Find Calm with These 3 Simple Tricks for Overthinkers

Overthinking can trap you in a cycle of persistent thoughts and worries. If you frequently find yourself spiraling into anxiety, you're certainly not alone. Many of us grapple with overthinking, especially those dealing with ADHD or anxiety. But there’s good news! You can learn simple skills to help ease your mind. Let’s explore three effective techniques that can lead you to a calmer, more peaceful state.

Quiet Overthinking by noticing your Surroundings

Noticing Safety Around You

The first step in calming an overactive mind is to consciously notice the safety surrounding you. This technique helps ground you in the present. When your mind races with worries, it’s easy to disconnect from the moment. Taking a moment to observe your environment can help you regain awareness.

Take a deep breath and look around. What familiar items do you see? Perhaps it’s a cozy spot in your home, a soft blanket, or the sound of children playing in the distance. Acknowledging these comforting elements reminds you that you are safe right now.

Why it works - Research indicates that practices like these can reduce anxiety symptoms by as much as 33% when integrated into daily routines. By shifting your focus to your surroundings, you encourage a sense of stability that counteracts anxious thoughts.

Quiet Overthinking by Connecting with your Breath

Breathing: Exhale Longer Than Inhale

Breathing techniques serve as powerful tools for managing anxiety and calming your thoughts. One effective method is to exhale longer than you inhale. This simple adjustment can activate your body’s relaxation response, allowing your mind to quiet down.

Here’s how to practice it: Inhale deeply through your nose for a count of four, then exhale slowly through your mouth for a count of six or eight. Repeat this several times, concentrating on the rhythm of your breath.

Why it works - By extending your exhale, you engage the parasympathetic nervous system, which promotes relaxation. Studies show that this method can lower heart rates and decrease stress hormones, helping you break free from the cycle of overthinking.

Quiet Overthinking by Moving

Shaking or Dancing It Out

Sometimes, the best way to release trapped energy and anxiety is through movement. Shaking or dancing can become a fun and effective strategy to let go of racing thoughts. It may feel unconventional initially, but don’t underestimate its power.

Choose a space where you feel at ease, put on your favorite music, and let yourself move! Shake your body, jump, or dance freely. Immerse yourself in the rhythm and enjoy the moment.

Why it works - This approach helps release tension built up in your body. Movement not only boosts your blood flow but also gives your mind a much-needed break from its racing pace. In fact, engaging in physical activity like this can elevate your mood, with studies finding that movement can increase serotonin levels by as much as 40%.

Finding Your Peace

Navigating through overthinking can be challenging, but with these three simple skills, you can significantly improve your mental state. By becoming aware of your environment, practicing longer exhales, and allowing yourself to move freely, you can foster a greater sense of calm and clarity in your daily life.

Feeling anxious or overwhelmed is normal, so don’t be hard on yourself. The goal is to identify which strategies resonate with you. The next time you notice yourself spiraling into overthinking, try these techniques. You may find a newfound sense of peace and control. If you want to learn more, contact me today to set up a consultation.