Have you ever been trapped in a state where your mind simply refuses to leave you alone? One thought after another takes turns “sprinting” through your head. You want to stop, but you can’t—and the paradox is that the more exhausted you feel, the more your mind races. If you’ve been there, you know exactly how frustrating and draining it is.
In this post, I want to share some very practical methods from my own journey—as someone who was once tormented by a relentless stream of thoughts. These steps will help you pull yourself out of that loop and rediscover a sense of lightness in your life.
Table of Contents
Overthinking – The Silent Ache Only the Sufferers Understand
I used to be constantly swept away by endless internal monologues. They would repeat and overlap until my head felt like it was overheating. I wanted to scream “Stop,” but my mind wouldn’t listen. There were long nights lying awake, restless and losing sleep, followed by deep frustration and utter exhaustion.
The worst part? Most of what I thought about was trivial. Sometimes it was ruminating on the past: “Why did I do that? How could I mess up something so simple?” Other times, it was a fear of things that hadn’t happened yet—feeling an impending sense of doom after reading the news. Even flying—a very safe mode of transport—would have me imagining every worst-case scenario for hours, only daring to breathe a sigh of relief once the wheels touched the ground.
When I was younger and less experienced, this “projection” was even heavier. A vague comment or a simple “Haha” reaction on social media was enough to keep me up all night: “Was that a real compliment or were they mocking me?”
“Overthinking is like running on a treadmill: you’re exhausted, but you aren’t actually going anywhere.”
Deciding to Change: No More Suffering!
I finally reached a point where I had to tell myself: “This is a real problem, and I have to fix it.” I tried many things—some were hit-or-miss, others required a long-term commitment. Eventually, I distilled them into four practical methods that address both the symptoms and the root of the problem.
1. Redirect Your Focus: Pulling Yourself Out of the Storm
I accidentally discovered a brilliant mechanism of the human brain: when you focus intensely on one point, everything else automatically fades into the background. Think about when you’re archery, throwing darts, or taking a penalty kick—the world around you disappears; it’s just you and the target.
Since I can’t go archery every time I’m stressed—especially at night—I use a simple exercise: Targeted Audiobooks. I find clips of audiobooks on relaxation or topics I enjoy and listen for 5-10 minutes with absolute concentration. Afterward, I mentally summarize what I just heard. This exercise forces the brain to think about one specific thing instead of running wild trying to control everything.
“You can’t stop the waves of thought from coming, but you can choose which wave you want to surf.”
2. Expose the “Fabricator” in Your Head
Inside our heads lives an entity I call “Mr. Hyperbole”—the guy who is absolutely convinced that every negative guess he makes is a fact. The way to treat “Mr. Hyperbole” is with hard data.
Divide a piece of paper into three columns: The Event – The Prediction – The Result.
- The Event: Taking a flight.
- The Prediction: The plane will crash.
- The Result: Landed safely.
Doing this regularly for everything that makes you anxious (presentations, meeting clients, etc.) creates a database showing that the vast majority of your worries are “fakes.” When you lose faith in “Mr. Hyperbole,” your anxiety loses its grip.
“Most of our suffering comes not from reality, but from the fictional stories in our minds.”
3. Cognitive Reframing: Retraining Your Brain to Find Solutions
This is a psychological hack that shifts toxic thinking into a more positive version. Divide your paper into two columns: The Old Thought and The Solution.
Instead of letting your brain dig into a fear like “I’m scared the elevator will fall,” write in the solution column: “This is statistically rare; there is always an emergency button and safety protocols.” If you’re afraid of being rejected when asking someone out, the solution is to prepare better—both in terms of your appearance and your mindset. Reviewing the solution column daily is like learning vocabulary; it helps your brain form a habit of finding an exit instead of treading water in a pool of misery.
“Instead of asking ‘Why is this happening to me?’, try asking ‘What can I do to make it better?'”
4. Nurture Your Body: The Foundation of a Peaceful Mind
The last point is brief but vital: Physical Health. When you are sleep-deprived, eating poorly, and physically exhausted, negative thoughts invade much more easily. A weak body struggles to control a rebellious mind. Never forget that getting enough sleep and light exercise is the most direct way to stabilize the “temperature” of your brain.
“A resilient mind can only reside in a healthy body.”
This Is Experience, Not Just Theory
What I’m sharing doesn’t come from academic textbooks; it’s the breath of the days when I was sleep-deprived and drained. If you are in that state, I truly understand. You don’t have to do all four at once. Start with one small thing, do it consistently, and you will see yourself change every day.
“The confident person finds strength in understanding themselves, while the overthinker only finds exhaustion in meaningless loops.”
I hope you find peace in your mind soon!
Learned from: Web5ngay
