3 Ways to Stop Overthinking and Reduce ANXIETY

(AND in so doing these time-tested tactics, you control your stress and hair thinning, also! Win Win!)

Many of my closest friends have come to discover that they have been lifelong, card-carrying over-thinkers and serial worriers, I absolutely empathize that with the outbreak of the crisis it has sent many beautiful minds down a rabbit hole of fear and anxiety.
 

However, I have surprised myself with my own resilience in the face of this unprecedented situation that is both global and frighteningly local. I have built this resilience over the last decade, driven by my desire to overcome various health issues and the obstacles they have created in my life.
 

This journey led me to explore many healing modalities, from cognitive behavioral therapy to mindfulness.

It has armed me with a toolbox of daily practices and hacks that I am employing to overcome overthinking and stress during the crisis.

If you are experiencing:

...or any other negative emotions as a result of overthinking, read on to find out how to overcome them.

lifelong, card-carrying over-thinker and serial worrier, I would have expected the outbreak of the crisis to send me down a rabbit hole of fear and anxiety.

 Yes, this IS connected to hair health challenges!

 Hair thinning from stress can be difficult to bounce back from, both physically and emotionally. After an acute stressor, such as a bad breakup or a big move, you may notice more hair shedding than usual a few months later.

“When stress levels increase during major life events, a large group of hair follicles can prematurely shift into telogen, a phase of the hair growth cycle when hair can no longer grow and is preparing to fall out three to six months later..."

1. Breathe

Breathing is the most powerful tool you have for beating stress.

When you feel stressed, your sympathetic nervous system — or "fight or flight response" — is activated. This response causes you to take shorter, shallower breaths.

If you notice yourself feeling stressed or allowing racing thoughts to take over, stop, and take some long, deep breaths.

This will send a signal to your body that you are safe, and that it can relax. 

Doing so activates the parasympathetic nervous system — also known as the "rest and digest response," releasing soothing hormones that counteract the effects stress.

The other great thing about breathing is that it brings you into your body, which gets your mind into the present moment and helps to break the cycle of overthinking.

If focusing on your breath feels too difficult, and your mind continues to race, try the following exercise.

Start looking around the room you are in, and notice every detail about it. Describe it to yourself as if you were describing it to another person: the colors, the textures, the temperature, the sounds, and any other detail you see.

Use all five of your senses to pick out what you can see, hear, smell, feel, and even taste.
 

Doing this for just two or three minutes will break your thought cycles and induce an immediate feeling of calm.
 

2. Shift Your Focus

The world may feel like a very negative place to be right now.

News outlets the world over drone on about the pandemic, restrictions and variants, while conspiracy theorists shout over each other on social media.

And while it's important to stay informed, it's best to limit your media consumption if you are prone to overthinking.
 

Instead of scrolling social media or compulsively checking the live news updates, shift your focus to things that empower and inspire you.
 

Maybe it's time to tackle a project you've had on the backburner, start a new hobby, clear out your wardrobe, or learn a language.
 

Perhaps you have a vulnerable neighbor or relative. Ask them if you can do anything to help, as this will shift your focus away from yourself and your racing thoughts.

These activities, and many more, can help you stop your patterns of overthinking and enhance your mental wellbeing.
 

3. Practice Gratitude
 

For many, this crisis has thrown into sharp relief the things we take for granted but for which we are now incredibly grateful.

Most of the time, we don't think about things like having a house, a warm bed, food, electricity, or running water.
 

But our life in quarantine, tough as it is, would be hell without these basic amenities.

Taking time to reflect on the things for which you are grateful improves your physical and mental health, which is more important than ever at this time.

It also trains your brain to focus more on the positive than the negative, which can help stop overthinking.

Try to write down at least three things for which you are grateful each day, and watch how your mindset shifts.

 Lastly, something over and beyond this list...and an over-arching rule:

Honor Your Emotions Without Overthinking
 

It's normal to be experiencing a rollercoaster of emotions right now, and it is important to honor those emotions by allowing yourself to feel them.

The practices in this post will help you get your mind under control by stopping you from overthinking. This, in turn, will reduce the stress that overthinking induces. As Ms. Prescott says, stress and nutrition are totally connected to hair health.

Did you find these tips helpful? How are you managing overthinking and stress at this time? Let us know in the comments!

Kristina is a Wellness Enthusiast and Hatha Yoga Teacher for many years. As Resident Mama at Calm-a-Mama, she has made it a personal mission to gift people with many hours of avid research. A version of this article was previously published in #CalmaMamaTribe