Identifying the thought patterns and also the statements that you repeat to yourself , ask yourself what evidence does i have to support this thought that I'm feeling , then kind of let it come in wave just observe the thought and remind yourself ..your thoughts aren't a fact , you can let these thoughts come and sit with it and then let it go

you can always consult with me for more specific and step by step guidance

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I have been working as a Homeopathic Psychiatrist and Counseling psychologist for the last 17 years. You can contact me through an online appointment for further assistance

If these thoughts are interfering with daily life, please consider brief counselling to learn structured techniques (worry scheduling, cognitive restructuring, and behavioural activation). You may consult with me for supportive sessions to build these skills and a safe space to talk.

Try a 10-minute "worry window" each day (write your worries there and postpone them outside that time), practise grounding (5-4-3-2-1) when thoughts race, set one small pleasant activity daily, and limit late-night rumination by journaling before bed. If you feel overwhelmed or hopeless at any point, seek immediate help from a local crisis service.

Book a short assessment with a counsellor or psychologist (even 4–6 sessions can teach tools to interrupt overthinking). Start small daily habits that protect your mental energy: fixed sleep, 20–30 minutes of movement, and a 5-minute morning grounding. Create a safety / connection plan: one person you can message or call when thoughts feel too loud (could be a helpline, peer support group, or a trusted acquaintance). If thoughts are overwhelming or you feel hopeless, contact a local helpline or mental health service immediately

“Download” your mind: before bed and before work, write 10 minutes of everything on your mind — this reduces mental rehearsal. Set a daily “worry window”: 15 minutes at a fixed time to think through problems; outside that window, gently remind yourself to defer worries. Micro-pleasures: schedule 2 tiny enjoyable acts a day (tea in sunlight, 5-minute walk, favourite song) — they rebuild resilience slowly. Use distraction with structure: when rumination starts, switch to a focused 20–30 minute task (Pomodoro) — the brain resets with predictable effort. Practice brief grounding: 3 slow belly breaths, then name 3 visible objects and one thing you can hear — repeat as needed. Reach for human contact: a weekly low-stakes activity (class, volunteer shift, hobby group, or online support forum) helps retrain connection without pressure. Be kind to yourself: when you notice self-blame (“I should be happy”), reply with: “I’m doing the best I can right now.”

Do some breathing exercises/grounding techniques

It would be very helpful to connect with a psychologist who can give you a safe space to share openly, help you untangle your thoughts, and teach practical coping strategies to manage overthinking. Therapy can also provide emotional support so you don’t feel alone in this.

• Journaling your thoughts daily can give your mind some “breathing space.” • Try short mindfulness or breathing practices to calm racing thoughts. • Stay connected with at least one supportive person, even if it’s just a small conversation daily. • Remember, seeking help doesn’t mean you’re weak — it’s a step towards regaining peace of mind. You don’t have to go through this alone — with the right support, things can get lighter and more manageable.

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