How to stop overthinking something

Confront your anxiety. Though it may seem counterintuitive, the best way to stop thinking about something in the long run is to face it and work through it. In other words, as long as you haven't resolved an issue, similar problems will continue to arise and make you anxious.

• Ruminating—when a thought keeps cycling through your mind—is a mental habit that needs to be broken. Start by allowing yourself to explore the source of your anxious thoughts. What scenario scares you the most, and why does it worry you?
• Once you've identified the source of your anxiety, allow yourself to imagine the worst-case scenario. We often fear unclear possibilities, but in reality, we can often deal with the worst outcome. Ask yourself what the worst thing that could happen is, and whether you can control it.

Set a time limit for worrying. You can't force yourself to stop worrying about your problems, especially if they're affecting your daily life (like finances or relationships). Allowing yourself a specific time each day to worry can help you feel more at ease during the rest of the day.

• Dedicate 20-30 minutes at the same time each day to focus on the issues troubling you. At other times, remind yourself that it's not the right moment to worry.
• Ensure that your “worry time” occurs earlier in the day so it doesn't disrupt your sleep at night.

Consider meditation . Contrary to what you might see on TV, meditation doesn't have to be complicated, intimidating, or mystical. Many everyday people practice meditation to help clear their minds. Meditation is about establishing routines to keep your mind calm and focused.

• Start by sitting in a comfortable, quiet room with no distractions. Sit in a position that feels comfortable but maintain an upright posture and stable position. You can use a chair if needed.
• Close your eyes slowly and breathe naturally through your nose. Focus on the sensation of the air entering your nose, traveling down your throat, and into your lungs, then focus on how the air exits your body.
• If you find it hard to concentrate on your breath and your mind begins to wander, gently bring your thoughts back to your breath. You can practice this for a few minutes and gradually increase the time you spend relaxing your mind.

Try yoga. Much like meditation, yoga is a popular form of exercise but is often misunderstood. Many people practice yoga to relax and reconnect with themselves after a long day. Both meditation and yoga will help you unwind, but yoga also includes physical movements that help you stay fit and focus on something positive instead of troubling thoughts.

• Look for a yoga studio in your area. Many studios offer free introductory classes to see if it's a good fit for you.
• If you can't afford a membership, consider checking out local community centers or outdoor group sessions. These places often offer yoga classes, with some offering discounted or pay-per-class options, or even free sessions.
• If group classes aren’t your thing, you can buy a DVD or find tutorials on YouTube. These are also effective ways to learn, and once you master the moves, you won't need to rely on videos anymore.

Put away things that make you overthink. Whatever it is that distracts, bothers, or stresses you out, put it away for a while and don’t focus on it.

• If you've just come home from work, put away your laptop, phone, overdue bills, and everything related to your job. If you’ve just gone through a breakup, store away anything that reminds you of the person. Make it hard to think about the things that are bothering you.
• If you're struggling with general anxiety, avoiding TV or online news might be helpful, as news often plays on your fears with sensationalized stories to take advantage of your worries.

Go for a walk. Spending time in a park, forest, by the lake, or near fields will help you connect with your surroundings and forget about the things that drain you. Besides the health benefits, being outdoors also improves focus and boosts your happiness.

• The key is not to turn your outdoor time into an opportunity to dwell on your personal problems. While hiking, take time to observe the trees, the shifting light, or the ripples on the water. These calming images will imprint on your mind and become easier to recall. Remember this.
• If you find it difficult to focus on your surroundings and your mind starts wandering to unpleasant thoughts, consider setting a goal for your walk, like collecting interesting shells, identifying different bird species, or tracking wildlife. Having a task will help keep your mind engaged.

Listen to music. Music is a wonderful way to relax, dance, or simply meditate and unwind. Whatever genre you prefer, music can help clear your mind and elevate your mood.

• Slow-tempo music has been proven to reduce stress and anxiety in ways similar to hypnosis and meditation.
• If you're not in the mood to relax but still need some entertainment, try listening to songs with intricate lyrics that demand your full attention. Focusing on something like this can help you forget your worries. Consider listening to Leonard Cohen, Patty Smith, Bill Callahan, or Vic Chesnutt.

Read a good book. Using literature to enhance mental health is known as Bibliotherapy, and surprisingly, it’s an effective way to forget about your own problems and immerse yourself in the stories of others.

• Choose a genre that interests you and allow yourself to become absorbed in the lives of the characters. Visit your local library or check out www.wattpad.com for recommendations from other readers.

Exercise. When you're not doing anything, it’s hard to forget about the problems you’re trying to avoid. Additionally, physical activity can help reduce stress, ease anxiety, and prevent depression. Find an exercise you enjoy, whether it's aerobics at the gym or playing basketball at the park. Here are some exercise options you can try:

• Weightlifting
• Circuit training
• Walking
• Swimming
• Basketball
• Boxing

Volunteer. A fantastic way to take your mind off your own issues is by helping others.

• You could call a local shelter, an animal rescue, a food bank, or other community organizations. Every community has ways for you to get involved.
• Studies have shown that volunteering 100 hours a year increases life satisfaction, reduces stress, and can even improve your health.

Try a new menu. Engage both your mind, your energy, and your sense of taste. Find a new delicious recipe you’ve been wanting to try, gather the ingredients, and start cooking. If you're concerned about gaining weight during your culinary adventure, consider donating the meals to a family in need in your neighborhood. Here are a few dishes you might try:

• Beef stew
• Beef casserole
• Pies
• Fried chicken
• Vegan cupcakes

Do something. Instead of focusing on the issues that are bothering you, spend your time on something useful that keeps both your mind and body busy. Pick a project you've always wanted to try.

• Draw or color. Even if you don't think you're artistically inclined, taking time to mimic Bob Ross's paintings or dabbling in Jackson Pollock's oil-painting style can be a great way to relax.
• Cut out images from newspapers, magazines, or other sources, and make collages. You can turn these collages into postcards and send them to your friends.
• Write in a journal, compose a short story, or try writing poetry. Writing is a fantastic way to help your mind shift away from a particular thought, as long as you choose a topic different from the problem you're trying to escape.

Clean your home. Grab the vacuum, wipe down surfaces, and tidy up your living space.

• Cleaning your space can symbolize a fresh start and help you refocus your energy on improving your environment. In fact, living in a cluttered space can leave you feeling overwhelmed by stress.
• Start with a quick tidy-up, declutter, throw away trash, and organize your things. Then dive into deeper cleaning like vacuuming, sweeping, and scrubbing. Get rid of broken items or those that no longer serve a purpose, and donate useful things you no longer need.

Call your friends. One way to stop your mind from dwelling on something is by talking to others. Don’t let yourself get overwhelmed and sad alone.

• Call a few friends and plan something fun together or invite your best friend over for a movie, dinner, or gaming session.
• Maybe you want to forget something, but perhaps you need to talk through the things that are bothering or distracting you. If you're feeling down after a breakup, a disappointing event, or any other personal issue, consider talking to a friend who understands rather than trying to forget it all.

Spend time with family. Whether you live with your parents or not, whether your family is large or small, and whether you're close to your family or not, spending time with them can help you forget your troubles.

• Plan an outing with your family or spend time together at home. Even just sharing dinner or watching TV together can help you relax and feel much more at ease.

Visit public places. If your family and friends are busy, consider going to a public place and being around people. Even if you don't want to sit and chat with strangers, simply observing others is a great way to shift your focus from your worries.

• Head to a library, coffee shop, bar, park, or record store to blend in and observe the crowd.
• While visiting a bar for a drink and to meet new people can be fun, don’t rely on alcohol to distract yourself as it can lead to more serious issues like alcohol dependence. You can go to the bar to socialize but avoid drinking to escape your problems.

Write a letter or postcard to a distant friend. If your friends can’t visit you, send them something. Write a letter to catch up, ask a few questions to learn more about their life, and share updates from your own.

• Want to go old-school? Record a vinyl and send it to your friend by mail.

• Avoid using alcohol and drugs. While they may temporarily distract you from your problems, in the long run, they will only create even more serious issues.
• Steer clear of stimulants like caffeine, as they can make you feel anxious and more focused on the pressures you're facing, making it harder to forget your troubles.