5 ways to stop turning a thought

We often attribute the great evils of humanity to the lack of awareness and widespread ignorance of the great problems that we should be fighting for a long time. However, the opposite is also true: there are recurring thoughts that they lead us to constantly over-analyze the same ideaBlind us and create a kind of mental trap that is difficult to get out of.

This is what is happening when we started to constantly spin a thought: Our attention is “stuck” in a problem that we are struggling to solve without getting it. And if we do not arrive at a solution, it is, among other things, because the anxiety that it produces to have the same thing in mind for a long time affects our ability to think and make decisions effectively.

However, this phenomenon, colloquially known in Spain as “scratching”, can be stopped by adopting psychological strategies that allow you to break out of this vicious cycle of thought.

Why do thoughts that obsess us appear?

The kind of worries that grab our attention for long periods of time, they’re surprisingly common, and virtually anyone is able to experience that boring feeling of constantly over-analyzing an idea, memory, or belief.

Now … why is it so hard to stop thinking about it all the time when this is happening? The answer has to do with the fact that we control fewer mental processes than we normally think we control.

Care management, in particular, is generally automaticAnd the cases in which we consciously direct the attentional focus to one or another element of our mind are the exception, not the norm. In most cases, mindfulness is an unconscious process … and this also applies to the reasons why it’s so hard to stop over-analyzing something.

    rumination

    Almost always what happens when we can’t stop thinking about something is a psychological phenomenon called rumination. Counted and debated, rumination is a vicious cycle of thought whereby, the more we focus our attention on a problem or concern, even if it is to avoid thinking about it, the more it attacks our consciousness.

    In rumination we do this inadvertently a memory that produces worry or anxiety it is linked to our sensations of the present, so that the number of references which automatically lead us to the thought which obsesses us multiplies.

    For example, if we think we have been ridiculed in front of a person we are attracted to, the worry we have that we cannot stop evoking this memory makes us behave like a person in the face of anxiety, and these behaviors remind us that we are worried about what happened to us in front of this person.

      How to stop flipping it

      If what we want is to train ourselves to improve our ability to “take off” recurring thoughts, we need to be clear that we need to act so much on our thoughts. as in the way we interact with our environment and with others.

      Here are some keys to stop thinking about something that worries us all the time.

      1. Get moving, literally

      Get out of spaces that you have become accustomed to. In this way, you will drop the number of items that remind you of this concern, and you can expose yourself to other environments with neutral items, that you did not associate it with any particular memory.

      In fact, if you walk in natural spaces with a lot of vegetation, you will multiply the positive effects of this strategy, because in this kind of environment there are hardly any elements that remind us of our life at home. , office or social situations in urbanized areas. In addition, the calm that nature conveys and the purity of the air help to lower anxiety levels, taking us out of the loop.

      2. Think about the unnecessary obsession

      In some people, the habit of over-analyzing something is compounded by the belief that these mental rituals are useful and beneficial. That’s why it’s worth it take the time to think on the futility of looping thought, the only result is an increase in anxiety. It should be understood that there is a problem (not necessarily a mental disorder) and that this problem has to do with excessive worrying, anxiety and regulation of attention, which always focuses on negative aspects or interpreted as problems.

      3. Focus on exciting hobbies

      Look for entertainment that totally grabs your attention and devote yourself to them. Sports, mental games, exploration hobbies … This will allow you to get used to keeping the focus away from obsessive thinking for long periods of time.

      Of course, it’s best not to just focus on one hobby, as that might make that another benchmark for your concern.

      4. Practice mindfulness

      Mindfulness has been shown to be effective in reduce anxiety levels, And that’s why it’s a valuable resource to stop over-analyzing the same problem, because it allows our mind to “reset”.

        5. Create productive thought chains

        Whenever you notice anxiety approaching, create productive thought sequences focused on short-term goals. This means that you have to think about a project, break it down into different sub-goals, and still focus on directing your thinking towards achieving those goals. If faced with an idea you get the answer to the question “does it help me to fulfill my mission?” is “no”, throw it away and look for another one.

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