Overthinking — naam sunte hi lagta hai bas ek chhoti si habit hai, but jab yeh 24 ghante dimag ka torture ban jaye, tab samajh aata hai ke yeh sirf sochne ka problem nahi, ek mental illness ban chuka hai.
Shuruat toh bas ek simple incident se hoti hai – koi baat ho gayi, thoda negative feel hua, overthinking shuru, par 1-2 din mein sab thik. Main bhi wahi karta tha. Lekin mujhe kya pata tha ke yeh jo baar baar ka sochna hai, yeh mere dimaag mein overthinking ke beej bo raha hai… jo aage jaake ek bada ped banega.
“Jab Relationship Ne Meri Overthinking Ko Aur Badhaya
Meri ek girlfriend thi. Shuru mein sab perfect lagta tha. Roz milna, time ka pata nahi chalta. Par jaise hi usne kabhi call nahi uthaya, bas – dimag mein film chalni shuru:
- “Kis se baat kar rahi hogi?”
- “Mujhse chhupake kuch toh chal raha hai?”
Fir phone pe phone, ladayi, blame, gali tak baat chali jaati. Usne mujhe bola tha – “Tu overthink karta hai, meri baat sunta hi nahi.”
Aur yahi reason bana breakup ka.
Breakup ke baad toh overthinking aur extreme ho gayi. Fake accounts, Facebook hack karne ki koshish, uske ghar walon ko message, uske office ke bahar wait karna — itna obsession tha ki khud ka existence bhool gaya tha.
“Jab Overthinking Ne Har Chhoti Baat Ko Shak Bana Diya – Mera Dimag Aur Uski Ladai”
College mein bhi yahi haal tha. Kisi ne hasi, toh laga mere upar. Koi baat kar raha tha, toh laga mere bare mein. Gali se guzarta, toh lagta sab mujhe dekh ke has rahe hain.
Dimag mein yeh chalne lag gaya:
“Yeh mere baare mein hi bol rahe hain.”
“Mujhe insult karne ki planning ho rahi hai.”
“Main pagal ho raha hoon kya?”
Health Anxiety – Jab Mujje Normal Se Fever Se v Lagna Lga Darr
Agar mujhe normal fever bhi hota, toh mere dimaag mein thoughts chalne lagte:
- “3 din se fever hai, kahin cancer toh nahi?”
- “Weight lose ho raha hai, shayad koi dangerous bimari hai.”
- “Chakkar aa rahe hain, heart problem toh nahi?”
Choti baat ko bada bana dena – yeh overthinking ka core symptom ban chuka tha.
Shaadi Ka Phase Mein Overthinking – Har Kadam Par Shak Aur Dar
Phir ek din mummy ne bola, “Tere liye ladki dekhi hai.” Bas fir kya, overthinking ne full speed pakad li:
- “Mujhe pasand nahi aaya toh?”
- “Vo mujhe naa bol degi?”
- “Main kya bolunga, kya pehnunga?”
Jis din ladki se milne gaya, toh heartbeat itni fast thi, laga bhaag jaun. Baithkar baat bhi nahi kar paya. Rishta ho gaya, lekin mere andar dar hi dar. Fir shaadi ki taiyariyon mein, har stage pe overthinking:
- “Stage pe sab mujhe hi dekh rahe honge.”
- “Phera galat ho gaya toh?”
- “Dance karne bola toh log hasenge.”
Sab kuch ek mental movie ban gaya tha — aur har scene mein main villain bhi tha aur victim bhi.
Shaadi Ke Baad – Job Transfer Aur Bhi Jyada Sochna Lga
Shaadi ke baad job transfer hua. Nayi jagah, zyada free time. Aur jab overthinker free ho, toh dimag aur zyada daudta hai.
- “Road pe koi dekh raha hai, kuch ulta bol raha hoga.”
- “Office mein koi hasta hai, toh mere upar has raha hoga.”
- “Phone pe kisi ne kuch bola, toh usse pakad lo, analyze karo.”
Raat bhar yeh thoughts dimaag mein ghoomte. Neend nahi aati. Har situation mein danger dikhne lagta. Har insaan pe shak hone lagta.
Yeh Sab Itna Intense Kyun Hua?
Mujhe lagta hai meri overthinking isliye itni intense ho gayi, kyunki:
- Mere negative thought patterns strong hote gaye.
- Har choti cheez ko mind ne threat bana diya.
- Kabhi solution nahi dhoondha, bas sochta raha.
- Emotional pain ka koi outlet nahi tha.
Kabhi kabhi lagta tha ke main pagal ho jaaunga. Irritation itni hoti thi ke kuch galat karne ka mann karta tha.
5 Solutions Jinhone Meri Overthinking Jadd Se Khatam Kar Di
1. Negative Pattern Ko Positive Pattern Mein Change Karna
Ek cheez toh mujhe clear samajh aa gayi thi—agar mujhe overthinking se chutkaara chahiye, toh mujhe apne negative thought patterns ko positive mein convert karna hoga.
Jaise maan le, mai bike se jaa raha tha aur koi jaan-pehchaan ka banda dikha… usne mujhe ignore kar diya. Bas fir dimaag chalne laga—”issne mujhe ignore kyun kiya? Isse toh badla lena padega… number delete kar deta hoon… agle baar ignore karunga.”
Yeh sab negative thought loops mujhe andar se kha jaate the. Fir maine consciously sochna start kiya—“Kya pata usne mujhe dekha hi na ho? Ho sakta hai uska dimaag kisi aur problem mein ho… ya shayad woh jaldi mein ho.”
Maine har baar jab bhi koi negative thought aaya, usse consciously positive soch se replace karna start kiya. Yeh ek din mein nahi hota, par agar tu 6 mahine tak yeh practice kare, toh dimaag ka auto-response positive ban jaata hai. Overthinking apne aap kam hone lagti hai.
2. CBT (Cognitive Behavioural Therapy) + Mind Dump
CBT ne meri life badal di. Yeh ek scientifically proven method hai jisme tum apne negative thought ko dissect karke, uska counter positive thought likhte ho.
CBT ka format kuch aisa hota hai:
Date / Trigger / Belief / Conscious Feeling / Dispute / Positive Thought / Effect
Jaise subah kisi ne kuch keh diya, ya koi cheez trigger kar gayi—bas form uthao, likh do. Negative thought likhne ke baad uska logic se tod ke uska positive version likho. Fir likho us positive soch ka tumhare mood pe kya asar hua.
Iske saath hi maine daily “mind dump” karna start kiya—jo bhi dimaag mein chal raha hai, bina filter likh diya. Na advice chahiye hoti hai, na sympathy—sirf apne dimaag ka pressure halka karna hota hai. Isse ek ajeeb sa emotional relief milta hai. Jaise andar se dimaag saaf ho gaya ho.
3. Busy Raho – Free Mat Baitho
“Khali dimaag shaitaan ka ghar” sirf kahawat nahi hai, bhai yeh 100% true hai. Jab main free baitha hota tha, overthinking 10x badh jaati thi. Fir maine decide kiya—roz subah se shaam tak apne dimaag ko kisi productive kaam mein lagana hai.
9 se 5 job mein dil se kaam karo. Aur agar chhutti hai, toh ghar ke kaam karo, bike dho lo, mummy-papa ke saath time bitao ya doston ke saath ghoomne jao. Jab tak tum busy raho, tumhara dimaag negative thoughts se bach jaata hai.
Daily routine banao, task list banao, aur har ek chhoti chhoti jeet ka celebration karo. Busy life = peaceful mind.
4. Meditation aur Breathing Exercise
Shuruaat mein toh 2 minute bhi aankh band nahi kar paata tha. Jaise hi aankh band karta, saare negative thought ek hi baar mein attack karte the. Phir maine ek simple trick use ki—bed ke saamne wall pe black dot banaya aur sirf usse 2 minute tak dekha. Slowly focus improve hua. Fir maine aankh band karke apne mind ke centre mein ek imaginary black dot sochna start kiya.
Aaj main 20 minute bina distraction ke meditation karta hoon. Har baar meditation ke baad body light feel hoti hai, face pe smile aa jaati hai, andar se sukoon milta hai. Meditation meri anxiety aur overthinking ki asli dawa hai.
Breathing Exercise:
4 second saans lo → 4 second roko → 4 second bahar nikalo
Yeh 10 baar karo, din mein 2–3 baar. Yeh tumhare anxiety level ko turant calm karta hai. Plus lungs strong hote hain, heart rate normal hoti hai, aur neend bhi improve hoti hai.
5. Phone Chalaana Aur Screen Time Kam Karna
Overthinking ka sabse bada villain—PHONE.
Raat ko phone leke 10 baje socha thoda dekhte hain, aur pata chala 1 baj gaya. Subah aankh khuli nahi ki Instagram, Facebook, Reels. Yeh subconscious dimaag pe asar daalta hai.
Maine apne phone ka screentime track kiya—6 ghante daily! Fir maine rules banaye:
- Subah uthte hi 1 ghanta phone bandh
- Sone se 1 ghanta pehle phone bandh
- Social media sirf fix time pe
- Notification off
- Kabhi kabhi phone airplane mode pe rakhna
Jab phone kam chalayega, toh tu real duniya mein zyada rehega. Dimaag fresh rehega, aankhon ko sukoon milega, aur sabse important—tera dimaag apne problems ka solution khud dena start karega.
Bas last main yeh bolunga Yeh 5 solutions mere overthinking journey ke asli warriors the. Shayad teri journey alag ho, par ek baar try karke dekh—shayad tu bhi uss sukoon ki taraf badhe jahan maine apne aap ko fir se paaya.
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