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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I am honored to be taking part in such a wonderfully resource rich summit with some of the foremost experts in the field.

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Who the Summit is For?

Those With Symptoms or Has Loved Ones With Them:

Helping Professionals:

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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 Arenburg is a mental health blogger, S speaker, writer, and published author; He is also the host of the mental wellness podcast, #thewellnesstalksHe has also appeared in the i'Mpossible's Lemonade Stand III. He has also been a contributing writer for Mental health talk, a column in his local paper. In addition, he has also written for the mental health advocacy organization; Sick Not Weak.Jonathan has also appeared on several mental health-related podcasts Including: A New Dawn, The Depression Files, Books and Authors, and Men Are Nuts. Since being put off work because of PTSD, Jonathan has dedicated his time to his mental wellness journey while helping others along the way.Educated as an addictions' counsellor, he has dedicated most of his professional life of eighteen years, working with those who have intellectual disabilities, behavioural challenges, and mental illness.He has also spent fifteen years in the volunteer fire service helping his community.His new book (2021), “The Road To Mental Wellness,” goes into detail about his life-long battle with depression, anxiety and more recently, PTSD. In it, he hopes to provide insight on how mental illness cultivates over a lifetime and, if not recognized and treated, how it impacts the entirety of one's life; right from childhood into the adult years. Jonathan lives with his two children in Nova Scotia, Canada.

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