The habit of constantly thinking about the same subject is dangerous for mental health, as it prolongs and exacerbates depression and interferes with your ability to process emotions. This endless repetition can make you feel isolated and even alienate the people around you.
People can think long and hard about the same topic for many reasons. According to the American Psychological Association, the most common causes of this condition are:
– Believing that you can get an insight into your life or a problem by constantly thinking
– History of emotional or physical trauma
– Facing ongoing stressors out of control
Here are 10 methods you can use when you start to think of the same thought over and over:
Finding something to distract you breaks the cycle in your mind when you realize that you’re starting to get lost in thought. Look around, find something else to do quickly and don’t hesitate. For example; call a relative, do chores, watch movies, paint, read a book, go for a walk.
Rather than repeating the same negative thought over and over, create an action plan to take action on that thought. Outline each step in your mind or write them down on a piece of paper. Be as specific as possible and don’t be unrealistic in your expectations.
After creating your action plan, take one small step. Proceed slowly and gradually, step by step, until your mind is relaxed to solve the problem you are obsessed with.
We often get stuck with the same thought when we make a big mistake or after a traumatic event for which we feel responsible. As you begin to ponder over a disturbing thought, try to put that repetitive thought into perspective. Starting to think that this thought is not so troublesome can soften the obsession; because you begin to realize how illogical what you are doing is.
Perfectionism and unrealistic goals can cause rumination. If you set yourself unrealistic goals, you may focus on why and how you failed to reach your goal or what you did wrong to achieve it. Setting more realistic goals that you can achieve will reduce your risk of overthinking your behavior.
Having many sources of self-confidence is important for good mood and reduced risk of getting stuck in thoughts. As much as it makes you proud of yourself in life self-confidence The more resources you have, the less likely you are to become obsessed with what you see as inadequacies.
MeditationSince it focuses on clearing the mind for emotional calming, it reduces the chances of becoming obsessed with a thought. When you find yourself with a string of repetitive thoughts in your mind, seek a quiet space. Sit down, breathe deeply and focus only on your breathing.
If you still feel stuck with the same thought, just evaluate the situation you are in at that moment. Pay attention to where you are and what time of day you are, who is around you, and how your back, waist, arms, chin feel. Paying attention to body sensations prevents you from falling into the traps of your mind.
Getting stuck in thoughts can make you feel isolated. Talking about your thoughts with a friend who can offer an outside perspective will help you break the cycle.
But make sure you choose a friend who can offer you a different perspective, not just contemplate with you.
If your thoughts are taking over your life, you can try seeking professional help. A therapist can help you identify why you are obsessed with thoughts and address these issues at the root.
If you are determined to put an end to your repetitive negative thoughts, you can bring simple changes into your life that will help you do that. For example:
- Be proactive in solving your problems: First identify the problems in your life, and then take action to solve them. Step by step.
- Create your own expectations: Negative thoughts can be extremely troublesome as we question our self-worth. Praise yourself for your successes, forgive your mistakes. Always act in a way that raises your self-confidence by looking after yourself and doing the things you are good at and enjoy.
- Create a support system: When things go wrong or you just have a bad day, it’s important to have friends, family members, and even a therapist by your side. These special people will allow you to be distracted when you get stuck in thoughts.