And then have you ever been lying in bed at night, and reliving a conversation, or worrying about tomorrow, or going over and over a decision? The mind will not rest and the body is weary. The mind wanders to another and before you can even think it has been taken over by the loop of worrying, doubting and fantasizing.
This is what is referred to as overthinking- a loop of rumination, worry and a cycle of mental activity that leaves the mind restless and tense. We can be in constant attempts to solve some problems or be ready to the future. However, rather than clarity, overthinking tends to produce confusion, emotionalized and constantly feeling out of place.
How to stop overthinking or how to overcome overthinking are some of the questions, which many people today are seeking an answer to. Although modern psychology provides us with useful tools, the fight against a wretched mind is not new. The ancient Buddhist wisdom touched on the same human tendency over two thousand years ago.
Among the most effective sources of that wisdom is the collection of teachings known as the Dhammapada, which contains a large amount of insight on the nature of the mind, suffering and inner peace. Its direction is addressed to the nervous and hyperactive mind of nowadays.
The Mind as the Forerunner
Like this is one of the deepest lessons of the Dhammapada:
Mind comes before all the mental states. Their chief mind is; they are all mind-made.
This lesson teaches us that the way we live is defined by our thinking. Our thought process shapes our emotion, reaction and perception of the world.
Fear, doubt, and constant analysis which fill the mind are natural precursors of suffering. Peace is achieved when the mind is peaceful, balanced and clear.
Thinking without being aware is not only deep thinking but overthinking. The mind continues to retrace the past, has worries about the future, and tries to find some assurance where none exists. In the Dhammapada it is instructed that the untrained mind is capable of causing more suffering than any external circumstance.
An Overactive mind as a Form of Suffering.
As a Buddhist, overthinking is closely related to suffering. The Buddha explained the cause of mental suffering by using a simple repetition:
Clinging – Craving – Suffering
In thinking, we are apt to be clinging:
- To past mistakes
- To future outcomes
- To the need for control
- To the desire for certainty
This attachment brings about craving, the desire to have things to be different or more predictable. We become anxious and tense when the reality does not correspond to what we expect to see.
Emotional pain is reinforced by repetitive pattern of thought. Overthinking is mental attachment at work. It also gives a perception that, should we think long, we can manipulate life. However, life could be unpredictable, and over-thinking may lead to more stress instead of less.
What the Dhammapada Recommends An Alternative.
The Dhammapada does not instruct us to idle thoughts. Rather it is a way of learning to establish a healthy relationship with the mind.
Guarding the Mind
Buddha stated the necessity to protect the mind. This involves being able to monitor what you are thinking about and realizing that it becomes negative, fearful or repetitive.
Ask yourself:
- Is this thought helpful?
- Is it causing clarity or anxiety?
- Should I have to work with it now?
Consciousness undermines the strength of mental loops.
Letting Go
The desire to have things under control is often the reason behind overthinking. The Dhammapada urges non-attachment–the ease of loosening of expectations.
Releasing does not imply giving up caring. It is the realization that all things cannot be predicted or controlled. The mind lightens and becomes lighter when there is softening of attachment.
Living in the Present
The majority of overthinking is either in the past or the future. We play previous errors or fantasise about possible future issues that do not happen.
The Dhammapada inspires us to be conscious of the present moment. Peace exists here and now. When you start focusing again on your breathing, on your body, or whatever you are doing at this moment, the rumination cycle starts to slow down.
Developing Stillness of the inner being.
The Buddhist doctrines draw a comparison of the mind to water. Being disturbed, it turns a cloudy color. When still, it becomes clear.
The inner stillness does not imply that one should have no thoughts. It refers to avoiding being swept by all the thoughts that come. Through habit, the mind starts learning in order to rest rather than to react.
Practical Applications
The wisdom of Dhammapada can be used in everyday, easy measures.
Mind Observation Practice
When an alarming thought presents itself:
- Notice it
- Label it gently (“This is worry”)
- Let it go by without involvement.
This will assist you to realize that you only have temporary thoughts, not facts.
The Pause Technique
When your mind starts racing:
- Stop for a moment
- Take three slow breaths
- Feel your surroundings
- Question: Can this thought help us at this time?
This breaks the automatic cycle of overthinking.
Practice Non-Attachment
When you find yourself examining all the possible consequences, ask yourself:
It is only my actions that I can control and not the future.
Attend to a single step that you can take at this moment. Doing is a better way of reducing anxiety than thinking and thinking.
The Psychology Connection
The teaching of the Dhammapada is upheld in modern psychology. Studies indicate that rumination contributes to anxiety and stressfulness, whereas mindfulness can be used to manage emotions and lower the mental reactive state.
Mindfulness-based stress reduction and acceptance-based therapies are among the therapies that help individuals learn not to judge their thoughts.
Psychology and Buddhism have a common opinion:
It is not an objective to think nothing.
The idea is to avoid being influenced by your thoughts.
Conclusion
Once you transform your association with your thoughts, then you have the freedom of the mind.
The Dhammapada teachings teach us that the mind may be our worst pain in life–or our way to tranquility. The overthinking occurs when the mind is attached to fear, desires some kind of certainty, and attempts to control the things that are impossible to control.
However, overthinking may be overcome with the help of awareness, letting go, and present-moment attention, which allow to cultivate inner calm.
You do not even need to put your head in the sand. All you need to do is to stop believing all anxious stories it tells.
Unless you were a tracker of all the anxious thoughts that your mind generates, how light and airy would your life be?
