Strategies for Escaping Mental Rumination and Stopping constant Analysis of Every Situation

**"You ain't gotta give up, no sir, it's more like let it go." Taking a page from Jon Kabat-Zinn, I reckon we need a shift in mindset - from 'Let it go' to 'Let it be.'

I used to think a busy mind was a blight, and for most parts of my life, it was just that. There was always this narrator in my head, doling out a constant commentary.

I tried meditating, but ten minutes of despair and frustration later, I was still struggling to silence the chatter. Yoga was another dead-end pursuit, with my mind too engrossed in comparing myself to others, debating my presence, or criticizing my performance.

People might think it's just the 'negative' overthinking that's the problem. But in my experience, any overthinking or analysis - be it a happy or sad topic - usually leads me to a bad place. If someone paid me a compliment, I'd inevitably start devaluing it. Why me? Was the person being kind or feeling pity?

Back then, my mind was a wild beast I both feared and loathed. It could run wild at any moment, unraveling me. I'd give anything to switch it off.

I'd analyze every conversation, finding hidden meanings in the most innocuous of innuendos. My thinking had no limits - it would scrutinize the past, present, and future, crafting some intense stories that, of course, weren't true.

I felt cursed. Burdened. Why couldn't I just be normal?

Friends and family mirrored my sentiments right back.

"Quit your head!""Don't overthink everything!""Why do you have to analyze everything?""It must be tiring being you."

And it was tiring. I was at constant war with myself. Could I ever think less? Could I simplify my thoughts?

Desperate, I learned to suppress my thinking. Drama, bad relationships, and food became my vices, enabling me to coexist with my relentless thoughts.

I was at the mercy of my thinking - out of control, a mere victim.

That was until I stumbled upon a fresh perspective regarding our thoughts. A revelation that transformed my life - our thoughts do not define us.

Thoughts are a stream, a part of being human. But we get to decide which thoughts we engage with.

Pam Grout, an author and blogger, likens thoughts to a line of ants traversing a picnic blanket. You can either watch them march off the edge and disappear, or scoop them up and interact with them. Make them your focus, fuss over them, and they'll probably bite back.

But that's your power: the choice is yours.

It's up to you to decide which thoughts to pay attention to.

Because thoughts come and go, all the time. And that's just the way it's meant to be.

If you manage to notice that you're overthinking, then you're already starting to see the distance between you and your thoughts.

It's simple, really.

Like any new habit, it takes time and practice for the insight to really sink in and for the benefits to surface - increased acceptance of what is, greater contentment, and an empowering sense of control.

Perseverance is the key. We don't need to stop thinking altogether, just be more selective about which thoughts we believe. Because most of our thoughts are mere stories we conjure up - often regretting the past or fretting about the future.

I used to be a bit obsessive about my kids, especially when they started driving and venturing out late at night. My mind would run wild, conjuring up all sorts of worst-case scenarios.

But it was all in my head. Just thoughts.

And after a while, I chose to acknowledge their presence when they surfaced, then let them flow through me. I reminded myself that they were mine to live and that I had no control over their destiny. That made it easier. Because that's the truth.

If I felt that familiar knot of anxiety in my gut, I'd remind myself that those thoughts were only illusions. I was okay. They were okay.

And over time, it got easier. I'd worry less and less. Heck, I even managed to sleep while they were out!

Nowadays, I only let my thoughts occupy my mind when they're spinning nice tales that make me feel good. The rest of the time, I consciously steer my thinking in a positive direction or let my thoughts wander without paying much attention.

My thinking doesn't control me anymore. I control how I engage with it."

Jacky Exton (A fictional name)

Mindfulness Techniques for Managing Thoughts

Meditation: Focus on your breath, notice when your mind wanders, and gently bring it back to the breath
Mindful Observation: Observe thoughts without judgment, let them pass without engaging with them
Body Scan: Lie down or sit comfortably, focus on each part of the body, starting from the toes and moving up to the head
Mindful Movement: Engage in activities like yoga or tai chi, which combine physical movement with mindfulness
Walking Meditation: Take slow, deliberate steps while focusing on the sensation of each step
Journaling: Write down your thoughts and feelings, identify recurring thoughts and patterns, and choose which thoughts to engage with
Practice Mindfulness in Daily Activities: Focus on the sensations and experiences in the present moment during activities like eating or showering
Mindful Breathing Exercises: Use short breathing exercises throughout the day to calm the mind and refocus on the present moment
Engage in activities that bring joy and pleasure, as positive thoughts tend to follow when one's feeling good
Practice gratitude by taking time each day to reflect on what one is grateful for, helping to shift the focus away from negative thoughts and towards positive ones

With these practices, you can better manage your thoughts and choose which thoughts to engage with, leading to improved well-being and overall quality of life.

Jacky Exton discovered a new perspective on thoughts, recognizing they are a part of human existence but not a defining factor.
She learned the power of decision, choosing which thoughts to pay attention to, and found relief when she accepted thoughts as transient entities.
In her journey towards personal growth, Jacky incorporated mindfulness techniques such as meditation, journaling, and engaging in activities that bring joy, helping her manage her thoughts and improve her mental health.