12 expert-backed tips to help you stop overthinking and increase productivity
Here are 12 simple and effective tips to help calm your mind and ease the cycle of constant worrying and overthinking:
It is normal to think about problems, but doing it for too long can make you feel stuck. 'Try setting a time limit for how long you will think about a certain issue, maybe 10 or 15 minutes. After that, gently shift your attention to something else,' suggests psychiatrist and counselling therapist Dr Ruhi Satija. This helps prevent your thoughts from going on too long.
Writing down your thoughts can be surprisingly powerful. It helps you identify what is really bothering you and brings clarity. You might even start to notice certain patterns or triggers. Over time, journaling makes it easier to manage those feelings.
Many times, we overthink because we are afraid of making mistakes. But it is important to remember that no one is perfect. Everyone makes errors, and that is part of life. Accepting this can take some pressure off your mind and help you relax.
Sometimes we get stuck seeing a situation in only one way. Try to look at things differently. Dr Satija says, 'Ask yourself if the problem is that big or not. A small change in how you see something can make a big difference in how you feel about it.'
A change of environment can help clear your thoughts. Taking a short break, even for a day or two, can help your mind feel refreshed. It does not have to be far or expensive. Even a walk in a new park or spending time away from screens can give your brain the rest it needs.
Head massages are not only relaxing, but they also help reduce tightness in the head, neck, and shoulders. These are areas where stress often builds up. According to a study in the Journal of Physical Therapy Science, regular head massages can help calm the body and mind.
Yoga is a gentle way to relax both your body and mind. Child's Pose is a simple position that helps you feel grounded and safe. Spending a few quiet minutes in this pose can reduce stress and help you feel more centered. Yoga gives mental clarity.
Music has a strong effect on how we feel. A study published in Psychoneuroendocrinology shows that slow and soothing music can lower your heart rate and help you feel calmer. You can also sing along to your favourite songs to help shift your focus from worry to enjoyment.
Physical activity helps your brain release chemicals that reduce stress. You do not need a full workout, but just stretching, walking, or light exercise can help. Moving your body regularly can improve your mood and make your thoughts feel lighter.
If you have a pet, spending time with them can be very comforting. According to Frontiers in Public Health, playing with or cuddling your pet can reduce feelings of stress and anxiety. Pets also help you stay in the moment, which is a good way to stop overthinking.
Deep breathing is a simple technique that helps calm your nervous system. When you take slow, deep breaths, it tells your brain that you are safe. According to Brain Sciences, deep breathing helps balance your stress response and supports relaxation.
Sometimes, talking to someone can make a big difference. 'Whether it is a friend, family member, or mental health professional, sharing your thoughts can bring relief,' explains Dr Satija. If overthinking is affecting your daily life, do not hesitate to ask for support.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
News18
20 hours ago
- News18
Monsoon And Menopause: Managing Joint Pain And Bone Health Naturally
Why Joint Pain Worsens During Monsoon Menopause marks a natural decline in estrogen, a hormone that does more than regulate reproduction. Estrogen also helps maintain bone density, supports the health of cartilage, and manages inflammation. As its levels dip, women become more vulnerable to joint pain, swelling, stiffness, and even early signs of osteoarthritis. During the monsoon, barometric pressure drops and humidity levels rise. These atmospheric changes cause the tissues around joints to expand slightly, which increases pressure and makes movement more painful especially for those already dealing with reduced bone density or underlying inflammation. What's important to understand is that joint pain in this season is not just about the weather, it's often your hormones talking. The Ayurvedic Lens: Vata Aggravation Ayurveda, India's ancient science of life, offers valuable insight into this phenomenon. According to Ayurvedic principles, the monsoon aggravates Vata dosha, which governs movement, circulation, and lubrication in the body. When Vata becomes imbalanced, especially during midlife, it manifests as dryness, stiffness, and joint discomfort. For menopausal women, this becomes a double hit: internal hormonal shifts plus external environmental triggers. Signs Women Shouldn't Ignore Achy knees or hips, especially in the morning Swelling in fingers or ankles A cracking sound in the joints while walking Muscle cramps and fatigue despite low exertion These may be early warnings of estrogen-related bone weakening or joint degeneration—conditions that need proactive care, not passive endurance. A Natural Approach to Relief and Recovery Managing joint pain during the monsoon requires a holistic and consistent routine: 1. Gentle Movement is Medicine Menopause is not a time to stop moving. Yoga, tai chi, and brisk walking help maintain flexibility and ease stiffness. Poses like Tadasana (Mountain Pose) and Bhujangasana (Cobra Pose) can be particularly helpful for joint alignment and spinal strength. 2. Eat for Your Bones Incorporate foods rich in calcium and anti-inflammatory properties: Sesame seeds, ragi, and moringa leaves for calcium Turmeric, ginger, and garlic to manage inflammation Almonds, dates, and ghee to nourish joints If sunlight is scarce, talk to a doctor about Vitamin D supplementation. 3. Ayurvedic Herbs That Support Bone and Joint Health Ayurveda offers a powerful toolkit of herbs to support menopausal women through seasonal shifts: Nirgundi (Vitex negundo): Known for its potent anti-inflammatory and analgesic effects, Nirgundi helps reduce joint swelling, stiffness, and nerve-related pain. It's often used as an oil or decoction for localized relief. Hadjod (Cissus quadrangularis): A bone-healing herb that promotes faster regeneration of fractured or weak bones. Ashwagandha: A natural adaptogen that reduces stress and strengthens muscles and joints. Guggul: Enhances bone metabolism and alleviates arthritic pain. These herbs can be consumed as part of formulations or applied topically through oils, under expert guidance. 4. Daily Abhyanga (Self-Oil Massage) Warm oil massages with Bala taila or Mahanarayan oil nourish the joints, improve circulation, and reduce Vata accumulation. Just 10 minutes a day can make a significant difference. Reframing Menopause Care During Monsoon Too often, women are told to 'just bear with it" be it hot flashes, joint pain, or mood swings. But menopause is not a pause; it's a transformation. And it deserves support.
Hans India
14-07-2025
- Hans India
Easy Yoga Poses to Build Core Strength at Home
A strong core is essential not just for fitness, but for better posture, balance, and daily stability. Yoga offers a gentle yet effective way to develop these muscles without any fancy equipment. Whether you're a beginner or seasoned yogi, these seven simple asanas can be done at home and tailored to your comfort level. Practice them 3–4 times a week to notice lasting benefits in strength and focus. 1. Plank Pose (Phalakasana) A foundational core strengthener, the Plank works your entire abdominal region, including obliques and lower back. How to do it: Start in a push-up position, hands under shoulders, body in one straight line. Engage your core and hold for 30–60 seconds. Reps: 2–3 rounds with deep, steady breaths. 2. Boat Pose (Navasana) Boost balance and activate deep abdominal muscles with this challenging hold. How to do it: Sit on the floor, lift your legs to a 45-degree angle, and extend your arms forward. Keep your spine straight. Hold: 20–30 seconds, for 3 sets. Increase time as your strength builds. 3. Side Plank (Vasisthasana) This variation of the plank targets your side core muscles, or obliques. How to do it: From Plank, shift weight to one hand, stack your feet, and lift hips. Raise your top arm to the sky. Hold: 20–30 seconds per side. Repeat twice each side. 4. Cat-Cow Pose (Marjaryasana-Bitilasana) A gentle way to warm up the spine and wake up your core muscles. How to do it: On all fours, inhale to arch your back (Cow), exhale to round it (Cat), activating your abs throughout. Reps: 8–10 rounds, breathing deeply with each movement. 5. Bridge Pose (Setu Bandhasana) Strengthens the lower back, glutes, and core while opening the chest and hips. How to do it: Lie on your back, bend knees with feet hip-width apart. Lift hips while engaging the core. Hold: 20–30 seconds. Lower slowly. Repeat 3 times. 6. Forearm Plank (Makara Adho Mukha Svanasana) An advanced variation that deepens core engagement while protecting wrists. How to do it: Lower onto your forearms and toes, keeping your body aligned from head to heels. Hold: 30–60 seconds. Do 2–3 sets with mindful breathing. 7. Seated Spinal Twist (Ardha Matsyendrasana) This seated pose works your obliques and enhances core flexibility. How to do it: Sit with legs extended, cross one leg over the other, and twist your torso toward the bent knee. Hold: 20–30 seconds per side. Repeat twice on each side. Tips for a Safer Practice • Practice on a yoga mat for comfort and grip. • Never push into pain—listen to your body's limits. • Breathe deeply to enhance muscle activation and mental focus. • Consistency is key: 3–4 sessions a week deliver the best results over time. With mindful movement and regular practice, these yoga poses can transform your core strength—and your daily life—from the inside out.
Mint
09-07-2025
- Mint
12 expert-backed tips to help you stop overthinking and increase productivity
Have you ever found yourself caught in a loop of thoughts only to feel stressed in the end? Overthinking is something many of us do without even noticing, especially when we are under pressure. It can slow down your work, make decisions harder, and leave you feeling mentally drained by the end of the day. The good news is, overthinking is a habit you can change. With the right strategies, you can train your mind to stay focused and calm. Here are some expert-backed tips to help you clear the mental clutter and make your day feel lighter and more manageable. Here are 12 simple and effective tips to help calm your mind and ease the cycle of constant worrying and overthinking: It is normal to think about problems, but doing it for too long can make you feel stuck. 'Try setting a time limit for how long you will think about a certain issue, maybe 10 or 15 minutes. After that, gently shift your attention to something else,' suggests psychiatrist and counselling therapist Dr Ruhi Satija. This helps prevent your thoughts from going on too long. Writing down your thoughts can be surprisingly powerful. It helps you identify what is really bothering you and brings clarity. You might even start to notice certain patterns or triggers. Over time, journaling makes it easier to manage those feelings. Many times, we overthink because we are afraid of making mistakes. But it is important to remember that no one is perfect. Everyone makes errors, and that is part of life. Accepting this can take some pressure off your mind and help you relax. Sometimes we get stuck seeing a situation in only one way. Try to look at things differently. Dr Satija says, 'Ask yourself if the problem is that big or not. A small change in how you see something can make a big difference in how you feel about it.' A change of environment can help clear your thoughts. Taking a short break, even for a day or two, can help your mind feel refreshed. It does not have to be far or expensive. Even a walk in a new park or spending time away from screens can give your brain the rest it needs. Head massages are not only relaxing, but they also help reduce tightness in the head, neck, and shoulders. These are areas where stress often builds up. According to a study in the Journal of Physical Therapy Science, regular head massages can help calm the body and mind. Yoga is a gentle way to relax both your body and mind. Child's Pose is a simple position that helps you feel grounded and safe. Spending a few quiet minutes in this pose can reduce stress and help you feel more centered. Yoga gives mental clarity. Music has a strong effect on how we feel. A study published in Psychoneuroendocrinology shows that slow and soothing music can lower your heart rate and help you feel calmer. You can also sing along to your favourite songs to help shift your focus from worry to enjoyment. Physical activity helps your brain release chemicals that reduce stress. You do not need a full workout, but just stretching, walking, or light exercise can help. Moving your body regularly can improve your mood and make your thoughts feel lighter. If you have a pet, spending time with them can be very comforting. According to Frontiers in Public Health, playing with or cuddling your pet can reduce feelings of stress and anxiety. Pets also help you stay in the moment, which is a good way to stop overthinking. Deep breathing is a simple technique that helps calm your nervous system. When you take slow, deep breaths, it tells your brain that you are safe. According to Brain Sciences, deep breathing helps balance your stress response and supports relaxation. Sometimes, talking to someone can make a big difference. 'Whether it is a friend, family member, or mental health professional, sharing your thoughts can bring relief,' explains Dr Satija. If overthinking is affecting your daily life, do not hesitate to ask for support.
