Dealing With Overthinking, Anxiety and Fear Can Be Challenging

ByDorothy M. Neddermeyer Ph.D.

The most effective and efficient protocol to resolve mental and emotional distress is to discover the cause of the symptom—overthinking, anxiety, trauma, fear, abuse, etc. When the cause is identified using Transformation Hypnosis to access the unconscious and subconscious levels, released to then incorporate effective beliefs, thoughts and feelings. This process is powerful and empowering

Or you can use life long coping strategies to help manage and reduce these feelings. Here are some steps you can take:

1. Identify Triggers

  • Keep a Journal: Write down when you feel anxious or start overthinking. Note the situation, your thoughts, and feelings. This can help identify patterns and triggers.
  • Recognize Patterns: Understanding what triggers your anxiety can help you prepare for and manage these situations.

2. Cognitive Behavioral Techniques

  • Challenge Negative Thoughts: Ask yourself if your thoughts are rational and based on evidence. Devise ways to reframe them more positively or realistically.
  • Thought Stopping: When you catch yourself overthinking, consciously stop the thought. Some people find it helpful to say “stop” out loud or visualize a stop sign.

3. Mindfulness and Relaxation

  • Mindfulness Meditation: Focus on the present moment without judgment. Apps like Headspace or Calm can guide you through mindfulness exercises.
  • Deep Breathing Exercises: Practice deep, slow breathing to calm your mind and body. Techniques like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8) can be particularly effective.

4. Physical Activity

  • Regular Exercise: Physical activity can reduce anxiety and improve mood. Activities like walking, yoga, or swimming can be calming.
  • Progressive Muscle Relaxation: This involves tensing and then slowly releasing each muscle group in the body. It can help release physical tension associated with anxiety.

5. Healthy Lifestyle Choices

  • Balanced Diet: Eating three nutritious meals daily—eliminate all processed food in boxes and junk food at drive through restaurants can affect your mood and energy levels.
  • Adequate Sleep: Ensure you get 7 hours restful sleep. Create a relaxing bedtime routine and avoid screens before bed.
  • Limit Stimulants: Reduce intake of caffeine and alcohol, as these can exacerbate anxiety symptoms.

6. Develop a Support System

  • Talk to Someone: Share your feelings with a trusted family member or friend. Sometimes, talking about what you’re going through can provide relief.
  • Read self-help books: Here is a list of self-help books for anxiety.
https://www.goodreads.com/list/show/110998.Anxiety_Self_Help

Here is a list of books for overthinking.https://www.goodreads.com/genres/overthinking

7. Set Realistic Goals

  • Break Tasks into Steps: Large tasks can be overwhelming. Break them down into smaller, manageable steps and focus on one at a time.
  • Set Boundaries: Learn to say no and prioritize your time and energy. Avoid taking on too much.

8. Engage in Enjoyable Activities

  • Hobbies and Interests: Spend time doing things you enjoy. Engaging in creative activities or hobbies can distract your mind and reduce anxiety.
  • Social Activities: Connect with others through social activities that you find enjoyable and fulfilling.

9. Practice Self-Compassion

  • Be Kind to Yourself: Avoid self-criticism and be gentle with yourself. Acknowledge your efforts and progress, no matter how small.
  • Acceptance: Accept that some anxiety and overthinking are natural and part of being human. Aim for progress, not perfection.

10. Develop Coping Statements

  • Positive Affirmations: Develop a set of positive statements you can repeat to yourself when feeling anxious. For example, “I can handle this,” or “This too shall pass.” “I know who “I am and what I am about.”

11. Limit Information Overload

  • Media Consumption: Limit exposure to news and social media if they contribute to your anxiety. Choose reliable sources and set specific times for checking news or social media.

By incorporating these strategies into your daily life, you can better manage extreme overthinking and anxiety. Remember, it’s important to find what works best for you and to be patient with yourself as you work through these challenges. If your anxiety feels overwhelming or unmanageable, seeking professional help is a crucial step.

Now that you know there is an efficient and effective process to eliminate the cause of your anxiety and overthinking, can you foresee using these coping strategies for the rest of your life? Learning coping strategies takes time, effort to learn all your triggers, constant vigilance to engage with the most effective coping strategy at the moment. And unfortunately, many coping strategies tend to be less effective within a short period of time.

I provide a 20-minute free no obligation conversation to answer your questions and to explain in more detail how Transformation Hypnosis works. Transformation Hypnosis is effective and efficient to eliminate the cause of your need to use coping mechanisms—such as anxiety and overthinking. With 4 to 6 appointments you will be free of the anxiety and overthinking versus a lifelong strategy of devising coping mechanisms.