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How Do I Stop overthinking thoughts?

Here are three strategies I use every day to stop overthinking: Positive reframing. This is often confused with “toxic positivity,” which asks people to think positively — no matter how difficult a situation is. ... Write down your thoughts once, then distract yourself for 24 hours. ... Practice 'specific gratitude'

cnbc.com - A psychotherapist shares the 3 exercises she uses every day 'to ...

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Overthinking is an anxious tendency that I encounter often in my psychotherapy practice. There are many ways we tend to overthink, such as rehashing the past — replaying the same scenario over and over in our head. Worrying is another form, in which we obsess over what the future might bring. I can empathize. When I was younger, overthinking decreased my quality of life. Research has shown that overthinking can decrease energy, limit creativity and cause sleeping problems. Eventually, I knew I needed a healthy way to cope, and I created a career out of helping other people do the same. Here are three strategies I use every day to stop overthinking:

1. Positive reframing

This is often confused with "toxic positivity," which asks people to think positively — no matter how difficult a situation is. Positive reframing, on the other hand, allows you to acknowledge the negative aspects, then asks you to evaluate whether there's another way to think about the situation. Perhaps there are benefits or things you can change about it. Example: You constantly find yourself complaining: "I hate being a boss. On top of all these deadlines and responsibilities, it's hard to manage so many complex personalities. It's emotionally and mentally exhausting. My job just sucks." Venting might feel good for a second, but it doesn't solve anything. And you'll likely continue to dwell on how much you hate your job or how bad you think you are at managing. To practice positive reframing, replace the thought above with: "Things are challenging right now and I'm feeling disconnected from some things on my plate. I wonder if I can change anything about this situation or my expectations about it." This thought pattern gives you the power to change your situation. You could start small by examining what important tasks needs to get done first, then either delay or delegate the rest until you are feeling less anxious. The key is to take a step back and deal with things one at a time.

2. Write down your thoughts once, then distract yourself for 24 hours

When our brains think we are in conflict or danger, a built-in alarm system goes off internally to protect us. One thing I have found success with is writing down my feelings and waiting at least 24 hours (or just a few hours if it's an urgent matter) before replying or taking any sort of impulsive action. Then, I put that draft away while I distract myself with another task. Example: You just received an email about something that went awry. You are upset, your heart starts to race, your breathing gets shallow, and you become hyper-focused on what's going wrong and why it's your fault. If you respond to the email while your brain is in "alarm mode," you might say things you'll regret later on, which may then fuel the vicious cycle of overthinking. Writing negative thoughts down takes the power out of them; I often don't feel the need to take action based on my anxious thoughts once I've written them down.

3. Practice 'specific gratitude'

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Who should not do meditation?

3. Motivation may go right out the window. If you already have trouble with procrastinating and getting work done, meditation could be bad news: The 2017 study revealed it can cause a serious lack of motivation.

insider.com - Why Meditation Can Be Bad for You - Insider

A 2017 study by researchers from Brown University and the University of California examined the experienced of 60 meditation practitioners. It revealed that meditation can cause surprising negative side effects, affecting participants' emotions, sensory perception, social interaction, sense of self, and more. Some of the study subjects reported hallucinations, panic, a total loss of motivation, and the re-living of traumatic memories. For years, we've all been hearing about the amazing mental, emotional, spiritual, and physical benefits of meditation. This ancient mindfulness technique is touted to make you feel calmer, more present, and more balanced. And for the most part, these claims are well-founded, and more and more clinical research is backing up the efficacy of the practice. Many people reap numerous benefits from meditating. Science has found that practicing mindfulness can help us gain perspective, reduce stress, improve memory, and make us physically healthier. However, like everything in life, there can be some downsides to meditation that you might not be aware of. Although there is relatively little scientific research on the dangers of meditation, the following findings come from a 2017 study published in the peer-reviewed journal PLOS One. The study was conducted by researchers from Brown University and the University of California and examined the experiences of 60 meditation practitioners. It's important to keep in mind that there is limited research on the adverse effects of meditation, and that not everyone who meditates will experience any or all of the following negative effects.

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