Are you someone who often gets caught up in a whirlwind of thoughts and mental blocks? Do you spend your days looking for solutions to life’s problems while feeling completely unable to act on any of them? If so, this article is for you. You may feel like the habit of “overthinking” never stops, but it can be managed with some strategies we’ll tell you about here. From understanding why we think too much to finding techniques to help us cope and get our lives back on track, let’s dive in together to fight this overwhelming problem!
Overthinking, mental rumination, … a series of thoughts that goes on a loop.
Mental rumination or repetitive involuntary thinking is a form of obsessive thinking that involves dwelling on negative thoughts and feelings. This is when a stressful event occurs and instead of coping with it in a healthy way, we get stuck in a cycle of overthinking and fail to move on. This type of thought pattern can lead to anxiety, depression, and a host of other mental health issues such as intrusive thoughts, difficulty concentrating, and sleep problems.
When we are engaged in this looping thought process, our brain becomes overwhelmed and it becomes difficult to think clearly or make sense of our thoughts. It can be difficult to break this cycle because during this time our brain becomes fixated on certain emotions such as sadness, guilt or worry, which prevents us from focusing on any other aspect of our life.
This obsessive compulsive disorder has very serious repercussions.
The consequences of mental rumination go far beyond mental health issues. It can lead to poor decision making due to the inability to think objectively, such that one may make decisions based on one’s own biases or perceptions rather than facts or logic.
It can be incredibly exhausting, as we spend a lot of energy dealing with pessimistic ideas, which can exhaust us mentally and physically. Moreover, it often leads sufferers down a rabbit hole where they continually dwell on events that have already happened or catastrophize future events that may never happen. Which takes them even further away from reality or the present moment.
Reflexology, meditation, deep breathing, … several methods to get out of this unhealthy cycle.
There are several strategies to combat this devastating phenomenon that we are going to dissect to help you lead a more serene and fulfilled daily life.
Reflexology:
Reflexology is the practice of massaging and pressing specific areas of the hands or feet that correspond to different parts of the body. It has been used for centuries as a means of relaxation and stress relief. In recent years, it has also become popular with people suffering from mental health issues such as anxiety and depression.
By focusing on areas believed to be related to certain organs or body functions, reflexologists are able to stimulate energy pathways that can trigger physical responses throughout the body. This can help reduce tension and relax the mind, which helps improve mood and reduce intrusive thoughts.
Meditation :
Meditation is another type of practice that encourages calm and mindfulness while allowing individuals to observe their own thoughts without judgment. As practitioners learn to detach from their thoughts and better control their emotions, they develop greater cognitive flexibility – an ability that allows them to quickly reduce stress by diverting their attention from negative thought patterns.
Practiced regularly, even for a few minutes a day, meditation can help people who struggle with rumination by teaching them to recognize the mental loops that form and to consciously exit them before they turn into states of deeper distress.
Deep breathing :
Deep breathing is another method to combat intrusive thoughts and mental ruminations, as it helps slow down our physical and emotional reactions by calming our nervous system. Deep breathing exercises involve inhaling deeply through your nose for a count of five, then exhaling slowly through your mouth for a count of one.
This repetition promotes relaxation while releasing accumulated tension in the chest region, which can lead to an increase in intrusive thoughts and ruminations if left unchecked. Also, deep breathing increases oxygen levels in the blood, which improves concentration and allows you to focus on something other than your worries.
Several other useful activities to consider.
These three practices – reflexology, meditation, and deep breathing – are just a few examples of the many methods available to break out of patterns of involuntary repetitive thought and mental rumination.
Other activities, such as yoga or tai chi, provide similar benefits, but incorporate more physical movement in addition to breath work; similarly, spending time outdoors, surrounded by nature, can also be beneficial due to its calming effect on the senses, while helping to gain perspective in the face of difficult situations. Finally, listening/playing music can also be incredibly helpful, as it activates multiple parts of the brain, providing immediate distraction while also having positive effects on our mood through the emotional connections associated with certain sounds or words.
