I think you’ll agree with me when I say:
It’s REALLY hard to stop overthinking.
Once you’re caught in a cycle of negative thoughts, it seems like it never stops.
Or does it?
Well, as it turns out, there are several strategies you can use to stop overthinking.
Some of them involve mindfulness. Others involve western psychology.
And in today’s post, I’m going to explain 5 of the best mindful strategies you can use today.
Here we go!
1) Practice present moment awareness using mindfulness
A 2007 study called “Mindfulness meditation reveals distinct neural modes of self-reference” by Norman Farb at the University of Toronto, broke new ground in our understanding of mindfulness from a neuroscience perspective.
They found that people have two different sets of networks in their brain for dealing with the world. One network for experiencing your experience is what’s called “the default network”. This network is activated when not much is happening and you begin thinking about yourself. It’s the network involved in planning, daydreaming and ruminating. It tends to hold together some sort of narrative.
When the direct experience network is active, it becomes a whole other way of experiencing experience. When this network is activated, you are not thinking intently about the past or future, other people, or even yourself. Rather, you are experiencing information coming into your senses.
For example, if you are in the shower, this network is activated when you notice the warmth of the water hitting your body.
The interesting thing is that both these networks are inversely correlated. If you have an upcoming meeting while washing dishes, you are less likely to notice a cut on your hand, because the network involved in direct experience is less active. You don’t feel your senses as much.
Fortunately, this works both ways. When you intentionally focus your attention on incoming sensory data, such as the feeling of the water on your hands while you wash, it reduces activation of the narrative circuitry.
What does this mean in terms of overthinking?
Therefore, whenever you intentionally activate your direct experience network by using your senses, you’re reducing activity in your default network, which is involved in overthinking.
This is why meditation breathing exercises can work when you’re overthinking, because you focus your attention on the sensory experience of your breathe. Your senses become more alive at that moment.
You can do this at any stage through the day. Simply tune into your senses. Whether it’s your feet hitting the ground, or your hands touching the coffee mug. The more you do this, the more you’ll rewire the brain to experience the present moment.
2) A Zen master explains how to practice acceptance
If you’ve ever tried to control your thoughts, you’ve probably realized that more thoughts seem to arise. It’s almost like putting out fire with fire, even though it seems like the logical thing to do.
However, Zen master Shunry Suzuki says that “if you want to obtain perfect calmness in your [practice], you should not be bothered by the various images you find in your mind. Let them come and let them go. Then they will be under control.”
The teaching is direct – we simply watch our thoughts, giving them plenty of room. We don’t try to control or shove them aside. Instead of treating them like we were the thought police, we instead act like a more casual observer.
This advice is echoed from Zen master Annamalai Swami:
“If you can be continuously aware of each thought as it rises, and if you can be so indifferent to it that it doesn’t sprout or flourish, you are well on the way to escaping from the entanglements of mind.”
3) Understand that everything comes and goes
According to Zen Master Shunry Sazuki, the underlying key to calming the mind is to accept change:
“Without accepting the fact that everything changes, we cannot find perfect composure. But unfortunately, although it is true, it is difficult for us to accept it. Because we cannot accept the truth of transiency, we suffer.”
Everything changes, it’s the fundamental law of the universe. Yet, we find it hard to accept it. We identify strongly with our fixed appearance, with our body and our personality. And when it changes, we suffer.
However, Sazuki says we can overcome this by recognizing that the contents of our minds are in perpetual flux. Everything about consciousness comes and goes. Realizing this in the heat of the moment can diffuse fear, anger, grasping, despair. For example, it’s hard to stay angry when you see anger for what it is. This is why Zen teach that the moment is all that exists.
Sazuki says: “Whatever you do, it should be an expression of the same deep activity. We should appreciate what we are doing. There is no preparation for something else”
4) Learn to become an observer of the mind
If you’ve ever read wisdom from the likes of Buddha, Osho or Deepak Chopra, then you’ve undoubtedly heard the phrase “become an observer of your mind.”
It’s similar to the practice of acceptance mentioned above. But how do we actually go about it?
Becoming the observer simply means that take a step back from your mind and become aware of your thinking patterns and how you’re responding to things.
Below we’ve found a quote from spiritual master Osho that explains exactly how to go about it.
“Become an observer of the currents of thought that flow through your consciousness. Just like someone sitting by the side of a river watching the river flow by, sit by the side of your mind and watch…. Don’t do anything, don’t interfere, don’t stop them in any way. Don’t repress in any way. If there is a thought coming don’t stop it, if it is not coming don’t try to force it to come. You are simply to be an observer….
“In that simple observation you will see and experience that your thoughts and you are separate – because you can see that the one who is watching the thoughts is separate from the the thoughts, different from them…
“And if you become aware that you are not your thoughts, the life of these thoughts will begin to grow weaker, they will begin to become more and more lifeless. The power of your thoughts lies in the fact that you think they are yours.”
5) Learn the art of reframing
When overthinking gets the better of us, it largely involves negative self-talk. Every time you allow this inner dialogue to take shape, it just becomes stronger and more limiting. But as we all know, when these cycles begin to take shape, it can be tough to figure out how to break it. This is where a little positive psychology can help, particular an idea called “reframing”.
Much of these strategies are going to come down a mindfulness technique of your observing your mind and watching your thoughts. Here are 6 ways to reframe a negative mindset:
1) The first step is begin consciously identifying the type of inner dialogue or language you use daily. We all have one. What’s yours?
2) Starting noticing when you’re using negative words or phrases. Just make a note of them. Perhaps you can use a journal for this.
3) Now it’s time to pay attention to the times you use them again. What situations are causing you to be negative?
4) Note what you’re feeling, what time of day it is and where you are.
5) When you notice yourself saying something negative in your mind, you can stop your thought by saying “Stop!”. This alone is powerful and will make you aware of how many times you are thinking negatively.
6) Now dig deep inside yourself and ask yourself is your assumptions are true. Are you assuming something is negative when maybe it isn’t? Is there actual evidence that back up your assumptions? For example, if you’re telling yourself that you can’t handle something, perhaps you should ask yourself if you can handle it. The second thought feels more hopeful and leads to more creativity.
By challenging your thoughts and generalizations – you’re helping yourself to see that they might be irrational and that it’s far more useful to think more optimistically.
As you can see, these mindful strategies involve similar principles. Here is checklist to implement all of them:
- Practice focusing on the present moment by using your senses
- Accept the thoughts you haveand that you can’y forcibly change it
- Understand that change is the only constant in the universe
- Realize that you are not the mind and you don’t have to believe your thoughts
- Challenge the validity of your thoughts
If you think that others can benefit from these strategies, please don’t hesitate to hit the share button on your favorite social network!