Jerusalem Post
ByNEWS AGENCIES
Excessive thinking intensifies anxiety and harms the sense of control, but it can be calmed using simple means. Here are 8 practical psychological tools for reducing mental overload.
Excessive thinking may feel like a powerful storm: It is dizzying, confusing, and sometimes quietly penetrates consciousness through troubling questions like "What if?" and "Maybe?". It is an exhausting process that intensifies anxiety and makes it difficult to feel calm and in control.
According to a publication on the website Global English Editing, there are eight psychological keys that can help achieve an immediate sense of calm and reduce the overload of thoughts. Here they are, in order:
Breath synchronization
Beneath the daily routine, breathing patterns have a profound impact on mental state. Deep breathing, holding it, and releasing it at a steady pace of four seconds at each stage, allows synchronization of the breath and distracts from cycles of excessive thinking.
Clearing the mental load
Many people tend to accumulate information, experiences and emotions, which build up and burden the mind until creating an internal "storm." Writing down urgent thoughts, pressing tasks and conflicts on paper allows for creating order, organizing the mind and reducing the mental load.
Focusing on the present moment
The brain tends to wander between regrets about the past and worries about the future – a movement that feeds excessive thinking. The technique of focusing on the present relies on the principles of mindfulness and seeks to anchor the person in the current moment.
The path to this goes through the five senses: To name five things you see, four sounds you hear, three things you touch, two scents you smell and one thing you taste. This sensory experience connects consciousness to the present and restrains the wandering of thoughts.
Digital detox
The connected world provides many advantages, but it also floods the brain with nonstop information. Temporarily distancing yourself from the noise of screens – even for a short period of time – may significantly ease the tired mind. Such a break, known as a "digital detox," gives the brain rest from the endless stream of data and interactions.
Compassionate inner speech
At times, an inner voice arises that amplifies fears and insecurity beyond their true proportions. Excessive thinking strengthens this critical dialogue. Changing the internal discourse – from criticism to compassion – can help. Sentences like "It’s okay, everyone makes mistakes, I am learning" serve as a calming reminder that mistakes and challenges are a natural part of being human.
The pleasure of physical effort
There are moments when thoughts race out of control. Physical activity, such as running or brisk walking, can restore balance: The rhythm of the steps gradually synchronizes the thoughts and allows control and calm to be restored through the body.
Shifting to a state of gratitude
During excessive thinking, focus tends to be drawn to the negative. A conscious shift to gratitude creates a significant mental change. Writing down things that evoke a sense of gratitude introduces positive thinking into the mental cycle, stops the spiral and strengthens feelings of joy and satisfaction.
Acceptance of imperfection
At the heart of the matter lies the understanding that life, with all its beauty and disorder, is not perfect. The pursuit of perfection creates unrealistic expectations and increases anxiety. Accepting imperfection signals to the brain that there is no obligation to hold all the answers. Coming to terms with mistakes, with not knowing and with unfinished processes may provide an immediate sense of relief and reduce the burden of thinking.
The combination of these tools does not promise a life free of worries, but it offers simple and accessible ways to calm the mind – and to restore inner quiet, even in the midst of a storm.
