Monitor your progress on the way and make any necessary adjustment. Remind yourself that every small effort on the road leading to the road helps to deal with the problems of overthinking and anxiety.
Verified by: Mansi Kothari, a psychological and mental welfare specialist
Written by Prana mitra ,Published: 23 June, 2025 6:06 PM IST
How to beat anxiety, proceed, and find inner peace: Many people suffer from anxiety and arise from stress. In the long run, anxiety, stress and overthinching can disrupt sleep cycles, and lead to many physical and mental health issues. However, the good news is that with daily focus sessions and mental exercises, anyone can calm their brain and get clarity. With this, they can break the cycle of ovethinking and recover the spirit of inner peace, say Mansi Kothari, a psychological and mental welfare specialistRead to learn about a step-by-step guide to calm your mind, prevent overthinking and find peace within.
Pay attention to breathing
According to the psychologist, conscious breathing is one of the most powerful and accessible tools to deal with mental dislocation. “When you pay attention to your breath, you are firmly applied in the present time. You break the cycle of stressful thoughts. When you spend only 60 seconds deep, conscious breathing, you are able to reduce stress and start your thoughts again,” she says. Go to a cool place, close your eyes and take slowly and deep breath. Feel to come in the air and leave your body. If your thoughts start wandering, then slowly bring them back into your breath.
5-4-3-2-1 grounding method
This simple method is particularly helpful for interrupting the pattern of overthinching. Just use your senses to do the following:
- Five things you can see;
- Four things you can touch;
- You can hear three things;
- Two things you can sniff;
- One thing you can taste.
This easy reset takes only five minutes and helps calm emotional and anxious noise.
Attention
According to the expert, meditation is not about cleaning your brain, but not to see your thoughts without decision. Start with a five -minute daily session. Over time, you will inspect a large distance between your thoughts and your reactions, which will make you a place to worry less and to be focused, Kothari states.
Journaling
Attached to Jernling, especially ‘timed jerns’, which is a great way to process and clean worrying ideas. Write everything that crosses your mind for 10 minutes. When the timer comes out, turn off the notebook and let those concerns go. In this way you are able to remove yourself from your concerns and receive a good observation, the mental wellness specialist suggests.
Positive self-discussion, positive affirmation
It is another healthy activity to deal with overthinking, which often arises from self-criticism. Change unexpected ideas with positive confirmation. This increases mental strength; It can also give you a more positive attitude.
Go ahead with yoga
Keeping in mind the exercise, especially engaged in conscious movements such as yoga or walking. These activities can help relinquish stress from the body and bring your attention back to the present moment. Go on a quick walk without your phone.
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