5 ways to stop thinking about a thought
Many times we attribute the great evils of humanity to the lack of awareness and generalized ignorance about big problems that we should be fighting for a long time. However, the opposite is also true: there are recurrent thoughts that lead us to constantly analyze the same idea , blinding us and creating a kind of mental trap that costs to leave.
That is what happens when we start to constantly spin a thought : our attention is "hooked" on a problem that we struggle to solve without getting to it. And if we do not reach a solution, it is, among other things, because the anxiety that comes from having the same thing in mind for a long time affects our ability to reflect and make decisions effectively.
Now, this phenomenon, which in Spain is known colloquially as "scratching", can be stopped by adopting some psychological strategies that allow us to get out of that vicious circle of thought.
Why do thoughts appear that obsess us?
The kind of concerns that grab our attention For long periods they are surprisingly common, and virtually everyone is able to experience this annoying feeling of constantly superimposing an idea, memory or belief.
Now ... why is it so hard to stop thinking about the same thing all the time when this happens? The answer has to do with the fact that we control less mental processes than we normally think we master.
The management of the attention, in particular, is usually automatic , and the cases in which we consciously direct the attention focus towards one or another element of our mind are the exception, not the norm. In most cases, attention is an unconscious process ... and this also applies to why it is so difficult to stop over-analyzing something.
- Related article: "The 7 types of anxiety (causes and symptoms)"
Rumination
Almost always, what happens when we can not stop thinking about something is a psychological phenomenon known as rumination. In short, rumination is a vicious circle of thought by which, the more we focus our attention on a problem or concern, even if it is to avoid thinking about it, the more it assaults our consciousness.
In rumination, involuntarily we are making a memory that causes worry or anxiety is becoming related to our feelings of the present, so that they are multiplying the number of references that automatically lead us to the thought that obsesses us.
For example, if we think we have become ridiculous before a person who attracts us, the concern that causes us to be able to stop evoking that memory makes us behave just as a person does with anxiety, and those behaviors remind us that we are anxious for what happened to that person.
- Related article: "Rumination: the annoying vicious circle of thought"
How to stop spinning the same
If what we want is to train ourselves in the ability to improve our ability to "disengage" from recurring thoughts, we must be clear that it is necessary to act so much on our thoughts as in the way in which we interact with our environment and with others.
These are some keys to stop thinking all the time about something that worries us.
1. Move, literally
Get out of the spaces to which you have become accustomed. In this way, you will make the amount of elements that remind you of that concern plummet, and you can expose yourself to other environments with neutral elements, that you have not associated with any particular memory .
In fact, if you go for a walk through natural spaces and with lots of vegetation, you will multiply the positive effects of this strategy, since in this kind of environments there are practically no elements that remind us of our life at home, the office or social situations in urbanized areas. In addition, the calm that transmits the nature and the purity of the air contribute to reduce the levels of anxiety, causing that we leave the loop.
2. Reflect on the unnecessaryness of obsessing
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 some time to reflect about the uselessness of thinking in a loop, whose only result is an increase in anxiety. It is necessary to understand that you have a problem (not necessarily a mental disorder) and that this problem has to do with excessive worry, anxiety and the regulation of attention, which always focuses on negative aspects or interpreted as problems.
3. Focus on exciting hobbies
Find entertainment that totally captures your attention and dedicate yourself to them. Sports, mental games, hobbies related to exploration ... This will allow you to become accustomed to keeping the focus of attention away from obsessive thinking for long periods of time.
Of course, it is better not to focus only on one hobby, since that could make it become another reference of your concern.
4. Practice Mindfulness
Mindfulness has proven effective for reduce anxiety levels , and that is why it is a valuable resource to stop over-analyzing the same problem, since it allows our mind to "reset".
- Related article: "What is Mindfulness? The 7 answers to your questions"
5. Create productive chains of thought
Every time you notice anxiety approaching, create productive thinking sequences oriented to short-term goals . That means that you should think about a project, divide it into different sub-objectives and always concentrate on orienting your thinking towards the achievement of those goals. If before an idea that occurs to you, the answer to the question "does this help me to fulfill my mission?" Is "no", discard it and look for another one.