1. Recognise how you deal with your thoughts
How you respond to your thoughts often determines whether the brooding continues. Notice that you keep thinking in the same circle? Then ask yourself: what am I actually feeling? Irritation, fear or guilt? By becoming more aware of your reaction, you can create space to deal with your thoughts differently. That awareness is often the first step towards change.
2. Find a distraction
By doing something active or creative, you give your head a break. Think of a walk, cooking, gardening or a short hobby activity. It doesn't have to be big. Even half an hour a day can make a difference. Distractions shift your attention to something that does give you energy.
3. Use your breathing
If your head is overflowing, it helps to stand still for a moment. Sit quietly, put one hand on your chest and one on your belly, and breathe in and out slowly through your nose. Feel how your body moves. Repeat this for a few minutes. This will calm both your mind and body and bring you back into the moment.
4. Dwell on the bigger picture
Many things we worry about seem important at the time, but will they still be important a year from now? By stepping back and asking yourself if it is really important, you can put worries into better perspective. Not everything has to be perfect. Seeing the bigger picture often puts air in your head.
5. Break through automatic negative thoughts
Sometimes we automatically think the worst. You can learn to recognise these so-called 'automatic negative thoughts'. Write down what you think in a stressful situation, and examine whether it is true. What would you say to a friend who is thinking the same thing? It often helps to actively redirect the thought to something more realistic and kind.
6. Come into the here and now
- Unplug: Deliberately turn off your phone or computer for a while and focus on one activity.
- Mindful eating: Really taste your meal, without distractions. What do you smell, taste and feel?
- Go outside: Walk around and pay attention to what you see, hear or smell.
These small moments bring you back to the now. Worrying thoughts often take hold when your head is in the past or the future. By using your senses, you give your brain a rest.
7. Ask for support if it gets too much
If you keep getting stuck in thoughts, know that you are not alone. Talking to a close friend or therapist can help you get a grip. Sometimes it is enlightening to voice your concerns out loud and look at possibilities together. Sharing your thoughts often provides relief.
Worrying is human
Worrying is human, but it doesn't have to control your life. Through small changes in your daily life, you can learn to let thoughts come as well as let them go. Can't manage on your own? Then a mental health professional can work with you to see what you need. At therapy comparison easily find a therapist near you.
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