If you've been experiencing excessive overthinking, tension, and anxiety for over a year, it's essential to seek help from a qualified mental health professional. They can provide a proper assessment, diagnosis, and personalized treatment plan to address your specific needs. However, here are some general tips that might be helpful:
Practice Mindfulness: Mindfulness techniques can help you become more aware of your thoughts and feelings without judgment. This can help you manage overthinking and reduce anxiety. Meditation, deep breathing exercises, or yoga can be beneficial.
Challenge Negative Thoughts: When negative thoughts arise, try to identify them and challenge their accuracy. Ask yourself if there is evidence to support these thoughts or if they might be based on assumptions.
Cognitive Behavioral Therapy (CBT): CBT is an evidence-based therapeutic approach that can be effective in treating anxiety and overthinking. It focuses on identifying and changing negative thought patterns and behaviors.
Set Aside Worry Time: Designate a specific time each day to focus on your worries and concerns. During this time, write down your thoughts and explore potential solutions. Outside of this designated time, try to redirect your attention to other activities.
Engage in Physical Activity: Regular exercise can help reduce anxiety and promote a sense of well-being. It releases endorphins, which are natural mood lifters.
Limit Stressors: Identify sources of stress in your life and try to minimize or manage them. This could include setting boundaries, learning time management, or seeking support for specific challenges.
Talk to Someone: Share your feelings and concerns with a trusted friend, family member, or counselor. Opening up can provide relief and give you a fresh perspective on your thoughts.
Limit Media Consumption: Consider reducing exposure to news or content that tends to trigger negative thoughts or anxiety.
Prioritize Self-Care: Make time for activities that bring you joy and relaxation. Engage in hobbies, spend time in nature, or pursue creative outlets.
Seek Professional Help: As mentioned earlier, if your anxiety and overthinking persist despite your efforts, or if they significantly impact your daily life, it's crucial to consult a mental health professional for a comprehensive evaluation and appropriate treatment.
Remember, everyone's journey with anxiety is unique, and it's okay to seek help when you need it. A mental health professional can work with you to develop coping strategies and provide support throughout your healing process.