Overthinking is the thing that we mostly cannot control because the thoughts are not in our control, and mostly people think more negative thoughts, correct? Ever lie awake at home, struggling to sleep at night while revisiting every silly thing you said in the day? Here we develop The Art of Not Overthinking: Finding Peace in a Busy World.
Have you ever found yourself lying awake at night, repeatedly travelling over an old conversation? Or maybe, there was something new you wanted to try: starting a hobby, putting your hand up in class, changing careers—whatever it was, just that little voice in your head said, “What will people think?” and you never did it.
You are not alone if that describes you. Almost all people have gone through overthinking at some point in their lives. Some worry over school or exams; others are overanalysing relationships, work, or future decisions. Older adults, too, ponder on past mistakes, wondering what could have changed.
The truth is, overthinking makes life heavier rather than lighter. That’s why it is important to master the art of not overthinking. It does not mean halting the thought processes but rather channelling them in a healthier direction that is less agitated.
Perhaps you’re that school kid who is panicking about whether or not you answered correctly in that exam question, a young worker doubting whether or not that message really reached his boss, a parent who has his decision for the child coursing his mind, or even a retiree finding himself going back to the things he could have changed in his lifetime with regard to “what ifs”.Gentle yet powerful skill that enables you to be calm, present, and happy irrespective of age and stage in life.
Get Stuck in Our Heads!!
Life today is fast-moving. Notifications, deadlines, exams, bills, and relationships keep our thoughts whirring like a carousel. Perhaps parents will remember a minor argument with their partners. A teenager might wonder whether he would fit into the school environment, while a college student looks for new messages on his mobile phone, checking if the friend has answered. Even grandparents undergo some health worries or consider whether their children are doing well.
The explanation is straightforward. The human brain is hardwired to protect. It anticipates problems formulating before they occur. Too much of that protective thinking goes on repeat like a song that you cannot turn off. This becomes overthinking.
Overthinking: A Habit that Touches All
Overthinking appears differently in life:
- Obsessing over grades or a friend who upset is a student thing.
- What if questions about career decisions or relationships are endless for young adults?
- Questions replay in every parent: every decision made in parenting is scrutinised to see if it was enough.
- Too much reflection on their past regrets or worries about health for older adults.
Whatever the situation is like, the feeling is the same: even when your body gets tired, the thoughts keep running.
Teach Yourself Letting Go
To not have much overthinking, one shouldn’t stop thoughts because it’s impossible.
It’s learning to perceive thoughts, accept those thoughts, and gently return to what is most important.
Like holding a balloon: you can recognise it, but you don’t need to hold it tightly. Just let it float.
Some practical approaches for people of all ages to practise this art are illustrated here as woven into the everyday life of gentle habits, not strictly as rules.
Start Your Day in a Mindful Manner
Imagine the early hours of a schoolgoingstudent who has an exam the next day. Instead of rushing to check his phone or reliving the worries in his head, he takes three slow breaths and tries to absorb the feel of light in his room. A young professional heading to work may just stop for a moment before his cup of tea to savour its taste and aroma. Another parent might take a few minutes to stretch before the kids wake up. Just that little act of paying attention to what is present at the moment is mindfulness, a still but powerful means of stopping overthinking at its onset.
Write It Out
Thoughts seem heavier when they remain inside a head, and writing is like emptying a closet packed full of stuff.
- College students write a list of everything that is bothering them before bed.
- Busy parents jot down tomorrow’s tasks.
- A retiree might write each morning a short note of gratitude about little things like a blooming flower or a call from a grandchild.
- Once thoughts are out on paper, they probably do not spin that much inside one’s mind.
Question Your Thoughts
Sometimes, every anxiety becomes an emergency for the brain, even if it isn’t really. So when you catch yourself replaying a conversation over and over again in your head or trying to imagine the worst-case scenario, what you should do next is try asking:
- Is this really true, or am I guessing?
- Will this still matter in a week or—even more unlikely—a year?
A teenager will realise that they simply assumed the worst-case scenario about a friend being upset if they worry about whether a friend is mad at them. A professional anxious about a meeting will remember that they have handled larger obstacles before. Small questions can help break that modality.
Move Your Body to Free Your Mind
Movement is one of the easiest methods to quiet the buzz around the brain.
Maybe a blissful evening saunter around the house for a grandmother; a college student dances in their room to their favourite music; a busy working parent kicks in a quick 10-minute yoga workout right after office hours.
All of these open up into some endorphins – the body’s natural chemicals that reduce stress and bring a person back to what really matters.
Protect Your Mind from Overload
Overthinking is further aggravated by phones and social media. Too many lives against one highlight reel will spell “causes worry”. Some small boundaries are beneficial:
A student might not check the groups discussing the exam that late at night.
A professional can make his first 30 mins of morning “phone free”.
A retiree no longer watches the news every hour but every day once.
These small limits create space for the mind to think something calmer.
Focus on What You Can Control
Most overthinking involves trying to control things we cannot much.
No good parent will leave behind a child and not at least worry a little about what might happen to that child of his in the future: he is there only to offer guidance and support, but what happens later is entirely out of control.
A graduate from college is worried about getting hired for his dream job, but only the effort he puts into it is within his grasp to control.
When you start focusing on what truly is under your grasp – your actions, your attitude – soon enough, the rest will fall off, and you’re left with the really important tasks.
Small Daily Do’s
Overthinking is not learnt overnight. This skill is carefully honed over time with tiny, persistent practices.
Five minutes of mindful breathwork can be scheduled into the teenagers’ after-school bustle.
Young adults may apply the “5-second rule” when distressing thoughts arise. Count: 5-4-3-2-1, and do something, anything.
Picking a time each week to walk as a family – without phones – would be great practice for the parents.
Older adults can sit in silence and meditate or practise gratitude in small pockets of time at the beginning or end of the day.
The cumulative effect of doing such little things day in, day out, will help slow down an agitated mind in time.
The Science of Calm
According to researchers, overthinking is governed by hyperactive neural circuits within the prefrontal cortex – an area of the brain involved in problem-solving. Mindful activities, journaling, and physical movements are activating other brain areas, which favour relaxation and equilibrium. This means that every time you breathe, move, or write, you are training that brain to respond with calmness rather than panic.
Stay busy
Another common cause of overthinking is an idle mind. When there is nothing specific to focus on, the brain automatically occupies the space with worries, doubts, and “what if’s.” Keeping oneself busy purposefully is among the many solutions to overthinking.
It does not mean taking more burdens or distractions onto your plate. Rather, the time is spent in activities that mean a lot to you, such as focused study, hobbies, workouts, or even a little bit of cleanup.
While time is being spent on something worthwhile, there will be less space in the mind for unnecessary thought. Being busy in doing things that give satisfaction to the individual helps in quieting overthinking, developing a person’s sense of self-worth, and defining a sense of achievement.
Do not battle against overthinking. Instead, try to catch yourself in the act, gently nudge your mind back to reality, and then bring joy to the present moment by living instead of worrying.
Conclude
To calmly stop overthinking is not to free from problems but not allow them to live in your head rent-free. It’s to choose walking rather than recalibrating an argument in your head. It is to write down what to do tomorrow so that you can simply enjoy your dinner tonight. To remind yourself that there is no such thing as perfect and that all is good enough. Take one tiny, mindful step today: a deep breath, a warm thought, or a little stroll. Slowly, step by step, you will be a master of the lovely art of not overthinking, and you’ll get a feeling of how wonderful life can be with a rested thought.
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