Are you overthinking unintentionally and looking for a solution? Then you are on the right path. I am the one who is working now to overcome my overthinking. (Disclaimer: I am not a professional person who insists to do like this, but I am very happy to share my personal experience here)
I did a job for 10 years as a medical records writer. That time, while reading documents, I was a little sentimental and sometimes got tears in my eyes. I felt their pain and thought of a solution in my mind and prayed for them personally, but I am unable to share it with them personally.
Meanwhile took a small break due to carrying the second child. After maternity rejoined the job but became more and more sentimental. Gain a lot of pain to read those documents related to depression, partner cheating, and suicidal thoughts of them, home less job less and a lot of worries.
Day by day, I hurt deeply, but while observing my colleagues, they were normal. I was thinking why I am bothering more. I searched for the root cause, later realised that I am owning them and their pain too. That’s why it’s hurting me a lot.
This cause affects my parenting also. At one point, I realized maybe this job is not suitable for me. Immediately, I thought of resigning, and I did. After the job ended, I repeatedly thought about those who suffered.
Ms. Rachal’s case study was the most effective on me personally. She suffered from a hormonal imbalance during her pregnancy. Her partner ignored her due to a lack of money and left her; her mental instability caused an abortion. No mental support, no job due to her physical fitness. These consequences caused her overthinking.
The funniest part is I didn’t even know I was overthinking until I did the case study on Ms. Rachal. Later, to overcome my problem, I started to read the book “The Forever Strong™ PLAYBOOK“. (Click here if you want to read). Then I realize that I need to overcome the emotions first. I started to watch opinion podcasts and read books related to emotional control.
After all, I made my personal checklist for what to do and what to avoid for my sake. Here is the 9-step checklist for you, too
Slow, deep breaths calm your mind and body”. Try to spend 10 minutes daily. When your mind starts spinning with endless thoughts, pause for a moment and take a few deep breaths. Breathe in slowly through your nose, hold it for a few seconds, and then exhale gently through your mouth.
Deep breathing tells your body that you’re safe, helping your heart rate slow down and your mind relax. You don’t have to stop every thought. Just focus on your breath, one inhale and one exhale at a time. Sometimes, a few minutes of mindful breathing is all it takes to create a little space between you and your worries
Journaling helps release overthinking and worry. Try to maintain a journal and write all your worries and strike them out after overcoming those sorrows. You feel light and happy when you strike one by one by yourself.
Fresh air and movement clear mental clutter. When your thoughts start racing and everything feels overwhelming, don’t try to solve it all while sitting in one place. Just put on your shoes and go for a walk. Even a 15–30 minute walk can help calm your mind, reduce stress, and give you a fresh perspective.
You don’t have to think about finding answers while you’re walking. Simply notice the trees, the sky, the breeze, or the sounds around you. Movement helps break the cycle of overthinking, and by the time you return, your mind often feels lighter and clearer.
Sometimes, the best way to untangle your thoughts is to take your body outside and let your mind catch up.
Soothing music reduces stress and calms thoughts. If you feel you are stuck in your thoughts, put on some music you love. It doesn’t have to solve your problems, but it can help you slow down, relax, and remind you that it’s okay to take a break from thinking. Give your mind a chance to rest, one song at a time.
Less screen time means less overstimulation. When your thoughts won’t stop, try putting your phone down for a while. Not every free moment has to be filled with scrolling.
Give yourself a chance to unplug, enjoy the real world, and let your mind rest. A small digital break can bring a surprising sense of peace.
Meditation helps you stay calm, present, and peaceful. Give yourself a few minutes every day to just be still. Sit comfortably, close your eyes, and focus on your breath. You don’t have to empty your mind or be perfect at it.
Meditation is simply about giving your mind a chance to slow down. The more you practice, the easier it becomes to find peace, even on the busiest days.
A rested mind makes it easier to handle stress. Don’t let your thoughts steal your sleep. You deserve to rest, even if life feels uncertain right now. Some answers come more easily after a good night’s sleep.
Take care of yourself, get enough rest, and trust that tomorrow will feel a little lighter with a refreshed mind.
Let go of what you can’t control; it protects your peace. Not everything is yours to carry. Instead of worrying about things you can’t control, put your energy into the things you can.
Take one small step, make one good decision, and let the rest take its course. Sometimes, peace begins the moment you stop fighting what you can’t change.
Gentle stretching releases tension and resets your mind. You’ve been carrying a lot in your mind. Give your body a break too. Stand up, stretch your arms, roll your shoulders, and take a few deep breaths.
You don’t have to solve everything right now. Sometimes, a few minutes of stretching is enough to help you feel calmer, refreshed, and ready to face the day with a clearer mind.
These 9 steps are simple and effective (It won’t cost you even a single penny). If you start one by one slowly, you feel control again. Currently, I am in this mode, who are suceeding slowly.
Consistency is more important than perfection for success. Your success is in your hands.
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