5 Ways to Stop Thinking About a Thought

Many times we attribute the great evils of humanity to a lack of awareness and generalized ignorance about major problems that we should have been fighting for a long time. However, the opposite is also the case: there are recurring thoughts that They lead us to constantly overanalyze the same idea blinding us and creating a kind of mental trap that is difficult to get out of.

That’s what happens when we start constantly turning over a thought: our attention becomes “hooked” on a problem that we struggle to solve without actually achieving it. And if we do not reach a solution it is, among other things, because the anxiety caused by 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 colloquially known as “scratching”, can be stopped by adopting some psychological strategies that allow us to get out of this vicious circle of thought.

Why do thoughts appear that obsess us?

The Kind of Worries That Catch Our Attention for long periods are surprisingly common, and virtually everyone is capable of experiencing this annoying feeling of constantly overanalyzing 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 fewer mental processes than we normally think we control.

Attention management, in particular, is often automatic, and cases in which we consciously direct our attention focus towards one or another element of our mind are the exception, not the norm. Most of the time, attention is an unconscious process… and this also applies to why it is so difficult to stop overanalyzing something.

Rumination

Almost always, what happens when we can’t stop thinking about something is a psychological phenomenon known as rumination. In short, rumination is a vicious cycle of thinking Therefore, 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 involuntarily make ourselves a memory that causes worry or anxiety becomes related to our sensations of the present, so that the number of references that automatically lead us to the thought that obsesses us increases.

For example, if we believe we have made a fool of ourselves in front of a person we are attracted to, the worry that we feel about not being able to stop evoking that memory causes us to behave just as a person with anxiety does, and these behaviors remind us that we are anxious. for what has happened to us before that person.

How to stop thinking about the same thing

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 both on our thoughts as in the way 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 you have become accustomed to. In this way, you will make the number of elements that remind you of that worry plummet, and you will be able to 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 with a lot of vegetation, you will multiply the positive effects of this strategy, since in this type of environment 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 nature transmits and the purity of the air contribute to lowering anxiety levels, causing us to get out of the loop.

2. Reflect on the unnecessaryness of obsessing

In some people, the habit of overanalyzing something is aggravated by the belief that these mental rituals are useful and beneficial. That’s why it’s worth it spend some time reflecting about the futility of looped thinking, the only result of which is increased 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 is always focused on negative aspects or interpreted as problems.

3. Focus on passionate hobbies

Look for entertainment that fully captures your attention and dedicate yourself to them. Sports, mental games, hobbies related to exploration… This will allow you to get used to keeping your attention away from obsessive thinking for long periods of time.

Of course, it is better that you do not focus only on one hobby, since that could make it become another reference of your concern.

4. Practice Mindfulness

Mindfulness has been shown to be effective for reduce anxiety levels and that is why it is a valuable resource to stop overanalyzing the same problem, since it allows our mind to “reset”.

5. Create chains of productive thought

Every time you notice anxiety approaching, create productive thought sequences short-term goal oriented That means that you must think about a project, divide it into different sub-goals and always focus on directing your thinking towards achieving those goals. If, when faced with an idea, the answer to the question of “does this help me fulfill my mission?” is “no”, throw it away and look for another one.