10 Tips for Reducing Overthinking

The Road To Mental Wellness > Mental Health > Top 10s > 10 Tips for Reducing Overthinking

As we watch 2022 leave in the rear-view mirror, why not use 2023 as a year of healing? To start, here are 10 Tips for Reducing Overthinking.

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Our commitment to our mental health is what will determine how good of a year we will have. So, I thought my first post of the new year would be about overthinking.

Overthinking is problematic because it is the lid of the rabbit hole and once you lift it, you know you’re falling in. However, in order to avoid a perpetual mental disaster, we need to know what tools to employ to help us minimize negative thinking too much.

So, without further ado, here they are. Please let us know if you find them helpful.

10 Tips for Reducing Overthinking

1 Recognize when you are overthinking. Being aware of when your thoughts are spiraling out of control can help you stop the cycle.

2 Challenge your thoughts. When you catch yourself overthinking, try to evaluate the accuracy of your thoughts. Are they based on facts or are they assumptions? Are they helpful or are they causing unnecessary stress?

3 Practice mindfulness. Being present in the moment can help ground you and keep you from getting caught up in negative thoughts.

4 Take a break. Step away from the situation that is causing you to overthink and engage in a relaxing activity, such as going for a walk or practicing deep breathing.

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5 Get some exercise. Physical activity can help reduce stress and improve your overall well-being.

6 Connect with others. Talk to a friend or family member about what is causing you to overthink. Often, simply discussing your concerns with someone else can help put things in perspective.

7 Write down your thoughts. Keeping a journal can help you process your feelings and better understand your thought patterns.

8 Set aside specific times to think about certain issues. Rather than constantly ruminating, allow yourself designated times to think about and address your concerns.

9 Practice relaxation techniques. Techniques such as meditation, progressive muscle relaxation, and deep breathing can help calm your mind and reduce overthinking.

10 Seek professional help. If your overthinking is causing significant distress or interfering with your daily life, consider speaking with a mental health professional. They can help you develop coping strategies and address any underlying issues.

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In February Jonathan will be a speaker at the Stop Depression summit. A summit that will provide those in attendance with the most up to date information on the subject of depression. 

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Finally, the thing to remember here is that your success will depend on the actions you take. Anything you incorporate is an improvement; improvements mean you’re growing. You’re off to a good start.

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Jonathan Arenburg

Jonathan Reginald-Nixon Arenburg (Born January 14, 1976) is a Canadian mental health blogger, speaker, and published author. Retired from the fire service and long-term care fields, he has written and self-published an autobiographical account of his life-long battle with anxiety, depression and more recently, post-traumatic stress disorder (PTSD). Titled, The Road To Mental Wellness, he wrote it for what he calls “therapeutic release.” He published it in hopes it would help others going through similar mental health conditions. The sales of The Road To Mental Wellness have been steady selling over 300 copies since its release on October 10, 2021(World Mental Health Day). Arenburg has also been involved in a collaborative publication Called Lemonade Stand Volume III, a book featuring 20 authors who bravely tell their stories of PTSD. All authors where from the military and or emergency services. Published by Joshua Rivedal and Kathleen Myers for the i’Mpossible project, a mental health advocacy organization. Jonathan has also appeared on several mental health podcasts including The Depression Files, A New Dawn, and The Above Ground Podcast Arenburg has also consulted with the Government of Nova Scotia and the Minister of Mental Health and Addictions, the Honorable Brian Comer and Candidates for the New Democratic Party of Canada, on improving the mental health care system in Canada. Additionally, Jonathan was recognized in The Nova Scotia Legislature by the Honorable, Chris Palmer, Kings-North MLA, for his Book, The Road To Mental Wellness, his fight to make the mental health care system better. In addition, Chis acknowledged the support he gives to others.

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