Being so so so tied up with endless negative in-mind chatter & obsessive thoughts was incredibly difficult and debilitating. It hit me hard a few years back! I know our experiences will be different but I do get how scared ‘you’ are probably feeling right now! 

I also know ‘YOU’ absolutely can learn how to gain power over your mind and be able to begin actually living, perhaps not the same life as before which is tough to accept but possible I swear.

Do it for ‘You’

Mental symptoms;

  • Difficulty concentrating
  • Restlessness
  • Feeling constantly "on edge"
  • Irritability
  • A sense of dread

Physical symptoms;

  • Tiredness
  • Dizziness 
  • Muscle aches and tension
  • Trembling or shaking
  • Difficulty falling or staying asleep
  • Dry mouth
  • Shortness of breath
  • Feeling sick
  • Strong, fast or irregular heartbeat 
  • Headaches
  • Pins & needles

You should absolutely see your GP if your daily life is being affected or is causing you distress!

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Being the victim of your own thoughts is overwhelmingly scary, more-so if you’re alone with these thoughts swirling & festering away, second-guessing yourself on everything!

*The could’ve *The should‘ve & *The might’ve 

 

It's so tough to try & explain whats going on in your head when you don’t quite get it yourself. I never had any reason to believe the things in my head were going to take place, but bad things are happening all around us and things get missed. It was my job to protect them, so to me, I was failing!

In ‘My’ Head

They would leave for school and the tears would be streaming down my cheeks before the door had even closed. (No Joke!)

EXAMPLE

‘I was waving them off to there deaths!’ They were gonna get chased, mugged, beat, kidnapped, abused, lured into the woods and tortured 

I would ring the school to check they were all in, even though my eldest would’ve already rung to tell me so! 

Something else 

Then it would move onto them all maybe being groomed by their teachers/caretaker/dinner ladies! & I would never allow them to after-school clubs or clubs of any kind really!

These kinds of thoughts would constantly roll from one bad scenario to another, couldn’t settle until they were back through that door! 

You really can’t control everything!

Over-time I began to realise …  okay accept, that I wasn’t actually able to control everything, I knew this, of course I did but I had no-clue how to stop those thoughts from being there!

 

Being stuck in a hard habit of unproductive thoughts & accepting that this is the case, is the toughest part I think. My belief was, no-way are these unproductive thoughts, my mind is racing on ways to help & protect my family so how is this unproductive?! 

Because most if not all scenarios going on in my mind weren't real!!!! 

Turn off your mind… Yea right…

When you try, you just can’t turn off your mind and begin to feel agitated by worries or doubts. Some of us turn to drugs, alcohol, food or other external ways of regulating our emotions. 

Drugs and alcohol for moi!

This was because I didn’t feel able to calm down & definitely felt trapped with the anxiety about what/ everything that could go wrong.

Are you with me so far?

Learn how to stop overthinking

If you want to stop overthinking, you need to find straightforward techniques that work, and repeat them until they become second nature.

Ask yourself questions about when and why it occurs. Over-time your triggers will become less powerful and you’ll begin to understand it’s cause and know how to fight back in your mind.

Sensory overload

Set time limits on things like working with emails, reading social media etc. If one of your triggers is this type of sensory overload, give yourself 15 minutes three times a day for these tasks, but NO more.

My favourite is the Hourglass timer but I forget to check it, so have to use a ringy out one!!

Learn something new

Mindfulness!  Don’t be downhearted it genuinely works! To begin with, Mindfulness increases the level of overthinking (it sure did with me anyway!) but stick with it & I know it could become a saviour for ‘you’!

Mindful Crafting/sewing/whatevering

Be picky about what you distract yourself with to start off, make sure it gives positive emotion and psychological wellbeing. Crafting is great for this, even if you’re not a crafter. I sure wasn’t ha! Doing something physical forces your mind to engage. Try this colouring Printable even.

Get out of your head and into your heart and sit with the feeling awhile instead. 

Conclusion

Don’t allow yourself any-longer to be held hostage by vague fears about what might happen to you or your brood. It’s so hard to know where the line is between thinking and over-thinking so try to set a specific amount of time per day for purposeful, focused decision making.  Often, you’ll find you won’t even give a toss a month down the line! Ha..

Now, go to the mirror, look straight into your own eyes, smile...

(I HATE looking in the mirror as well, just do it when you're alone!).

...& Firmly Say;

“I will decide what I think about. My thoughts do not control me!”

The best decisions are always made from our hearts!

The stuff I share here on RugRst is how I still manage My illness & Myself!

Now 'YOU', dig right down to the depths of your soul and find out ‘your’ determination, it's still there somewhere! You can so do this …

Take care.. 

Love, Jorja x

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