How to Stop Overthinking

Key takeaways

• Tips for Mental Health Spring Cleaning

• Clear Out the Clutter

• Ideas for Mind and Body Spring Cleaning

• Stop Overthinking

Tips for Mental Health Spring Cleaning

Spring has sprung and with it the seasonal appeal to purge and tidy up our living quarters. Did you know that clutter affects mental wellness? Clearing out those accumulated things – and feelings – can help free up space and benefit your well-being. In this season of renewal, MHCS offers tips to oust the clutter for mental health spring cleaning.

Simply put, clutter is a collection of things in a disorderly or chaotic manner. We all have or have had clutter at some point or another. And whether it’s the ordinary, everyday clutter or collected clutter, the heaps of disorganization very likely affect our mood or our view of the world around us. But what’s the difference?

Ordinary clutter. Ordinary clutter is the daily stuff that piles up. Everything from mail to the laundry to the dishes or anything else we put off “for now” because we don’t have the time to put it away or clean it up. The sticky notes on your monitor or the papers that need to be filed or the items that sit on the stairs waiting to be carried up or down on someone’s next trip. Everyone has this type of clutter. And while it’s normal, that doesn’t mean it doesn’t cause us stress.

Clear Out the Clutter

When you think of spring cleaning, you likely imagine the act of physically scrubbing your workspace or home. Did you know that clutter also affects mental health? Clearing out those accumulated things – and feelings – can help free up space and benefit your well-being. And while getting rid of things can be a challenge, you’ll feel better once you clear out the clutter.

Ordinary clutter is the daily stuff that piles up. Everything from mail to the laundry to the dishes or anything else we put off “for now” because we don’t have the motivation to put it away or clean it up. The sticky notes on your monitor or the papers that need to be filed or the items that sit on the stairs waiting to be carried up or down on someone’s next trip. Everyone has this type of clutter. And while it’s normal, that doesn’t mean it doesn’t cause us stress.

Ideas for Mind and Body Spring Cleaning

This time of year, we often read or hear about tidying up our homes and yards. But internal revitalization is just as important. We wanted to offer some ideas for mind and body spring cleaning to help you start off the season favorably all around.

Declutter Getting rid of clutter can feel like a refreshing new start. Many people kick off their spring cleaning lists each year with a home declutter. Go through closets and cupboards and pull out anything you have neither worn nor used in a set time, usually over a year. Crawl out from under that confined feeling by releasing the things that no longer serve a purpose or bring you joy.

Just as our homes need decluttering, so too do our minds. And over the past year, we’ve all likely collected too many thoughts that prevent us from feeling comfortable or content. The easiest and surest way to clear your head is to write down everything you’re thinking.

What to know

What is Overthinking? We can overthink and experience stress about past behaviors and events or future possibilities. When this way of thinking becomes too much to handle on your own, or it affects your self-confidence, eating habits, sleeping patterns, or relationships with others, try incorporating these effective coping mechanisms into your daily routine.

Here are 5 Effective Ways to Stop Overthinking Take Deep Breaths: Whether you decide to take a 15-minute walk outside or practice mindfulness meditation, or diaphragmatic breathing spending time in a comfortable setting, where you’re free to focus only on your breathing and the present moment, may help clear your mind and allow your brain to slow down. Keep a Daily Journal : Feeling overwhelmed? Another way to stop overthinking is to actively write down your thoughts on paper each day. This practice allows you to let go of your repetitive thoughts—rather than leaving them stored inside your head. Look for Patterns : In addition to keeping a daily journal, see if you can recognize negative thought patterns.

The most common are unrealistic expectations, “I have to make straight A’s”,should statements, “I should have done this sooner”,personalizing,”They don’t like me”,fortune telling “It’s not going to work out, why try?”and black or white thinking ,”nothing ever works out for me.” Brainstorm Solutions: Overthinking can make you more prone to symptoms of anxiety , such as panic attacks, nervousness, sweating, or fear. Rather than worrying about something you said, something you did, or something you may do in the future, consider ways to change your behaviors now. If you keep overthinking about something you said to a friend and now worry about their perception of you, consider whether your perception is even accurate. Could there be different ways of looking at the situation?. Talk About It.

When you need to get “out of your head,” sometimes the best medicine is talking to a professional therapist about what you’re thinking. Verbalizing your thoughts into words can help you recognize irrational fears, as well as give you the opportunity to explore the issue on a deeper level with an experienced professional who can help guide you to discover more effective, long-term coping mechanisms to overcome overthinking. Take Back Control of Your Thinking Overthinking or second guessing your actions is all part of human nature. But rather than allow these constant worries to control your thoughts, consider trying one or all of these helpful tips to get back on track with your mental health and wellness.

If you’d like to talk to someone about dealing with overthinking or if you’re living with both overthinking and anxiety symptoms, request an appointment at MHCS today to learn how we can help!

When to reach out

If symptoms are affecting relationships, work, school, sleep, or daily routines, professional support can help you sort through what is happening and choose a realistic next step.

MHCS provides therapy and mental health support for individuals, couples, families, teens, and adults.