How to stop thinking so much: 10 tips against rumination

Being able to imagine has been a great evolutionary advance, allowing human beings to not only live in the moment, but also to remember past situations and consider future ones.

But that's not totally good. Sometimes, remembering what we have already experienced or thinking about what may happen make the mind, which could seem so liberating at first, the true prison of our species.

Our highest capacity becomes a trap, causing us to enter a loop of rumination and obsessive thoughts that can be paralyzing. Faced with this type of situation, it is when we ask ourselves how to stop thinking so much, and this article aims to be the answer to such a complex question.

• Related article: "Rumination: the annoying vicious circle of thought"

When overthinking becomes harmful

As we were already commenting, sometimes thought becomes something that cannot be controlled, especially when we are talking about worries.

Obsessive thoughts begin to occupy all the space of the mind, making the person not You can stop focusing your attention on negative events, whether they are past or those that may occur in the future. future.

This is a source of discomfort, manifested in the form of anxiety, irritability and sadness..

When talking about thinking too much about something bad, the concept of rumination cannot be ignored, which refers to when the focus of attention remains completely focused on a fact, whether real or imaginary, which produces a certain sensation of discomfort. In this case, the thought does not flow, it remains stagnant in the same concern, which gradually becomes an obsession.

The person makes every effort to prevent these intrusive thoughts from appearing, but it seems that the more effort they make, the more force they appear. Thus, you enter a loop in which whoever is experiencing it cannot put an end to it, remaining completely trapped in a whirlwind of maddening thoughts.

How to stop thinking so much? Some advices

It is clear that the human mind does not have a switch that can turn it off as we would with a nor is it possible to decide what thought to watch like someone who decides to watch their favorite channel on the apparatus.

However, worrying thoughts can be made to fade, especially if you stop paying attention to them. Let's look at some useful strategies for this:

1. Don't try to stop thinking

Although it may seem contradictory, one of the best things you can do to try to stop thinking so much is simply to not obsessing over thinking about the intrusive thought.

That is, if the recurring thought appears suddenly, consciously trying to stop thinking about it will only make it more vivid.

The thought will eventually disappear at some point or another, so it's best to try to ignore it.

2. Do not give them coba

We are calm in our living room and, suddenly, we think about the uncertainty generated by not knowing how the current political situation will end. We got up from the chair and began to think of possible scenarios, each one more catastrophic than the last, reaching the point of thinking that a civil war could start.

This is an example of what not to do. If the thought comes, it should not be given more strength as one who adds fuel to the fire.

The problem with ruminating is that it is something that can become addictive. If you have not been able to find a calming response to the thought that generates anxiety, perhaps it is best to forget that such a solution exists.

3. Live the moment

It may seem like cheap and very utopian advice, but it is plausible and effective. If we focus on what we are doing at the moment, however simple it may be, it can be a very good way to cut obsessive thinking.

Whether it's washing the dishes, reading a book, or simply standing in line at the carnage, if you are aware of what you are doing and where you are, you take away the prominence of thought invasive.

It is not possible to be fully aware of two activities at the same time, for that reason, living in the moment is a very good option to take weight off what has happened or what may happen.

4. not react emotionally

This may be a little more complicated, but the ideal is that, when an obsessive thought appears, remain calm.

If you react, either by getting angry or sad, you get into a loop where you are looking for more reasons to be worried and, on top of that, thought is given greater gravity.

The goal is to stop paying attention to them, and that also means not giving them the pleasure of making any emotional impression on us.

5. Listen to soothing music

It is a simple but comfortable and cheap option, especially if the songs do not have lyrics or are sung in a language that is not understood.

Although it is a somewhat far-fetched situation, it is possible that when listening to a song sung in the mother tongue, if mention something that is related to the worry, the person goes into a constant loop on that thought intrusive.

Relaxing music, especially of the New Age genre, induces an atmosphere of relaxation and distraction thanks to its large number of instruments that imitate the sounds of nature.

6. change habits

It is quite possible that the thoughts that worry us are linked to some action that we carry out every day, although it may seem that their appearance is completely random and for no apparent reason.

Working on worry itself is quite complicated, but it is not so complicated to make a change in the person's habits. That is why it can be very beneficial make some small changes in the day to day, such as frequenting new places, reconnecting with old friends, in essence, submitting to new stimuli.

If the change is made radically, it must be done with care, since it is not easy to introduce several new habits at the same time.

If achieved, it can be a great source of liberation, since the new tends to occupy a greater role in the mind. than the old, in which obsessive thoughts are found, causing attention to be paid to the new experiences.

7. set a new goal

Very related to the previous point, You can consider reaching a new goal, which will cause more attention to be devoted to it. to this one not to invasive thoughts.

However, this strategy can be a double-edged sword. If it is done wrong, there is a risk that it will be one of the many projects that the person started and failed to finish, becoming in turn an invasive thought.

It is because of that the new goal should be realistic, but also challenging. An example of this type of project would be collecting insects, making a model, obtaining the B2 in English...

If the activity is truly pleasurable, the person will devote not only attention to it while perform the activity, but also when it is not being done, especially because they want to dedicate themselves to she.

8. mindfulness

This type of meditation technique has been one of the most studied in the field of psychology. and that is why it is known that it has many benefits when it comes to reducing anxiety and, at the same time, obsessive thoughts.

During the sessions in which this activity is carried out, you can concentrate on physical sensations, breathing control, the voice of the that is in charge of the activity... You enter a state of deep tranquility, in which it seems that the negative thoughts are dissipating each time further.

• You may be interested in: "What is Mindfulness? The 7 answers to your questions"

9. Physical exercise

Everyone knows that exercise is a good ally for both physical and mental health, and it cannot be missing when it comes to learning how to stop thinking so much about bad thoughts.

Not only does it have the great advantage of producing endorphins, but also, especially in directed activities, allows you to focus on aspects such as posture and the correct performance of the movement.

In addition, once the exercise session is over, both the muscles and the nerve connections are are recovering, in addition to initiating changes that are beneficial for the proper functioning of the organism.

10. Walk

Related to the previous point, walking also it is an effective ally against the intrusion of unwanted thoughts.

While you are walking, you are not only moving your legs. The person pays attention to the places they frequent, although the ideal is that, if you want to stop thinking about obsessions, visit a bucolic place like a park or a visit to the mountains, where there are no distractions or the worldly noise of the city.

The fresh country air has a relaxing effect on the body, in addition to the fact that, by nature, human beings associates the green color of grass with calm and well-being.

Being a different environment than what you are used to, especially if you are an urbanite, seeing flowers and Wild plants also allow us to decenter attention from the trap that our mind can become.

Bibliographic references:

• Abramowitz J. S., SchwarzS. A., MooreK. M., LuenzmannK. R. (2003). Obsessive-compulsive symptoms in pregnancy and the puerperium: a review of the literature. J Anxiety Disorder 17(4): 461-78
• Julien D., O'Connor K. P., Aardema F. (2007). "Intrusive thoughts, obsessions, and appraisals in obsessive-compulsive disorder: a critical review". Clin Psychol Rev 27(3): 366-83.