Hi mam. I kind of need mental fitness advice. I am 26 years old female. I am afraid a lot in taking up the decisions in my life due to overthinking. But it is not same when it comes to my work side. Always taking up the negative things from my surroundings and expressing the same. Sometimes i make negative situations in my mind and cry. Is there a way to change my mindset to overcome my overthinking as well as my negative mindset. Pls give me some tips to overcome laziness as well as procastination. Is there any yoga or medidation to cure this one. Because i really hate myself for this.

Ans: Improving self-confidence and avoiding overthinking are two related but distinct issues. Here are some tips for both:

To improve self-confidence:

Identify your strengths and achievements. Write them down and revisit them when you feel insecure.Practice self-care, such as getting enough sleep, exercising, and eating healthy.Set realistic goals and work towards achieving them.Focus on your progress rather than comparing yourself to others.Surround yourself with positive and supportive people.Learn from your mistakes and failures rather than dwelling on them.Challenge negative self-talk and replace it with positive affirmations.Try new things and step out of your comfort zone.

To avoid overthinking:

Recognize when you're overthinking and acknowledge that it's not productive.Set aside time to think about the issue, but limit it to a specific amount of time.Engage in activities that distract you, such as exercise or hobbies.Practice mindfulness and focus on the present moment.Write down your thoughts and feelings to gain perspective and clarity.Talk to a trusted friend or therapist about your concerns.Accept that not everything can be controlled and focus on what you can control.Remind yourself that worrying won't solve the problem and take action towards a solution.

Ans: Dear Anonymous,
I will address this question in 3 parts
Part I
What causes overthinking?
- Any unpleasant event from the past or any expectation of an unpleasant event in the future happening causes anxiety/panic.
- To recover from the past experience or prevent a future occurrence goes into a mode of self-preservation whereby your thoughts LOOP one into another: If this happens, then that can happen and if that happened, what more can happen!
This is OVERTHINKING....predicating without adequate proof and projecting one situation into another.
This is our of your control OR locus of control...
Still why do you do it?
Because you want to move away from the pain a past event caused or a future event might cause. Who wants pain, right?

Part II
How much do I believe Overthinking?
NEVER!
Of course, the past event might recur, but you also know how to deal with it because you have already experienced it.
Of course, a future event might happen, but isn't it better to live in peace for NOW and actually think: I will cross the bridge when it comes
So doubt your thoughts that cause you to overthink

Part III
What can I do to change this habit?
Since you are aware as to the harm it causes you like headaches and restlessness, you know that this has to stop.
So, try this:
1. When you start to LOOP, doubt your thoughts and ask: Is this really true?
2. Journal about certain unpleasant experiences from the past
3. Remind yourself that you know what to do in any situation
4. Break into a dance or go for a run as this helps displace the feelings from your body
5. Surround yourself with people that are happy and positive
6. Leave the past behind and Let the future happen when it must
7. Practise breathing exercise that help you calm

Lastly and most importantly, tell yourself: I am more powerful than my fears and I have the means to work on them.

All the best!

Ans: Dear Mahesh,
Negative thoughts kisi kaaran se hi aapke dimaag mein baith gaye hain. Inko agar hataane hain toh pehle woh kaaran ko hataana hoga. Is liye apne aap se poochiye: Kis wajah se mein yeh sab soch baitha hoon? Aise soch aane se pehle kya hua hai joh mujhe aise sochne pe majboor hota hoon...

Aisi soch ko door rakhne ke liye kuch sujhaav hain:
1. Koi physical activity ya exercise roz kiya kijiye (walk, gym, run)
2. Praanyaam karne se bhi bahut faayda hota hai
3. Dost ya kareebi pariwaar ke saath waqt bitaaiye
4. Apni zindagi mein joh accha hua hai ya ho raha hai, is baat ko aksar yaad aur zikr kijiye
5. Koi kaam karne se pehle, apna phone ko silent mode mein daal dijiye

Yeh sirf sujhaav hain, baaki aapko mehnat zaroor karna padega ki yeh negative soch ko aap zyaada panaah na de. Jitna zyaada inko paalenge, utna hi aapko pareshaani hogi. Yeh dhyaan mein le aaiye ki positive ya acchi soch se aapka kya faayda ho sakta hai; maansik tanaav kam hone se aapka shareer bhi swasth hoga. Is baat ko hamesha yaad rakhiye.

All the best!