logo
How to quiet an overthinking mind

How to quiet an overthinking mind

Time of India2 days ago
We've all been there, lying in bed at night, with our thoughts racing like a movie reel that we can't turn off. Overthinking is mentally exhausting and emotionally draining. It makes small problems feel bigger, blurs out clarity, and keeps us stuck in cycles of what-ifs and what not.
And while thinking things through can be helpful, constantly looping over the same thoughts only brings more chaos and confusion.
The truth is, actually, overthinking doesn't come from a bad place. It's often our brain's way of trying to protect us by wanting to solve, prepare, or control what feels uncertain. However, it often leaves us feeling more anxious and disconnected from the present. Learning how to quiet the noise isn't about neglecting our thoughts completely or avoiding responsibility.
It's about creating enough space in our minds to hear ourselves clearly, make better decisions, and breathe a little easier.
Here are some simple but powerful ways to calm an overthinking mind:
Know what is happening around you
The first step to keep the cyclic thoughts away is to help your mind to notice it's happening. Say to yourself, 'I'm overthinking right now,' without judgment. Just naming it creates distance from the thoughts. Instead of getting caught up in the swirl, you become a gentle observer. This pause alone can help start moving away from anxious thinking.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Many Are Watching Tariffs - Few Are Watching What Nvidia Just Launched
Seeking Alpha
Read More
Undo
It's all in the head
Overthinking lives in the mind, but calmness lives in the body. Shifting the attention to physical sensations like the breath, feet on the floor, and the feeling of your clothes against your skin. Even a few deep belly breaths can ground you and interrupt the thought spiral. The more one returns to the present moment, the quieter the mind becomes.
Give your thoughts a time slot
The brain is trying to help you, but just at the wrong time. Instead of pushing thoughts away, give them a container.
Set a 10–15 minute 'worry window' each day. Let yourself write or think freely during that time, then close the window. This practice gives your mind permission to rest, knowing it will be heard later.
Challenge the fear!
Overthinking often spins stories based on fear, not facts. One must try to ask themselves,: 'Is this true? Do I have evidence? What else might be true?' You'll often find your thoughts are assumptions, not reality. Rearranging them with kindness and curiosity can ease anxiety and help to make more real and correct choices.
Do something small and real
Overthinking lives in inaction. To break the cycle, take a small, meaningful step, such as sending the email, going for a walk, or making the call. Doing something physical or purposeful brings you back to the present and shifts your energy.
Sadhguru explains how to stop overthinking
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

What does high cortisol feels like and how does it impact the brain and body?
What does high cortisol feels like and how does it impact the brain and body?

Time of India

time22 minutes ago

  • Time of India

What does high cortisol feels like and how does it impact the brain and body?

Ever felt like your mind is racing, and your heart won't slow down? No matter how much sleep you get, you still wake up feeling exhausted and fatigued from last night. Well, that nagging sense of being 'on edge' all the time might not just be your stress or hormones - it could be high cortisol. Often dubbed as 'stress hormone,' cortisol is your body's natural alarm system, often kicked in when you are struggling to meet a deadline or when you are stuck in bad traffic. Cortisol helps us survive but when stress overpowers us, cortisol can go from helpful to harmful really quickly, wreaking havoc on your body, brain and mind. Let's break down what high cortisol actually feels like and how it could silently damage our mood and gut health, likewise. What does cortisol do to your body and brain? It usually starts with a racing heart, shaky hands, and uneasy feeling in your chest, during any stressful work. Maybe to some, they are just 'nerves' speaking but science suggests that this is something deep—your cortisol level are likely spiking up and your body is feeling the impact. Back in 2019, a study was published in the National Library of Medicine offers fresh insight into this hormonal rollercoaster. The research further observed a group of young adults during a period of intense academic session, the results were shocking! Salivary cortisol levels rose tenfold on the day of the exam compared to a normal day. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo But what made this study truly stand out was not just the biochemical data, it was how the hormonal spike translated into real, physical efforts. 5 Simple ways to bring down high BP Cortisol and balance ? The study revealed that elevated cortisol wasn't just making participants feel anxious — it was literally throwing them off balance. Both dynamic balance (our ability to move and stay stable) and static balance (our ability to stay still without falling) were significantly impaired during high-stress periods. In some cases, performance on balance tests dropped by nearly 50%. It actively interferes with how our brain and body coordinate movement, maintain posture, and react to physical stimuli. That means the next time you feel clumsy or off-center during a stressful moment, it's not all in your head — your hormones may actually be to blame. What are the symptoms of high cortisol? High cortisol can start with a range of symptoms. Some of them include: Acne Weight gain Easy bruising Flushed face Severe fatigue High blood pressure Headache What causes high cortisol levels in the body? Chronic stress The most common cause of high cortisol in the body. It can be triggered by work pressure, relationship issues, academic stress or unresolved grief. Sleep deprivation Lack of quality sleep confuses the body's natural cortisol rhythm, leading to sustained high levels. Poor diet High amounts of sugar, processed foods and excessive caffeine can spike cortisol. Alcohol and substance use Regular intake of alcohol and some substances interferes with adrenal function and disrupts cortisol balance. High cortisol is a silent sleep disruptor, often caused by stress, poor sleep and lifestyle choices. It impacts our mood, memory, and physical health. Recognizing the signs early and making mindful changes in your lifestyle can restore balance and protect long-term well-being.

One dead, nine hospitalised after suspected food poisoning in Hyderabad
One dead, nine hospitalised after suspected food poisoning in Hyderabad

Time of India

time32 minutes ago

  • Time of India

One dead, nine hospitalised after suspected food poisoning in Hyderabad

Hyderabad: A person died, and nine of his family members, including four children, were hospitalised on Tuesday morning due to acute gastroenteritis (food poisoning) at Vanasthalipuram reportedly after consuming stale meat during Bonalu celebrations. The deceased, identified as Srinivas (45), was a resident of RTC Colony, Vanasthalipuram, and worked as a conductor in the Telangana Road Transport Corporation (TGSRTC). 'He was initially rushed to RTC Hospital at Tarnaka for treatment but was advised to go to a more advanced hospital. While he was being taken to another facility, he died on the way,' said Dr Venkateshwarlu Rao, DMHO, Rangareddy. 'Preliminary inquiry says they consumed chicken and mutton on Monday, which was cooked a day earlier. It was stored in the refrigerator overnight. A detailed statement is yet to be obtained from the family members who are still in hospital. The precise reason for the food poisoning remains undetermined,' he said. You Can Also Check: Hyderabad AQI | Weather in Hyderabad | Bank Holidays in Hyderabad | Public Holidays in Hyderabad Meanwhile, the rest of the family members were taken to Himalaya Hospital, Chinthalakunta, LB Nagar, and are undergoing treatment. They were identified as M Santosh (39), A Gourmma (65), M Radhika (38), A Jaswitha (15), A Lahari (17), M Kritagnya (7), A Rajitha (38), Purvika (12), and A Jeevan. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo 'The patients had diarrhoea and other food poisoning symptoms during the time of admission. While Gouramma and Jaswitha are in the ICU, the other seven are in better condition and are responding to treatment,' said a doctor at the hospital. A case was registered under BNS section 194 (suspicious death) at the Vanasthalipuram police station, and further investigation is ongoing. Meanwhile, food safety officials in GHMC said since the suspected food poisoning incident occurred in a residential setting, they lacked jurisdiction to investigate as their intervention is limited to cases involving commercial establishments such as hotels and restaurants.

Many elderly Indians are ill and unaware about it, finds ongoing Longitudinal Aging Study in India
Many elderly Indians are ill and unaware about it, finds ongoing Longitudinal Aging Study in India

Time of India

time35 minutes ago

  • Time of India

Many elderly Indians are ill and unaware about it, finds ongoing Longitudinal Aging Study in India

Mumbai: Many of the elderly in India are ill and are unaware about it, according to the latest findings of the ongoing Longitudinal Aging Study in India (LASI) being conducted by the International Institute for Population Sciences (IIPS) in Deonar. The latest LASI findings show a gap between self-declaration of chronic diseases and actual incidence measured through blood tests. When India's first aging study — and the world's largest such study — began over eight years ago, researchers asked the 73,000 participants over 45 years of age to self-report conditions such as diabetes and anaemia. The findings, published in 2020-21, showed that 9.2% of those in the 45-59 age group and 14.2% of the 60-plus age group participants reported having diabetes. However, as a part of LASI, blood samples of all the participants were collected and analysed for HbA1c — a biomarker test for diabetes. These findings, released last week, showed that 13.3% of the 45-59 age group and 16.2% of the 60-plus age group had high HbA1c, indicating diabetes, said IIPS professor Dr T V Sekher, who is the principal author of the report. You Can Also Check: Mumbai AQI | Weather in Mumbai | Bank Holidays in Mumbai | Public Holidays in Mumbai The biomarker tests were conducted on dried blood spots of 64,399 samples and te-sted at Indian Council of Medical Research's National Institute of Translational Virology and AIDS Research laboratory in Pune. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo Overall, 8% of the adults (age above 45) have undiagnosed diabetes. The study found that the proportion of older adults (age 45 and above) with undiagnosed diabetes ranges from 3% in Himachal Pradesh to 15% in Andhra Pradesh. More than one-tenth of the elderly (age 60+) have undiagnosed diabetes in Andhra Pradesh (16%), Telangana (14%), Chandigarh (12%), and 11% each in Jammu & Kashmir, Sikkim, Dadra & Nagar Haveli, Andaman & Nicobar Islands, and Tamil Nadu. While haemoglobin (Hb) levels found in the study indicate a lower prevalence of anaemia compared to other surveys, it showed that 34% of elderly Indian men could have anaemia. "The prevalence of anaemia is 35% among women in the 45-59 age bracket, but increases to 40% among elderly women," said Dr Sekher. LASI, which is sponsored by the Union ministry of health and family welfare, will continue for another two decades, with the same participants. "India is rapidly aging, and we need to understand the disease patterns among the elderly. LASI's findings will help devise better public health plans for the elderly," he said. While the 60-plus account for roughly 10% of the total population, it's estimated that they will make up 20% of the population in 20-25 years. This is the first time that the prevale-nce of diabetes and anaemia in a pan-India study was tested using blood samples. LASI covered 73,000 adults over 45 years and included 32,000 over 60 years or more. "LASI showed the difference between self-reported and actually measured prevalence of both diabetes and anaemia among older adults," said Dr Sekher.

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store