If you often struggle with overthinking and ruminating about the same issue in your head, then you’re not alone. This type of circular thinking affects many of us, but there are techniques that can help you get your mind off something. In this article, we’ll look at the signs of overthinking, its causes, and some strategies you can use to calm your thoughts.
What Does It Mean When You Can’t Get Something Off Your Mind?
If you’re wondering how to clear your mind, the first step is to understand why you are stuck on a particular issue. There are methods you can use to get rid of these thoughts, but you have to start by figuring out their source.
In order to do this, you’re going to have to do some digging. The causes of your rumination on a particular issue will not be the same as someone else's reasons. Do you have clinical anxiety or depression? If so, that could be one explanation. However, even if you don’t have a mental health issue, your thoughts can still get stuck.
It could be that there’s something you need to say to someone in your life, but you are having trouble or haven’t gotten the chance. Perhaps you need closure on a particular issue or relationship. Low self-esteem and loneliness can also lead to circling or ‘stuck’ thinking.
What is Overthinking?
If you’re overthinking, the same thoughts linger in your mind continually so you get stuck in a loop. Once stuck, it’s hard to get out of the repetitive cycle. Often overthinking is ruminating, which means your circling thoughts are negative.
Getting out of this loop is not easy, and experts agree that rumination is common in people with mental health problems[1]. If you have a diagnosis of depression or anxiety, this could explain some of your overthinking. However, it’s also an epiphenomenon, meaning that there isn’t always a clear cause!
Signs You’re Over thinking
If you’re trying to figure out how to stop thinking about the same issue obsessively, it’s important to recognize the signs that it’s happening. These are some of the key indicators that you are engaging in overthinking.
- You continually think about the same issue.
- You catastrophize by imagining the worst-case scenario.
- You can’t relax and are in a constant state of worry.
- Your thoughts are often negative.
- It’s difficult for you to make a decision without second-guessing yourself.
Causes of Over thinking
Understanding the reasons why you’re overthinking is important if you’re looking for a way to get your mind off something. Let’s take a look at the possible causes:
- Stress
- Anxiety
- Perfectionism
- Obsessive tendencies
- Self-doubt
- Low self-esteem
- Overgeneralization
- Depression
- Trauma
Why Do I Over think Everything?
The causes of overthinking depend on the individual and the situation, so your reasons will be unique to you. If you are experiencing high levels of stress in your life, extreme self-doubt, or suffer from chronic anxiety or depression, overthinking could be one of the effects.
How Does Overthinking Affect Mental And Physical Health?
If you engage in frequent overthinking it can actually cause structural changes to your brain, which is why it’s so important to learn how to get a thought out of your head. However, that’s not the only relevant issue.
If you constantly over think, it increases stress and elevates levels of the hormone cortisol, which puts you at risk for health conditions[2] like heart disease, diabetes, and depression. In addition, the stress could exacerbate or trigger anxiety and/or panic. Taking a supplement like Nuu3 Nature’s Superfuel Gummies can be really helpful when it comes to improving your your health and countering these effects.
If you are chronically depressed overthinking can make your symptoms worse, and further disrupt cognition and sleep. That’s not all, though, as overthinking has also been linked to a higher incidence of headaches, stomach upset, and other physical symptoms.
Types of Overthinking
If you want to get your mind off something, it’s important to understand the different types of overthinking. Here are the main categories:
- All-or-nothing thinking
- Over generalizing
- Catastrophizing
How to Get Your Mind off Something
Wondering how to clear your mind? These are some of the most effective strategies to keep yourself from overthinking.
1. Pay Attention to Your Thoughts
Practice mindful thinking, meaning make a conscious effort to note your thoughts and their patterns. Doing this over time should help you reach a better level of awareness, and it’s also a great starting point if you’re trying to get your mind off something.
2. Let Go of the Past
Clinging to the past is unhealthy and can lead to overthinking. Find healthy ways to let go, and do reach out to a loved one if you’re struggling.
3. Focus on What You Can Control
You can’t control everything in life, so it’s important to try to accept that and move on. Instead, focus on the aspects of your life that you can influence, like your lifestyle or work performance.
4. Question Your Thoughts
If you’re struggling to clear your mind, stop and question your thinking. Which thoughts are getting stuck, and why? Ask yourself key questions to help determine the root of the problem.
5. Take Time to Reflect
It’s very important to make time for yourself and to use this time to reflect. Consider keeping a journal to make this process easier.
6. Identify Your Fears
Fear can lead to stress, anxiety, and overthinking. If you want to learn how to get your mind off something, explore which of your fears trigger negative thoughts and constant rumination.
7. Write down solutions (not problems) or talk about them openly
Focus on possible solutions rather than the actual problem, as this will move you towards acting on ways to solve the issue rather than fixating.
8. Make the decision to become a person who takes action.
Don’t procrastinate, rather, take action. If you’re overthinking things, you may already be at the point where you can move into solution and acting mode. Action could also include taking better care of your health, such as using Nuu3 Immune Plus Supplement to get your immune system back on track.
9. Manage Your Stress: Move, Unplug, Spend Time In Nature
Finding ways to manage your stress can help lessen overthinking. If you want to do something for your mind and well-being, go for a walk in nature or spend time with loved ones. In addition, you can boost your mood with Nuu3 Keep Calm Gummies. This all-natural formula has helped many people manage their moods successfully.
10. Exercise
Evidence shows that exercise can have a significant impact on reducing stress, depression, and anxiety. Plus, it’s a great way to help rid your mind of circular thoughts.
11. Meditate
Meditation is another ideal strategy for managing overthinking, so we recommend setting aside 15 minutes every day to focus on becoming mindful and self-aware.
Why Do Negative Things Get Stuck In Your Brain?
Negative thoughts are unpleasant, and let’s face it, they can also be persistent. In fact, if you can’t get rid of them, they may even cause physical and/or mental damage.
It’s important to understand why negative thoughts get stuck in your head. Research shows that our brains are naturally biased toward negative thinking[3], and scientists speculate that this bias is part of our social and emotional development. For this reason, you’re more likely to skew your thinking towards the negative than the positive. If you have a mental health condition, it could increase the likelihood of your brain attending to negative over positive stimuli.
Final Thoughts
When you get stuck on a thought, it can be very difficult to get it out of your mind. The good news is that by following the right strategies, it really is possible to get your mind off something. Start with the tips we shared in this article, as they are a great starting point to begin your journey toward clearing your mind.
Frequently Asked Questions
Why do I have unwanted thoughts?
There’s no single cause of unwanted thoughts, as each case requires individual consideration. Do you have any past trauma? Have you been diagnosed with a mental health condition like depression, anxiety, or PTSD? Answering these questions should help you become more aware of why you have unwanted or intrusive thoughts.
Why is my mind stuck on one thing?
It’s actually not uncommon to have your mind stuck on one thing. However, in order to deal with the issue you have to ask yourself why you can’t stop thinking about a particular problem or topic. It could be related to a mental health condition like OCD or PTSD, but in many cases, the cause of overthinking is not clear.
Does overthinking damage the brain?
Yes, it is possible for overthinking to cause damage to the brain. Obsessive thoughts may actually transform both brain connectivity and structure.
What are the side effects of overthinking?
With constant overthinking, you’re often going to imagine the worst-case scenario, so catastrophizing is a side effect. Overthinking can also put you on edge, prevent you from relaxing, and disrupt your mental focus.
References
1] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429319/
2] ↑https://www.annualreviews.org/doi/10.1146/annurev-psych-062520-122331
3] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652533/
Dr. Ahmed Zayed
Dr. Zayed, has years of experience in the field and has been contributing to public health awareness. Dr. Ahmed Zayed holds a baccalaureate of Medicine and Surgery. Egypt. Dr. Zayed believes in providing knowledgeable information to readers. His articles were featured on many websites like HuffingtonPost, Chicagotribune . Other than his passion for writing, Dr. Zayed spends his time outside the hospital, either reading or at the gym.
