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How To Stop Obsessive Thinking

If you’re someone who is having negative thoughts or sleep disturbances due to overthinking, then you can follow the tips mentioned below to overcome this situation

Are you someone who keeps thinking about negative things?
Do you feel your brain just holds on to the negative experiences?
Do you feel like a prisoner in your own mind?
If you have answered all above statements with “YES” then this article is for you.

Obsessive thinking is an inability to gain control over recurrent, distressing thoughts and images. Brain imaging studies indicate that obsessive thinking is associated with a neurological dysfunction of unknown cause that forces thoughts into repetitive loops. While some people find themselves obsessing for the first time, others may have had multiple episodes, the specific content changing over time.

Here are 5 tips for you to follow so that you feel less anxious –

1. Increase Awareness –
The first step is to becoming conscious of your behaviour or thinking when it arises. The next time when you catch yourself in this loop, just ask yourself to “STOP” (say it loud)

2. Name it –
When we caught in the circle of negative thinking, we have certain underlying fears. Try to jot down the negative thoughts and the reasons behind it. The moment you do that, you will gain control over your emotions.

3. Practice Mindfulness –
Mindulfulness exercise or meditation helps our mind to calm down and focus on our present situation. You can also get to know more about meditation and how to start meditation for beginners from this link -
https://www.teentalkindia.com/explore/general/importance-of-meditation-for-youth

4. Acceptance –
Take a moment and think about the source of your anxiety. What are the emotions that you are feeling. Allow yourself to feel that without any guilt feeling. Accept the way you feel. Ask yourself if you can change what happened in your past? If your answer is no, then do your best to accept what is. Take a breath and do something that brings you joy. If the answer is yes, identify what you can do and do it.

5. Schedule a worry break –
Be compassionate with yourself and remember you don’t have to do it all at once—don’t feel like you’ve failed if you have a fearful or anxious thought. When you feel lot of negative thoughts just allow yourself a 15-20 minutes break in a day where you sit and jot down all the things that you are worried about. It will help you have healthy
boundries.

If you still can’t control your negative thoughts then going for a therapy and taking professional advice is always helpful.

 

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NEXT STORY


Fear and Phobia are different

The difference between fear and a phobia lies in the normality of fear, versus the abnormal features of a phobia.
Snigdha Teentalkindia Counsellor

Everyone uses different languages to express their emotions. I have seen many clients who use the word “phobia” to describe ordinary fear as they are not aware of the difference between fear and phobia.

Fear and Phobias are almost similar though. A fear is an emotional response to a real or perceived threat, while a phobia is an irrational fear of something that's unlikely to cause harm. 

Fear is a normal and healthy part of everyone’s life. It plays an important role in keeping you alert from entering harmful situations and helping you decide when to get out of situations that are not best for you.

However, a phobia turns a normal fear into an irrational one which takes control over your mind. There are a few people who have some phobias and they realize that their fears are irrelevant but still they don’t have any control over it.     

Fear can also become a phobia when the anxiety as well as the mental and physical response starts to interfere with everyday life. 

A person who has some kind of phobia might experience a fast beating heart, breathing difficulties, sweating, an overwhelming need to flee from the phobic situation, and sometimes they have a fear of death.

How the Responses are different for Fear and Phobia :


Let’s take a common situation where “Roohi is scared about flying in an airplane”

When you have a fear of something, you always tend to avoid that particular thing or situation. So here Roohi always gets anxious when she has to board a plane. Sometimes she takes medicines to avoid this anxious feeling or sometimes she takes some drink before the flight that helps her to manage her fear while travelling. She prefers to travel by other means except for flight, but when it’s necessary she takes these precautions and travels.

This situation will differ if Roohi has a phobia of flying. The responses will be extreme. If Roohi has to board the flight when she has a mild phobia of flying then she might feel sweaty, shaky or she might cry out of fear and turbulence might make it worse. The whole experience can be miserable. 

If Roohi has a severe phobia of flying then she won’t be able to board a flight at all. She will cancel trips and vacations if she has to travel by flight and don’t have any other transportation options. She may be unable to pick or drop any of her family members or friends at the airport. She may become anxious from the noise of planes flying in the sky.

Getting help :                                                   


Phobias have individualized symptoms and severity and hence cannot be self-diagnosed. Here in this article, we have discussed some guidelines for you to decide when to seek help. The symptoms mentioned here may vary from person to person.

After reading this if you feel that you may have a phobia then please seek help from mental health professionals i.e. either psychologists or psychiatrists. They will help you with accurate diagnosis and treatment.

 

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