4 Strategies to Stop Overthinking

Breathing

Breathing is a powerful tool for managing state changes and overthinking. Rob Dial explains that when emotions are high, logic is low, making it crucial to control your breath to regain clarity. He recommends six deep, intentional breaths to quickly shift from a heightened state to a calm one 1. This technique is simple yet effective, as demonstrated by a study in Japan that found it to be the fastest way to achieve a calm state 1.

When your emotions are high, your logic is low. You don't even make the best decisions when you're very emotionally involved in something.

--- Rob Dial

Rob also highlights the importance of being mindful of your breath during moments of overthinking to help your body and mind follow suit 2.

   

Regulation

Controlling your breath can significantly aid in emotional regulation. Rob Dial notes that high emotions can shut down the prefrontal cortex, impairing decision-making. By taking six deep breaths, you can lower emotional intensity and improve logical thinking 1. This practice is especially useful during stressful situations or before important tasks.

If you notice you're overthinking and anxious, take control of your breath. When you take control of your breath, your body and your mind will follow.

--- Rob Dial

Rob also points out that overthinking often involves focusing on negative possibilities, which wastes energy. Redirecting this energy towards positive thoughts can be more productive and fulfilling 3.