ज़्यादा सोचने से कैसे बचें?
How to stop overthinking?
In this video, Dr Ashish Sachan described various methods to avoid overthinking and to calm our mind.
Calming your mind can be achieved through various techniques that focus on relaxation and mindfulness. Here are some effective ways to calm your mind:
1. *Deep Breathing:*
- *Diaphragmatic Breathing:* Sit or lie down comfortably. Inhale slowly through your nose, allowing your diaphragm to expand. Exhale slowly through your mouth, feeling your diaphragm contract. Focus on making your breaths deep and rhythmic.
2. *Mindfulness Meditation:*
- *Breath Awareness Meditation:* Find a quiet space. Close your eyes and focus your attention on your breath. Notice each inhale and exhale. When your mind wanders, gently bring it back to your breath without judgment.
3. *Progressive Muscle Relaxation (PMR):*
- *Toe-to-Head Relaxation:* Start by tensing and then relaxing your toes. Move to your feet, legs, and progressively work your way up to your head. Focus on the contrast between tension and relaxation in each muscle group.
4. *Guided Imagery:*
- *Nature Visualization:* Close your eyes and imagine a peaceful natural setting, such as a beach or forest. Visualize the details-colors, sounds, and scents. Engage your senses and immerse yourself in this mental oasis.
5. *Exercise:*
- *Aerobic Activities:* Engage in activities like jogging, swimming, or cycling. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise helps release endorphins and reduces stress hormones.
6. *Mindful Walking:*
- *Conscious Steps:* Take a slow walk, paying attention to each step. Feel the ground beneath your feet, notice the movement of your body, and observe your surroundings. Walking mindfully can bring your focus to the present moment.
7. *Limit Stimulants:*
- *Caffeine Reduction:* Gradually decrease your caffeine intake, especially in the afternoon and evening. Consider replacing caffeinated beverages with herbal tea or water.
8. *Journaling:*
- *Stream of Consciousness Writing:* Set aside a few minutes each day to write without any specific goal. Let your thoughts flow freely onto paper. This can help you express and process your emotions.
9. *Limit Screen Time:*
- *Digital Detox Before Bed:* Power down electronic devices at least an hour before bedtime. Engage in calming activities, such as reading a book, to promote better sleep.
10. *Progressive Relaxation:*
- *Isometric Muscle Tension:* Tense a muscle group, such as your fists, for a few seconds and then release. Notice the sensations of tension and relaxation. Move through each muscle group in your body.
11. *Aromatherapy:*
- *Essential Oil Diffusion:* Use a diffuser to spread calming scents like lavender, chamomile, or eucalyptus in your environment. Alternatively, you can place a few drops of essential oil on a tissue and inhale deeply.
12. *Listen to Calming Music:*
- *Create a Relaxation Playlist:* Compile a collection of calming music, such as classical, ambient, or acoustic tracks. Listen to this playlist when you need to unwind or during relaxation exercises.
Experiment with these techniques and incorporate them into your routine based on what works best for you. Consistency is key, so practice regularly to experience the full benefits of these calming methods.
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