1. Recognize Overthinking Patterns

Before you can control overthinking, the first step is to recognize that you're doing it. Try to pay attention to the thought patterns that arise and how you feel when you start overthinking.

• How to recognize overthinking?
  • You constantly think about the worst-case scenario.
  • You keep replaying past events or worry too much about the future.
  • You find it hard to make decisions because you’re overanalyzing every possibility.
• What triggers it?
  • Stress from work, relationships, or personal issues.
  • Fear of failure or disappointing others.
  • Trauma from past negative experiences.

Once you start recognizing these patterns, you can begin to change them.

2. Distract Your Attention

When your mind starts spinning in circles, try to distract yourself with activities that engage your mind, such as:

1. Exercise: Running, yoga, or even just taking a walk can help your body release endorphins that reduce stress.
2. Reading or drawing: Creative activities can help divert attention from negative thoughts.
3. Listen to music or watch something fun: Calm music or an entertaining movie can lift your mood and calm your mind.

Engaging in other activities helps your brain stop focusing too much on things that trigger overthinking.

3. Write Your Thoughts Down

Writing down what's on your mind can be a very effective way to reduce overthinking.

1. Why does writing help?
   • When you write, you give concrete form to your thoughts, making it easier to see them objectively.
   • A journal can serve as a space to express emotions without the fear of being judged.
   • By noting down the issues and possible solutions, you can shift focus from the problem to real actions.

You can try the brain dump technique, which involves writing down everything in your head without any filter. After that, read it again and ask yourself if all those worries are realistic.

4. Practice Mindfulness and Meditation

Mindfulness is the practice of staying focused on the present moment and avoiding being swept away by thoughts of the past or future.

1. How to practice mindfulness:
   • Breathing technique: Try taking a deep breath for 4 seconds, hold for 4 seconds, and slowly exhale for 4 seconds. This helps calm the nervous system.
   • Observe your surroundings: Focus on what you can see, hear, smell, or touch to bring awareness back to the present.
   • Short meditation: Spend 5-10 minutes every day sitting still, closing your eyes, and focusing on your breath.

Mindfulness and meditation can help calm a restless mind and make you more aware of your overthinking patterns.

5. Set Time for Thinking

If you find yourself unable to stop thinking about something, try using this technique:

1. Set "thinking time" (for example, 10-15 minutes a day) where you can reflect on something without distractions.
2. After time is up, stop thinking about it and shift your focus to something else.
3. If the thought comes back, remind yourself that you’ve already had dedicated time to think about it, so there's no need to repeat it now.

This technique helps your brain control when to overthink and when to stop.

6. Ask Yourself

Sometimes, we get stuck in overthinking because we don't question our own thoughts. Try asking yourself the following questions when you start overthinking:

1. "Is this really going to happen?"
   → Many of our worries are just assumptions that may not be true.
2. "Is this as important as I think it is?"
   → Sometimes, we exaggerate a problem. Will this matter in 5 years?
3. "What's the worst that could happen, and how would I deal with it?"
   → If the worst-case scenario happens, is there really no way to handle it?

By answering these questions, you can be more rational and reduce unnecessary anxiety.

7. Make a Decision and Move On

Overthinking often happens because we’re afraid to make decisions.

1. How to stop doubting?
   • Gather enough information, but don’t overdo it.
   • Believe that no decision is 100% perfect.
   • If the decision you make turns out to be wrong, you can learn from the mistake and adjust the next steps.

Instead of endlessly thinking about the options, make a decision with the information you have, then move forward with your life.

8. Maintain a Healthy Lifestyle

Physical health greatly influences mental health. If you often overthink, check if you're:

1. Getting enough sleep: Lack of sleep can make the brain more prone to anxiety.
2. Eating nutritious food: Good nutrition helps balance hormones and brain function.
3. Exercising regularly: Physical activity can help reduce stress and improve mood.
4. Avoiding excessive caffeine or alcohol: Too much caffeine can increase anxiety, while alcohol can worsen mental conditions.

When your body is healthy, your mind will be more stable and easier to control.

When to Seek Help?

If overthinking starts affecting your daily life, for example:

1. You feel anxious or stressed all the time.
2. Overthinking makes it difficult for you to sleep or focus.
3. You feel stuck and can't stop thinking about something.

Then, talking to a professional, such as a psychologist, can be very helpful. They can provide more specific techniques and help identify the root cause of overthinking.
Controlling overthinking is not something that happens instantly, but with consistent practice, you can reduce this habit. Try each technique above and see which one works best for you. Most importantly, don’t be too hard on yourself. Overthinking is something normal, and the most important thing is how you deal with it.