Overthinking and Anxiety are Sharp Shiny Swords to Productivity

So here are five subtle ways to put them to bed

Is Overthinker your second name?

In scientific terminology, the elevation of physical responses such as heart rate, breathing, and muscle tension leads to an anxiety attack. In the same boat, an emotional response such as fear, panic and apprehension also indicate an anxious phase.

I feel jittery and panicky from the inside. I can’t control how I think, and I overthink every little thing. I start thinking about something that might have happened weeks ago, and I sit on it. Or I go too far in the future, and what-ifs keep coming back at me.

I have found myself thinking of irrational situations that do not even exist. This creator in me likes to expand delusional thoughts and suck the living energy out of me.

There are more things that frighten us than injure us. We suffer more in imagination than in reality.

— Lucius Seneca

Over time, I have picked up a few things that work in keeping an anxiety check. And a few that I heavily avoid.

A bit of my inspiration comes from my 13-year-old cousin, who keeps a mood tracker(such a champ). She logs her mood every day and then accounts for why she felt that particular way. No kidding, I have witnessed her log one of her days.

Side note: I don’t think I had that understanding when I was her age. I still had two braids in my hair and did as my mum said (no complaints, though).

If you feel that you get all worked up quite often, then you’re not the only one. It’s a human attribute to feel anxious and complicate decisions.

Nevertheless, what separates the good from the great? Your ability to control your negative thoughts.

Many people complain of nightmares, flashbacks, insomnia, traumatic grief, emotional numbing, depression, and avoidance.

As I said, everyone understands these extreme emotions differently.

I have been practising control over my mind, and not the other way around. These are a couple of ways in which I trick my brain. Hopefully, there’s something that could work for you too.

Take a walk.

There hasn’t been something that I love more than going for walks. The trend started when we had our first lockdown, and it was the only escape to leave the house.

It is genuinely refreshing to be out in the open crisp air, whether in nature or around the neighbourhood. Early morning winter walks define the epitome of mind cleansing.

You get physical activity done, and there is so much power to a walk than we think. Considering the gyms and recreational activities were held, it was the one way I kept active.

Going daily for a 30–45 minute walk helped me get better perspectives. I like to go along with a good podcast or playlist (Something about Punjabi songs gets you all in the right mood).

Belt up and tidy up.

No, I do not have a compulsive need to clean all the time. Yes, I do like having everything around me in the right place.

It might not seem like a lot. But having a tidy environment to work and live in has vast benefits. It’s like the smaller foundation unit to a more extensive building. There has been a lot of research out there on the impact of having a tidy space, but if I may narrow it down:

• You enjoy the joys of minimalism.
• There is more physical space for you to work with
• If you’re freelancing or work from home, it helps to set boundaries between work and home
• De-cluttering your emails daily = more manageable email system

For me, this keeps me on my toes. No offence to the opposite gender, but I live with both my brothers. Boy, it is a task.

Tidying helps me take my mind off the pressing negative thoughts that I may be going through. I take my mind off other things and, in the process, get work done too. Win-win.

Talk to a loved one.

Conveniently one that most people already do when they feel low. Find someone with whom you resonate on a ground level, even if this means someone opposite you, someone who’ll listen.

With time, the realization that less friends is more has become even more significant.

I enjoy talking to my parents and grandparents. They are just them, and that is enough to make me feel good. I don’t sit with them to discuss that I am having a bad day and whatnot.

My grandparents, especially, will go on and on about their day. Narrating all these stories that make me forget what the problem was in the first place.

“We are cups, constantly and quietly being filled. The trick is, knowing how to tip ourselves over and let the beautiful stuff out.”

― Ray Bradbury

Make brain dump a habit.

The power of words is more potent than you believe.

Being able to mind dump has been the most remarkable discovery for me. I can go on and on about this one.

I firmly believe that sometimes telling a person what they don’t need to hear is more chaotic than helpful. Many a time, I use this method to get rid of the butterflies in my tummy.

People will always have ideation of you being an introvert, but who gives?

The moment you give YOUR power to someone else, you’re not YOU.

Care for a sweat?

As if there hasn’t been enough articles or scientific papers written on this already.

CONSIDER FITNESS your play zone now. Do whatever you feel. Honestly, it does not have to make any sense. Just move your body. Working 75 minutes of intense activity or 150 minutes of moderately adequate exercise is all your body asks from you.

If yoga is your thing, go for it. If running is your thing, go for it. You don’t need anyone to tell you you’re not good enough if you’re into dancing. Do whatever makes you release those serotonin hormones.

Mind-body balance. Check.

I enjoy doing programs that I write for myself depending on the day and my mood. Because I work in the fitness industry, I tend to have more background knowledge of what I want to incorporate, but I have lazy days.

Just like everybody else would, I tune into my favourite youtube workout videos.

Think of cooking as a therapy

It can seem odd when you think of it first. But hear me out.

I spend a lot of time in the kitchen. Cooking is something that I didn’t find that hard. Although, it didn’t come naturally to me like the Indian stereotype everyone thinks — seriously if you’re Indian doesn’t mean you have to know how to cook. It’s still perfectly okay.

If you’re new to this, start by picking recipes off the internet. It’s a digital world. Pinterest has more peculiar ideas if you can’t think of any. Or even better, call your mum.

The idea is, when you follow the recipe step by step, your mind is focusing on following the instructions. By creating a diversion of this kind, you lose your focus on the overwhelming thoughts.

Who knows, you enjoy cooking and come back to it more.

-shrug-

Kiss social media goodbye for a while

Digitalization has taken over.

You can book a doctor’s appointment over Instagram handles.

I’m not saying I don’t use social media accounts. I find it tricky to get off my Twitter account most of the time. But it’s necessary once in a while to take a break from this and stand back.

Your followers won’t go anywhere if they are genuinely your followers. Instead, they will rather respect the decision you took to step back and take a break. It might even benefit coming back with a fresh mind — more innovative ideas.

Whilst many concepts keep me in zen; there are things I avoid too.

Top highlights would be:

• Don’t make an important decision. Decisions made in anger, sorrow or even joy often lead to consequences. Rest and come back to it later.
• Don’t react too quickly. I have found myself saying things that I later on regret. It is imperative to recognize that you’re not fully aware of what you might say. Restrain yourself from being guilty later on. If you can’t say something nice, abstain from saying anything at all.
• Don’t pick a problematic task. Doing something that challenges you will make you feel frustrated even further. Let the thought of it rest and pick another day to do it. You’re not procrastinating. You are making a wise choice.

Key lessons:

• When the going gets tough, take a walk.
• Belt up and tidy up.
• Talk to your loved ones.
• Learn the art of brain dump.
• Try cooking for therapy and indulge in the delicious after treat.
• Kiss social media goodbye for a while.

Trying to suppress feelings of overwhelmingness will be as hard as trying to sink a plastic ball in the water. The more you push the plastic ball down, the harder it bounces back up.

Work hand in hand with your emotions. Our brains are highly plastic. You control your mind and not the other way around.

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