HOW TO STOP OVER THINKING: FIND OUT 5 WAYS II
So this is a conclusion on our previous discussion on how to stop over thinking, I hope the previous write up helped you? Well, this concluding part will further enlighten you.
3) Understand that everything comes and goes
According to Zen Master Shunry Sazuki, the underlying key to calming the mind is to accept change:
“Without accepting the fact that everything changes, we cannot find perfect composure. But unfortunately, although it is true, it is difficult for us to accept it. Because we cannot accept the truth of transiency, we suffer.”
Everything changes, it’s the fundamental law of the universe. Yet, we find it hard to accept it. We identify strongly with our fixed appearance, with our body and our personality. And when it changes, we suffer.
However, Sazuki says we can overcome this by recognizing that the contents of our minds are in perpetual flux. Everything about consciousness comes and goes.
Realizing this in the heat of the moment can diffuse fear, anger, grasping, despair. For example, it’s hard to stay angry when you see anger for what it is. This is why Zen Buddhism teaches that the moment is all that exists.
Sazuki says: “Whatever you do, it should be an expression of the same deep activity. We should appreciate what we are doing. There is no preparation for something else”
4) Learn to become an observer of the mind
If you’ve ever read wisdom from the likes of Buddha, Osho or Deepak Chopra, then you’ve undoubtedly heard the phrase “become an observer of your mind.”
It’s similar to the practice of acceptance mentioned above. But how do we actually go about it?
Becoming the observer simply means that take a step back from your mind and become aware of your thinking patterns and how you’re responding to things.
Below we’ve found a quote from spiritual master Osho that explains exactly how to go about it.
“Become an observer of the currents of thought that flow through your consciousness. Just like someone sitting by the side of a river watching the river flow by, sit by the side of your mind and watch…. Don’t do anything, don’t interfere, don’t stop them in any way. Don’t repress in any way. If there is a thought coming don’t stop it, if it is not coming don’t try to force it to come. You are simply to be an observer….
“In that simple observation you will see and experience that your thoughts and you are separate – because you can see that the one who is watching the thoughts is separate from the the thoughts, different from them…
“And if you become aware that you are not your thoughts, the life of these thoughts will begin to grow weaker, they will begin to become more and more lifeless. The power of your thoughts lies in the fact that you think they are yours.”
5) Learn the art of reframing
When overthinking gets the better of us, it largely involves negative self-talk. Every time you allow this inner dialogue to take shape, it just becomes stronger and more limiting.
But as we all know, when these cycles begin to take shape, it can be tough to figure out how to break it. This is where a little positive psychology can help, particular an idea called “reframing”.
Much of these strategies are going to come down a mindfulness technique of your observing your mind and watching your thoughts. Here are 6 ways to reframe a negative mindset:
1) The first step is begin consciously identifying the type of inner dialogue or language you use daily. We all have one. What’s yours?
2) Starting noticing when you’re using negative words or phrases. Just make a note of them. Perhaps you can use a journal for this.
3) Now it’s time to pay attention to the times you use them again. What situations are causing you to be negative?
4) Note what you’re feeling, what time of day it is and where you are.
5) When you notice yourself saying something negative in your mind, you can stop your thought by saying “Stop!”. This alone is powerful and will make you aware of how many times you are thinking negatively.
6) Now dig deep inside yourself and ask yourself is your assumptions are true. Are you assuming something is negative when maybe it isn’t? Is there actual evidence that back up your assumptions? For example, if you’re telling yourself that you can’t handle something, perhaps you should ask yourself if you can handle it. The second thought feels more hopeful and leads to more creativity.
By challenging your thoughts and generalizations – you’re helping yourself to see that they might be irrational and that it’s far more useful to think more optimistically.
In conclusion
As you can see, these mindful strategies involve similar principles. Here is a checklist to implement all of them:
Practice focusing on the present moment by focusing on your senses
Accept the thoughts you have and that you can’t forcibly change it
Understand that change is the only constant in the universe. If you’re experiencing uncomfortable emotions and thoughts, realize that it won’t last forever.
Realize that you are not the mind and you don’t have to believe your thoughts.
Challenge the validity of your thoughts
If you think that others can benefit from these strategies, please don’t hesitate to hit the share button on your favorite social network.
SOURCE: HACK SPIRIT
According to Zen Master Shunry Sazuki, the underlying key to calming the mind is to accept change:
“Without accepting the fact that everything changes, we cannot find perfect composure. But unfortunately, although it is true, it is difficult for us to accept it. Because we cannot accept the truth of transiency, we suffer.”
Everything changes, it’s the fundamental law of the universe. Yet, we find it hard to accept it. We identify strongly with our fixed appearance, with our body and our personality. And when it changes, we suffer.
However, Sazuki says we can overcome this by recognizing that the contents of our minds are in perpetual flux. Everything about consciousness comes and goes.
Realizing this in the heat of the moment can diffuse fear, anger, grasping, despair. For example, it’s hard to stay angry when you see anger for what it is. This is why Zen Buddhism teaches that the moment is all that exists.
Sazuki says: “Whatever you do, it should be an expression of the same deep activity. We should appreciate what we are doing. There is no preparation for something else”
4) Learn to become an observer of the mind
If you’ve ever read wisdom from the likes of Buddha, Osho or Deepak Chopra, then you’ve undoubtedly heard the phrase “become an observer of your mind.”
It’s similar to the practice of acceptance mentioned above. But how do we actually go about it?
Becoming the observer simply means that take a step back from your mind and become aware of your thinking patterns and how you’re responding to things.
Below we’ve found a quote from spiritual master Osho that explains exactly how to go about it.
“Become an observer of the currents of thought that flow through your consciousness. Just like someone sitting by the side of a river watching the river flow by, sit by the side of your mind and watch…. Don’t do anything, don’t interfere, don’t stop them in any way. Don’t repress in any way. If there is a thought coming don’t stop it, if it is not coming don’t try to force it to come. You are simply to be an observer….
“In that simple observation you will see and experience that your thoughts and you are separate – because you can see that the one who is watching the thoughts is separate from the the thoughts, different from them…
“And if you become aware that you are not your thoughts, the life of these thoughts will begin to grow weaker, they will begin to become more and more lifeless. The power of your thoughts lies in the fact that you think they are yours.”
5) Learn the art of reframing
When overthinking gets the better of us, it largely involves negative self-talk. Every time you allow this inner dialogue to take shape, it just becomes stronger and more limiting.
But as we all know, when these cycles begin to take shape, it can be tough to figure out how to break it. This is where a little positive psychology can help, particular an idea called “reframing”.
Much of these strategies are going to come down a mindfulness technique of your observing your mind and watching your thoughts. Here are 6 ways to reframe a negative mindset:
1) The first step is begin consciously identifying the type of inner dialogue or language you use daily. We all have one. What’s yours?
2) Starting noticing when you’re using negative words or phrases. Just make a note of them. Perhaps you can use a journal for this.
3) Now it’s time to pay attention to the times you use them again. What situations are causing you to be negative?
4) Note what you’re feeling, what time of day it is and where you are.
5) When you notice yourself saying something negative in your mind, you can stop your thought by saying “Stop!”. This alone is powerful and will make you aware of how many times you are thinking negatively.
6) Now dig deep inside yourself and ask yourself is your assumptions are true. Are you assuming something is negative when maybe it isn’t? Is there actual evidence that back up your assumptions? For example, if you’re telling yourself that you can’t handle something, perhaps you should ask yourself if you can handle it. The second thought feels more hopeful and leads to more creativity.
By challenging your thoughts and generalizations – you’re helping yourself to see that they might be irrational and that it’s far more useful to think more optimistically.
In conclusion
As you can see, these mindful strategies involve similar principles. Here is a checklist to implement all of them:
Practice focusing on the present moment by focusing on your senses
Accept the thoughts you have and that you can’t forcibly change it
Understand that change is the only constant in the universe. If you’re experiencing uncomfortable emotions and thoughts, realize that it won’t last forever.
Realize that you are not the mind and you don’t have to believe your thoughts.
Challenge the validity of your thoughts
If you think that others can benefit from these strategies, please don’t hesitate to hit the share button on your favorite social network.
SOURCE: HACK SPIRIT
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