Overthinking can be a relentless cycle, trapping us in a web of worries and what-ifs. Fortunately, several evidence-based strategies can help break this cycle and foster a more relaxed and focused mind. Here are some proven methods to stop overthinking and regain control.
Deep Breathing
One of the simplest yet most effective ways to combat overthinking is through deep breathing. A minimum of two minutes of deep breathing can lead to a relaxation response that is inconsistent with worry or rumination.
Enjoy Nature
Spending time in nature has been shown to significantly reduce stress levels. Being present in natural surroundings such as parks, lakes, or forested areas can lead to notable improvements in emotional well-being.
Practice Hatha Yoga
Yoga is a holistic practice that combines physical postures, breathing exercises, and meditation, all of which contribute to reduced stress and anxiety. Incorporating yoga into your weekly routine can help you stay grounded and less prone to overthinking.
Focus on the Present Moment
Mindfulness, particularly the nonjudgmental acceptance of the present moment, is a powerful antidote to overthinking. By focusing on the present and adopting an attitude of nonjudgmental acceptance, you can break free from the cycle of rumination.
What Is a Panic Attack?
A panic attack is a short but intense feeling that overwhelms you with anxiety or dread. Symptoms that accompany the attack include blurred vision, shortness of breath, and/or dizziness. You may experience the urge to flee. You may even feel like you are dying or incredibly ill. The symptoms may mimic medical problems such as a heart attack or a stroke.
Where Do Panic Attacks Occur?
They can happen almost anywhere. For some people, a crowded place triggers the reaction. For others, driving on the freeway may trigger an attack. Exercising may be one person’s trigger and social situations may be another’s. Yet, as varied as these sources may be, CBT offers a time-limited, highly effective approach to breaking the grip of panic over your life no matter what triggers your attacks.
What About Panic Disorder?
That first panic attack often leads to a heightened sensitivity to triggers. The fear of another episode may lead to more panic attacks. A serious and distressing condition, panic disorder may grip the sufferer. The 2.7% of Americans who develop panic disorder live life in a cycle of avoiding any situation that might lead to an attack. This leads to a life where activities are severely restricted. Self-worth spirals downward. The space that feels safe constricts.
Have You Been Experiencing Panic Attacks?
Stop panic from robbing you of your life! Contact us to schedule a personal assessment. Call us (650) 461-9026 or Text us (650) 461-9026 today to get started, or book an appointment online – Video Teletherapy available!