To overcome extreme overthinking before bedtime, there are several comprehensive strategies that can be applied in daily activities. These strategies include lifestyle changes, relaxation techniques, and cognitive approaches.
1. Pouring thoughts out in writing: Writing down thoughts can help clear a cluttered mind. Write down whatever is on your mind, whether it's worries, ideas, or feelings. If you don't like writing in a diary, you can try typing on your phone or computer.
2. Meditation: Meditation is an effective way to calm the mind and reduce stress. Find a quiet place, sit comfortably, close your eyes, and focus on your breathing. Meditation helps to divert attention from disturbing thoughts.
3. Brain distraction: Divert the brain's attention with positive or enjoyable things. For example, thinking about a pleasant scenario or making a list of things to do tomorrow. Listening to podcasts or soothing music can also help.
4. Get up and move actively: If your mind is too full, get up and move around. Taking a walk around the house or doing light exercise can help calm the mind. Exercise can make the body more tired, thus reducing energy for overthinking.
5. Seek a friend to talk to: Talking to a trusted friend or relative can help lighten the burden of thoughts. Choose a friend to talk to who is mature and wise. Sometimes, thoughts accumulate because someone prefers to keep them inside rather than talk about them.
6. Don't try too hard: Trying too hard to fight overthinking can actually worsen the situation. Learn to accept what is happening. Overthinking is the brain's process of thinking about how to solve a problem, so just accept the condition that is happening.
7. Divert attention: Divert attention to things around you, such as smelling scents or touching objects. You can also do light, enjoyable activities, such as drinking warm tea or watching a favorite television show.
8. Make a list of things to be grateful for: Writing down things to be grateful for can help shift the focus of the mind to be more positive.
9. Manage stress well: Do relaxation before bedtime, such as practicing breathing or meditating.
10. Create a sleep schedule: Implement sleep hygiene by creating a comfortable sleep environment, not playing with gadgets before bed, and sleeping and waking up at the same time. Avoid using electronic devices one or two hours before bed.
11. Address stressors: Address the causes of stress by breaking them down into small parts and making an action plan.
12. Schedule "worry time": Set aside a specific time each day to think about and address worries. If thoughts come up at night, remind yourself that there is already a specific time to think about them.
13. Grounding technique: Use grounding techniques such as the 5-4-3-2-1 method to divert attention to the present moment. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can feel.
14. Breathing exercises: Do deep and slow breathing exercises to activate the parasympathetic nervous system and reduce stress. Try the 4-7-8 technique: inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.
15. Progressive muscle relaxation: Tense and relax each muscle group in the body alternately to release physical and mental tension.
If overthinking continues and interferes with quality of life, seek professional help immediately, such as a psychologist or psychiatrist. Therapies such as CBT (Cognitive Behavioral Therapy) can help identify and change negative thought patterns."