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How To Stop Overthinking: 6 Effective Strategies

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Overthinking is a habit that if not taken under control can cause tremendous distress and suffering. When overthinking, our brain tries to convince us that all those worries and ruminations could be helpful. Many overthinkers have a firm belief that they can come up with a better solution or prevent themselves from making the same mistake if they spend more time thinking and analyzing. All these can lead to analysis paralysis which becomes a real problem. The more you think, the worse you feel. Overthinking often leads to anxiety, anger, frustration, fear, and other negative emotions that may cloud your judgment and prevent you from seeing the situation clearly. In this article, I want to share with you 6 effective tips on how to stop overthinking and take control of your mind.

What Is Overthinking?

Overthinking is basically what its name suggests – thinking too much. When you are going over the same thought, again and again, so that your brain becomes incapable of translating this thought into actions or positive outcomes. When you think about something too much or for too long, that you can’t get it out of your head and feel worried or stressed about it – this is overthinking.

Do you often worry about the future, catastrophic predictions about events that haven’t happened yet? Do you think with regret about your past, “should haves” and “could haves.” Do you fret over what others might think of you or let negative self-talk build up in your mind? These are examples of overthinking.

If you are one of those who tend to overthink an important decision, replaying all the options in your head, you may experience “paralysis by analysis”. You are so afraid of taking the wrong action, so you take no action at all.

Overthinking often leads to sleepless nights when your brain just won’t turn off, increased symptoms of depression, elevate your stress levels, and cloud your judgment. 

Common Types Of Overthinking

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Nick Wignall, a clinical psychologist, suggests four common types of overthinking:

#1: Worry

This is one of the most common types of overthinking where we imagine possible problems or dangers in the future.

“Of course, anticipating problems or threats in the future is often a good thing to do! But helpful planning is different from unhelpful worry in that worry doesn’t actually lead to new information or insights that can be helpful. For example, your spouse is on a plane flight and you start worrying about different ways the plane could crash and kill your spouse. This kind of thinking doesn’t actually keep your spouse safe, plus it adds a lot of stress and anxiety to you.” – Nick Wignall

#2: Depressive Rumination

This type of overthinking is about replaying events from the past in an unhelpful way. A depressive rumination is a specific form of overthinking our own past mistakes or failures.

“As opposed to helpful reflection, depressive rumination is unproductive and doesn’t lead to anything but shame, guilt, and sadness at oneself. Depressive rumination is one of the key drivers of not only depression but also self-criticalness and low self-esteem.” – Nick Wignall

#3: Angry Rumination

This type of overthinking is similar to depressive rumination except the object of the overthinking is other people and their mistakes rather than yourself.

“For example, after a fight with your spouse, you find yourself replaying arguments you’ve had with them in the past and going over evidence of why you were right and they were wrong. Although it often feels good in the moment, angry rumination tends to lead to aggression, resentment, and distorted beliefs about other people in our lives.” – Nick Wignall

#4: Fix-It Mode

This type of overthinking happens when someone is sharing a painful or difficult experience with you and you have a hard time tolerating the anxiety that comes from hearing it. It affects you in a way that you begin thinking about best ways to fix the problem or do things differently.

“Fix-It Mode is a form of overthinking because you’re applying problem-solving-style thinking when what would be more helpful is to simply listen empathetically and validate the person’s difficulty rather than trying to fix it (and make yourself feel better in the process).” – Nick Wignall

Of course, there are many other types of overthinking. But the four listed tend to be the most common and often produce the most suffering.

Why Do We Overthink?

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Often, the tendency to overthink roots in unhealed trauma or deep emotional issue. Here are the most common reasons why we overthink:

  • childhood trauma
  • obsessive desire to control the situation
  • intolerance of uncertainty and tendency to pretend that things are more predictable than they are
  • perfectionism (as intolerance of feeling less than perfect)
  • an excuse for procrastinating or avoiding decisions
  • you see everything as a problem to be solved with lots of thinking
  • excessive fear of conflict

Of course, there are many more reasons of overthinking. But the listed seven are some of the most common. The above causes are a good place to start if you want to stop overthinking.

How To Stop Overthinking?

Now let’s talk about how to stop overthinking. Here are six strategies that I find most effective.

#1: Identify the Emotions Behind Overthinking

First, try to identify what emotion is hiding behind your overthinking. For example, when you start overthinking by worrying about future events, it might be the case that overthinking is functioning to relieve or alleviate some anxiety you have about your future. Overthinking may temporarily distract you from your anxiety temporarily and give you the illusion of control in a short term. However, it’s not solving the problem but only makes it worse. Therefore, it’s essential to look for the emotions behind overthinking and ask yourself if there’s a better way to deal with them.

When you take time to identify your emotions and validate them, it helps you to become more productive in the long run.

#2: Challenge Negative Thoughts

Overthinking is often a response to feeling bad emotionally. But if you allow your negative thoughts to take control of your mind, you end up feeling even worse. It’s easy to get carried away with negative thoughts. The most effective way to switch the frequency of your thought patterns is to practice positive self-talk.

Next time when you start overthinking, pause for a moment and point out that your thinking is not entirely accurate. This simple technique will help you to achieve a more balanced and emotionally neutral way of thinking. With practice, you’ll learn to recognize and replace negative thinking patterns, before they work you up into complete insanity.

#3: Focus On Problem Solving

Overthinking your problems isn’t helpful – but looking for solutions is. If it’s something you have some control over, think about how you can prevent the problem or challenge yourself to identify a couple of potential solutions. If it’s something you have no control over – think about the strategies you can use to cope with it. Instead of overthinking your problems, focus on the things you can control, like your attitude and your effort.

#4: Schedule Time For Reflection

Instead of dwelling on your problems for long periods of time, try to take a brief reflection on them. Constructive reflection can help you to see more clearly how you could do things differently, recognize potential pitfalls to your plan, and perform better in the future.

For example, you could schedule 10 minutes of “thinking time”. During that time period let yourself think, analyze, or mull over whatever you want. But when your time is up, move onto something else. And when you start overthinking things outside of your scheduled thinking time, simply remind yourself that you’ll need to wait until your next “thinking time” session to address those issues in your mind.

You can’t simply make yourself stop worrying. But this simple strategy will train your mind to do it at the right time.

#5: Change Your Activity

If you can’t make yourself stop thinking about something, try to change your activity. Things like exercising, engaging in conversation on a completely different subject, or working on a project can help you to switch the focus of your attention and stop overthinking. Doing something different will put an end to the negative internal dialogue.

#6: Practice Mindfulness

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The mindfulness practice will help you to train yourself to be aware of things without thinking about them. By practicing mindfulness we become able to notice when negative thought patterns arise and shift our attention out of thinking mode and into awareness mode.

You can start practicing mindfulness by simply paying attention to the experience of every activity during daily life rather than thinking about it. Or, you can practice mindfulness meditation. For doing it, simply sit down, close your eyes, and focus on your breath for 20 minutes.

The Bottom Line

Overthinking takes a lot of energy. It takes away your inner peace and harmony. But the good news is that overthinking is a habit and habits can be broken with the right approach and enough patience. If you want to stop overthinking, the key is to understand why you do it and then implement the strategies to eliminate it.

Katya Ki is the Founder of SOLANCHA Magazine, a Metaphysical Expert, a Reiki Master, and Human Rights Attorney. She has been studying Eastern metaphysics, cosmology, and esotericism for almost 20 years now. And she's still discovering new knowledge, which is hidden in ancient teachings. During her pilgrimage to the monastery of Saint Catherine in Egypt, she discovered the SOLANCHA System. This is how the SOLANCHA journey started!

Personal Development

8 Signs You Are a Free Spirit Who Can Never Be Tamed

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If you are a free spirit, chances are you struggle to fit in your family or friend’s circles. That is normal. See, as a true spirit, you value your freedom over complacency. You would rather dictate the terms of your life than conform to societal norms.

Well, this nonconformist attitude to life is never free of cost. You may have to get out of your comfort zone, let go of your societal security, look different, and even suffer harm. But, how do you know if you are a free spirit and not just a rebellious person?

This article will discuss the 8 common signs to guide you.

But first:

Understanding the Free Spirit

A free spirit starts from the mind. You live free of domination from any oppressive thoughts, ideas, or notions imposed on you by others. Unlike rebellion, true freedom is about respectfully liberating your mind and body, to coexist with others at peace.

Likewise, a free spirit will not replace one oppressive thought with another. Instead, this person seeks the truth and lives by it. For example, many celebrities that claim to be free spirits are doing so superficially. They may still ascribe to certain notions that are oppressive to their audience. Like the idea of going organic but allowing the use of plastics from a certain brand.

The Signs

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If you are a true free spirit, then you can relate to most of the signs below: –

#1: Strong Desire for Freedom

Did you ever quit a well-paying job to pursue a digital nomad lifestyle that pays less than half of your salary? Your strong desire to be free and set your lifestyle standards indicates a truly free-spirited person. See, free-spirited people make lifestyle decisions that prioritize their freedoms.

#2: Abhor Restrictions

In line with a desire for freedom, free spirits despise any restrictions imposed by others in their lives. If you are one, you could be struggling with committing to a deadline, target, or relationship.

And for the career persons, free spirits hop from one organization to another, dreading to be confined at one company for too long. Here, the free spirit struggles to commit to another person or purpose but looks forward to waking up to new challenges or surprises.  

#3: Welcome Challenges

A free spirit encounters problems like any other person. However, they see the problems as new challenges, not threats. Consequently, a free spirit gets excited, not worried when facing challenges.

#4: Spontaneous

A free spirit comes up with rushed decisions that change the course of their lifestyles forever. For example, they may wake up and decide to shift to a new neighborhood, enroll in the gym, or make a swift financial investment. Or, they may change their minds about getting married, having kids, or setting up their businesses. 

These persons hold no attachment to anyone or anything, hence appearing as unserious. As a result, others find it hard to understand why this person can’t stay consistent. 

#5: Unconventionality

Free spirits do things their way. They question any societal expectations and are the last persons to adopt them. Likewise, they are never intimidated by those around them. Instead, they stick to their decisions regardless of how foreign they sound to the masses. 

#6: Insatiable

A free spirit is insatiable. Your goals are different, settling for a better or unique lifestyle from the one your peers are content with. For example, your dream when clearing college was never a well-paying job, the latest car, and a home with kids. Instead, you think of opportunities that will allow you to try new things.

For example, you could be a die-hard globetrotter even though you may not have the means to travel at the moment. You are the kind of person who is content with living from a suitcase for years as you travel around the world.

#7: Great Achievers, Innovators, Dreamers

Now, a free spirit may appear spontaneous and unserious with life, but they have a clear perspective of what they want to achieve. This person comes up with fresh ideas that promise to solve world challenges. And it is the excitement of this new challenge that fuels their desire to achieve the set goals.

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#8: Relentless

Free spirits always seek ways of how to make the impossibilities in their lives possible. For example, they will question why it takes three days and not a day for an online shopping order to arrive at their doorstep. And, they will use the latest facts to question current theories.

In turn, these persons never quit. They appear stubborn, holding on to their ideas until they get the solution they were hoping for.

Living a Fulfilling Life as a Free Spirit

Note that, a free spirit is the best candidate for achieving spiritual awakening. This person is intent on soul searching and questions their existence. Still, the life of a free-spirited person can be a lonely one. If you suspect that you are a free spirit, here are a few tips to live a fulfilling lifestyle:

  • Spend more time outdoors. For example, taking part in dance competitions in the open gives you a chance to free your mind and release any stress buildup.
  • Reconnect with your inner child by working with children. They have great imaginations and love exploring and testing their boundaries. Plus, they enjoy doing role plays.
  • Explore a creative career path like preparing exotic dishes and painting on a canvas.
  • Most free-spirited persons are empathetic, considerate, kind, and loving. In turn, they can be victims of emotional abuse. Protect your emotional wellbeing by setting boundaries on who you interact with or what you explore beyond your comfort zone.

Conclusion

Anyone with a free spirit has the untamable spirit of a wolf. You always want to run free beyond the confines of family or society. You also have a tendency to oppose the normal social rule, being overly independent, and never subscribing to others’ rules. That’s why most free spirits are seen as rebellious.

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Personal Development

Shadow Work: Get To Know & Integrate Your Dark Side

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We need to be whole to live a fulfilling life. Yet, our shadow work represents the disconnected parts of our psyche, hindering our spiritual journey. And, at the spark of the moment, our unflattering past may emerge to tarnish this picture-perfect view of ourselves because, our shadows can go on autopilot mode, operating behind the scenes and impacting our relationships.

The Shadow: Home for Our Suppressed Traits

Did you grow up knowing that men are not supposed to cry? Or, do you view outspoken people as nosy? Well, as a human being, when you are overcome by grief or sadness, one quick release is to cry. It relieves the tension in you. Plus, those around you appreciate that you feel their grief too.

Likewise, an outspoken person can be a great leader if they use this trait to command authority for social justice or development. But, if you are born an outspoken person, and you relegate this positive trait, you lose out on living a fulfilled life.

The two examples above demonstrate what happens when we relegate any trait, whether positive or negative, that we disassociate from our ego. These traits never go away. They lie dormant in our shadows and may crop up in your life when you least expect them. More so, others can pinpoint those traits in you even without you doing anything to provoke it. For example, you may portray yourself as a composed person, only to throw tantrums at the slightest provocation. That shows there is unresolved anger lying dormant in your dark side.

Origin of the Term Shadow

The term “shadow” originates from the Jungian psychological model. According to Carl Jung’s theory, we all have an ego, which is the center of our personalities. Anything that you disassociate from your ego ends up in the shadow or your dark side. Similarly, if there is a trait that you dislike about yourself, chances are, it is suppressed in your shadow.

So How Do You Embrace Your Shadow?

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At a point when the shadow is working against us, it may destroy us. Hence, there is a need to embrace our dark side and use it to nourish our lives. But how do we achieve that?

Past vs. Present Approach to Embracing the Shadow

Now, history has records of ancient Greeks worshipping the shadow as an autonomous goddess or god. The Greeks used this approach to integrate the dark side into their egos. Not so with the 21st-century modern person. Today’s pressures from social media, family, and friends make us neglect our past wounds or negative impulses.

Many of us are too concerned about protecting our self-image. In the process, we deny that the shadow exists in the first place. Yet, cyberbullies and close friends are quick to pinpoint these shadows in others but never acknowledge their own. An issue of seeing a splinter in another person’s eye and not seeing the log in your own eyes, right?

Other Quick Tips to Embrace Your Shadow

  1. Have a calm mind. Life stress interferes with our attitudes towards the shadow. Yet, a collected person will find reason even in the most brutal aspects of their lives. Yoga, meditation, and crystal healing can help in achieving the right mindset for shadow work.
  2. Practice self-love. It will prepare you mentally to deal with the demons.
  3. Seek the truth, not validation. The dark side may have aspects of your life that are too painful.  Seek to understand the truth instead of wanting to feel special.
  4. Journalize the process.

Benefits of Shadow Work – Eliminating the Projection Defense Mechanism

When we repress our shadows, we project those feelings unto others. For example, if you view an overweight person as lazy, or find an outspoken person irritating, chances are you are struggling with weight management or a level of rudeness in your life.  Otherwise, if you were okay with your current or past weight, someone else’s oversize will not bother you.  See, this projection happens unconsciously, as a way to defend your ego.

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Shadow work unmasks our dark side and integrates it into our current life. It is about working with your disowned parts to bring out the creative, authentic, and energetic side in you. And, the benefits are tremendous.

Here are three key benefits: –

#1: Better Relationships

Integrating your dark side will ground and make you feel whole. Once you embrace your shadow, it is easier to embrace that of your spouse, child, friend, or workmate. In turn, you are less triggered by other person’s unpleasant behaviors. Even so, the grounding effect opens up channels of communication, hence improving how you relate with others.

#2: Clarity of Perception

Our perception of self determines how we view the world. If skewed, you will use the same lens of perception to sieve ideas, thoughts, and feelings from others. In contrast, integrating our shadows gives us a whole, true picture of ourselves. This realistic assessment of self results in self-awareness crucial for spiritual growth.

#3: Raised Energy and Better Health

For as long as you ignore your shadow, it becomes a burden that you carry each day. You know, you are cautious with the way you look, what you say, or how you conduct yourself, not to reveal those suppressed traits.

Integrating the dark side frees us from this daily struggle.

We discover a reservoir of energy that we never thought existed. In turn, we can focus on self-care routines that lead to better physical health.

Conclusion

We all have a dark side that we often want to ignore. The dark side could be the skeletons in your closet that you never want to admit. Or, positive traits like empathy, gentleness, humility that you feel make you look weak. Worse still, it could be demons from your past traumas, lingering in your present life like a shadow. We avoid these demons so as not to feel ashamed, guilty, or fearful. Yet, accepting and integrating this dark side into your current life could unlock a life of fulfillment and self-enlightenment. It is never easy to confront our shadows. But, it is worth your effort.

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Awareness

Soul Searching: Can You Really Find a Lost Soul?

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Have you ever experienced a muscle pull while in deep waters swimming that you felt death was so close? How did you feel when you finally made it above the waters and took a deep breath? More like the breath of life, right? That is how we operate when we keep on holding to our past scars. They enslave us and suffocate our own existence. Luckily, soul searching can help you get back on track and start living your life just the way our creator intended.

So how do you find yourself? How do you finally let go of the past and live a free spirit? And most importantly, how do you stay focused to ensure you never find yourself in this situation ever again? Well, you’re on the right page because this article will answer these and many more questions revolving around soul searching.

Sounds interesting? Read on.

So What Is Soul Searching?

A student once asked his tutor:

“What did you gain from years of meditation?”

The teacher gently replied, “Nothing, my son. But let me share with you what I lost. I lost anxiety, depression, anger, and the fear of death, relationship insecurities, and the fear of growing older. Now I’m living a free spirit.”

Does this sound like one of your dreams? Soul searching helps you to achieve all that and more.  In simple terms, soul searching is an intuitive path to self-evaluation with an aim to find a deeper meaning and contentment in life. It’s that simple.

However, that doesn’t happen in a day, of course, but consistency yields long-term results.

Why Do You Need To Find Your Inner Self?

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At some point in life, most people are conditioned to live in certain ways, to believe in certain truths, to practice certain careers, religions, etc. Sadly, most of these people actually die without ever figuring out what the other side of these truths feels like.

The significance of tapping into your inner self is that you immediately start to experience inner peace and balance in your daily life.

You see, once you tap into your inner self, you get to understand your life goals, your purpose, motivations, as well as beliefs and practices that add value to your life. As a result, you no longer waste your time and energy meandering in lost paths but instead, you fully focus your energy on paths that you’re destined to excel in. And isn’t that what we all want?  

4 Practical Ways You Can Find Your Soul

#1: Take A Self-Realization Quiz

Start asking questions like:

  • Is this the actual truth or the truth I want to hear?
  • Is this a healthy relationship or the relationship the world needs to see?

And I’m almost certain you’re here because you’ve already started questioning yourself. So this step will be easy. However, the hardest part is accepting you for who you have become now and working towards changing this narrative moving forward.

I always believe we shouldn’t work so hard at hiding the past but rather take the lessons and use them to create a better future.

#2: Experience The Other Side Of Life For Just A Day

In other words, dare your ego. What have you denied yourself for the longest time in your life all in the pretext of being the “perfect human”? Is it the career you never fulfilled, or the trip you’ve always postponed? It’s time to dare what you consider impossible.

However, let me warn you that your ego will fight you harder. Remember that inner voice that tells you “you can’t ware that Suzie, your belly is too visible” or “you can’t get that mortgage Jack, you’ll be bankrupt before you even retire”.

We’ve all had those moments, haven’t we? Sadly we just nod to our ego and say “I think you’re right, let me find an alternative.”

And by the way, did you know you can overcome some fears just by approaching life in a different angle? For example, a bungee jump, or sky diving can help you overcome your fear of the unknown.

#3: Time to Connect With Your Higher Self

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Did you know that your higher self might be trying to communicate with you but you might be blocking its voice? It’s true. That’s why you are suddenly craving a more meaningful life. Suddenly you are starting to see all the missed opportunities. For this reason, you need to pause and listen.

The easiest way to reconnect with a lost soul is through meditation. However, the modern world is too distracting. Instead of fighting the distractions, how about embracing the things you admire in life. Take a walk in the forest, or go deep-sea diving, or even explore your hobbies and find that spot where your mind is mostly at peace. That is when you reach out to your higher self.

#4: Professionals Could Help Too

Some things are above self-help. This is where you need to engage professional help. Be it your Yoga instructor, a therapist, or any professional practitioner within your line of trouble.

Other times, you just need to open up to someone you trust. Someone you can share your past traumas openly without the fear of being judged. Consequently, healing starts.

Moving Forward

Once you find your true self, it’s time to change the narrative. In the self-realization quiz, cross off any character traits you possess that are pulling you backwards. If it’s the shyness, the extreme anger, or the low self-esteem, cross it off and purpose to work on improving these areas henceforth.

One thing I must mention though, change takes time. But as long as you don’t lose your zeal, it can be achieved. Find new goals and new motivation. Let these propel you towards living your new life.

Always remember, not all storms come to disrupt your dreams; some are there to clear your path.

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