Stop Overthinking NOW! 5 Techniques for Instant Peace

Overthinking isn’t necessarily a bad thing; rather, it’s the content of our thoughts that can make it problematic. I consider myself a professional overthinker, unable to rein in my mind once it spirals into motion. There was a time when I would overanalyze every aspect of my life, often culminating in panic attacks and tearful breakdowns. This tendency of mine was one I deeply despised. The mere idea of succumbing to overthinking and subsequently attempting to suppress those thoughts only exacerbated my anxiety.

One day, I confided in my soon-to-be husband about my loathing for this aspect of myself. I expressed my earnest desire to overcome it. In response, he posed a thought-provoking question: “Why do you wish to eliminate it? Overthinking, in itself, isn’t entirely negative. In fact, it’s quite remarkable that you can immerse yourself in contemplation to such an extent. It’s as if overthinking unveils the portals to uncharted territories within your mind.” His perspective struck a chord with me.

The goal isn’t to eradicate overthinking altogether, but rather to channel it away from negativity. The process requires a conscious decision to carefully select the thoughts that occupy our minds, leading to a profound transformation. While I still possess the inclination to overthink, I’ve managed to reshape my perspective. Rather than succumbing to anxiety and sorrow, I now find joy and gratitude in my musings. In the following sections, I will outline five distinct strategies that have enabled me to engage in constructive overthinking without stumbling into despair.

If you’re determined to harness the power of overthinking for the betterment of your life, let’s delve into these strategies!

Journal:

Writing down your thoughts is a practice I wholeheartedly recommend. Grab a pen and paper, set your phone aside, and begin documenting everything swirling within your mind.

1. Unveil Your Thoughts

Write down your thoughts.
Write down your fears.
Write down your regrets.
Write down the worst-case scenarios you’re contemplating.
Write down what you fear losing.
Jot down anything that occupies your mind.

Once you’ve written it all down, take a closer look. Place a check mark ☑ next to the thoughts you wish to retain. You may find there’s not a single one you want to keep. This implies that these thoughts are predominantly negative, and you’re ready to let go of them. Notice a common thread among these negative thoughts: they often revolve around potential outcomes. Examples include thoughts like “What if he doesn’t love me?” or “I might fail this semester.” However, these concerns are disconnected from your current self.

2. Shifting to Positive Present Thoughts

Turn to a fresh page and transform those negative future-focused thoughts into positive present-focused ones. Consider thoughts that empower you to take action and motivate change. For instance, if your partner occupies your overthinking, envision ways to bring happiness to both of you. In the realm of financial worries, shift from thoughts of scarcity to envisioning prosperity through endeavors like starting a successful business. Write down these uplifting thoughts.

Now, dispose of the “negative thoughts” page in the trash, and retain the positive one. Engage in the habit of reading and rereading your positive affirmations. Internalize them through repetition.

3. Utilize Your Tool

The next time you’re plagued by negative overthinking, turn to your positive affirmations. Open this page and read it, allowing the words to recalibrate your mindset. Alternatively, if you’re inclined, repeat the entire process – an option for those seeking a more proactive approach.

Focus on Outside Sounds:

When you find yourself grappling with the ceaseless chatter within your mind and are unable to journal, redirecting your attention to the external environment can prove to be remarkably effective. This technique is particularly valuable when you’re outdoors and seeking to quell the unwelcome noise within.

1. Embrace the Power of External Focus

While journaling might not always be feasible, you can turn your awareness towards the sounds surrounding you. Engaging with the outside world can help silence the inner turmoil. Allow me to guide you through the process of shifting your focus from internal noise to external stimuli.

2. The Practice Unveiled

When you catch yourself succumbing to overthinking once again, promptly shut your eyes and concentrate on your sense of hearing. Direct your attention solely to the sounds permeating your surroundings. Initially, these sounds might appear to be a jumble, but as you immerse yourself deeper, you’ll discern the ability to distinguish between individual auditory inputs.

3. Embracing the Symphony of Sounds

Amidst the hustle and bustle of life, particularly in urban environments teeming with traffic and commotion, the external soundscape might not always be melodious. Nevertheless, even this cacophony stands preferable to the internal negativity that plagues our thoughts. Furthermore, engaging with the external soundscape anchors you in the present moment.

4. Guided Listening

Concentrate on a solitary sound or voice at a time. As your focus intensifies, your mind will instinctively paint a mental picture of the source of each sound. Expect to encounter amusing or unexpected noises that elicit a chuckle. By entrusting your mind with this task, you’re providing it with a constructive outlet while remaining grounded in the present.

Gratitude:

The might of gratitude is a revelation, one that even I was unaware of until recently. Although I acknowledged the positivity inherent in gratitude, I came to realize that merely considering myself ungrateful wasn’t enough.

1. The Eye-Opening Encounter

Just last week, a distressing situation left me deeply unsettled. The persistent cycle of overthinking about the incident and the subsequent tears seemed inescapable. However, a sudden question interrupted my spiral: “When was the last time you thanked Allah?” Although I engaged in daily nafal e shukr prayers, I recognized that my expressions of gratitude lacked specificity. My focus had remained fixated on the negative circumstances.

2. Shifting Focus with Purpose

In a transformative shift, I redirected my thoughts towards the facets of my life that I’m genuinely thankful for. Repeatedly, I voiced my gratitude: “O Allah, thank you for my well-being” and “O Allah, thank you for my beloved family,” among others.

3. Gratitude Beyond Material Wealth

Gratitude isn’t confined to possessing vast wealth; it resides within the minutiae of our lives, ready to be embraced here and now. Acknowledge the blessings that surround you – your phone, the flowing tap water, the chilled ice in your refrigerator, the convenience of a Wi-Fi connection, the gift of literacy, the simple act of scrolling with your thumb. These often overlooked privileges hold immeasurable value, evident only in their absence.

4. Cultivating Gratitude

Consider this: the ease with which you use your thumb, the luxury of clean water, the security of a roof during the rain. Imagine life devoid of these seemingly mundane blessings. Such a reality is unfathomable. Gratitude need not be reserved for grand aspirations; it thrives in appreciating the everyday wonders that many yearn for but remain beyond their reach.

Listen to Ruqyah

Engaging with music as a distraction is a path I would strongly advise against. Music, often deemed harmless, can wield the most detrimental impact on our minds. If you’re among those who resort to music to quell your thoughts, I urge you to cease this practice. I’ve traversed that road myself, and upon parting ways with music, I discovered a profound and enduring tranquility.

1. A Solace-Inducing Alternative

For those times when mustering the energy to foster positive thoughts feels like an insurmountable feat, an alternative solution exists. Positive thinking demands effort, unlike the autopilot nature of negative overthinking. During such moments, consider embracing a practice that requires minimal exertion yet yields remarkable results.

2. Discovering the Healing Power of Ruqyah

A readily available option is to turn to YouTube. Simply search for Duas or Ruqyah related to areas that concern you, whether it’s finances, relationships, anxiety, or health. This method has proven incredibly effective, and my recent exposure to these practices through a YouTuber named Mohammed has yielded remarkable improvements in my life. The voices within these recordings exude a healing energy that resonates deeply.

3. Unveiling a New Level of Peace

I encourage you to embark on this journey and give Ruqyah a chance. Even a week of listening to these recitations can substantially transform your outlook. The solace derived from these experiences is unparalleled, and you’ll likely discover a realm of tranquility that transcends anything music can provide.

Remember Allah:

The heart of our problems lies in losing touch with Allah. We let fear of worldly things overshadow our fear of Allah. We worry about money, losing loved ones, or grades, yet we forget to be concerned about Allah – not in a way that He’d punish us, but in a way that we’d disappoint Him.

1. A Love Beyond Measure

Allah loves us like no one else can, yet we’re not scared to displease Him. We’ll bend our beliefs to please others, fearing abandonment by our partners. But why does remembering Allah, who will never abandon us, become so challenging?

2. Anchoring in Allah’s Remembrance

When overthinking crowds your mind, turn to Allah. Recite:

“لَا حَوْلَ وَلَا قُوَّةَ إِلَّا بِٱللَّٰهِ”

(lā ḥawla wa-lā quwwata ʾillā bi-llāhi)
Translation: “There is no power nor strength except by Allah”

3. Surrendering to His Will

Realize that your current situation remains unaltered until Allah wills change. Instead of grappling for control over the uncontrollable, claim dominion over your thoughts – the only realm under your command. These thoughts often operate on autopilot, but you possess the capacity to reclaim their steering wheel.

4. Guided Reflection

Allow your thoughts’ trajectory to align with your intentions. Meanwhile, hand over the steering wheel of your external circumstances to Allah. Recognize the empowerment in your grasp – the ability to direct your thoughts – while embracing the peace that stems from trusting Allah’s governance.

Conclusion

To sum it all up, we’ve explored some simple yet powerful ways to deal with overthinking. We learned that being thankful for even small things can bring us peace. Tuning into outside sounds helps calm our minds, and listening to special recitations can also be soothing. And let’s not forget the importance of remembering Allah, which grounds us and eases our worries.

Remember, you don’t need complex solutions to overcome overthinking. Just by practicing gratitude, focusing on sounds around you, trying out beneficial recitations, and connecting with Allah, you can find a sense of calm and balance in your thoughts. These tools empower us to take control of our minds and lead a more peaceful life.