Are you caught in the web of overthinking, unable to escape the relentless cycle of distressing thoughts? As an art therapist, I understand the toll that constant rumination can take on your mental well-being. Let's explore five effective steps to help you break free from the chains of overthinking.
Notice your overthinking patterns & Triggers: Firstly, it's crucial to be aware of your overthinking patterns and triggers. When you catch yourself spiralling into negative thoughts, take a moment to acknowledge it by saying, "I'm overthinking." This simple act creates a mental distance from the distressing thoughts, allowing you to regain control.
Practice"thought shifting": Redirect your focus from compulsive worries to positive aspects of your day. Reflect on something that went well, no matter how small, and let that become the anchor that pulls you away from the storm of overthinking.
Use grounding techniques: Incorporate the 5 senses grounding technique into your daily routine. Pause and observe your surroundings, naming one thing you can see, touch, hear, taste, and smell. This practice grounds you in the present moment, breaking the cycle of obsessive thoughts and promoting mindfulness.
Practice of "Specific Gratitude": At the end of each day, jot down two things you are grateful for and elaborate on how they contribute value to your life. This exercise shifts your focus towards positive aspects, fostering a mindset of gratitude.
Journal your thoughts : Externalising your thoughts on paper helps to break the cycle of overthinking and gain clarity. Here are few helpful journaling prompts:
Which situation am I constantly thinking about?
How do these thoughts make me feel?
What aspects of the situation are beyond my control?
What will I tell a friend who is going through a similar situation?
What are three things that went well for me today?
How do I feel now?
For a more personalised approach to overcoming overthinking, consider booking a 1:1 art therapy session. Through the transformative power of art, we can explore and address the root causes of your overthinking, providing a unique and holistic path to mental well-being.
In mastering these techniques, you can take significant steps toward freeing yourself from the burden of overthinking. Remember, the journey to a calmer mind begins with a single step.