How to overcome overthinking and negative thoughts - #27565

Dear Anshika,

What you are going through is very common in todays stressful lifestyle — but it is temporary and absolutely manageable.

Remember

Healing starts from within, any medicine cant work if you self cant bring yourself out of this

🌸You are not your thoughts. Just because your mind is overthinking doesn’t mean you are weak. It only shows your mind is tired and needs rest

🌸Anxiety and negative thoughts are like passing clouds they come, but they don’t stay forever. With the right daily routine, your mind will naturally become calm and positive.

🌸Don’t fight your thoughtz instead, gently shift your focus to journaling, affirmations, and breathing exercises.

🌸 You are stronger than your anxiety, and with small daily steps, your confidence and peace will return. So dont worry

👉The aim is to calm the mind, ground Vata, and restore positivity.

✅ AYURVEDIC PLAN OF TREATMENT( NOT A TREATMENT CONSIDER IT AS YOUR HEALING JOURNEY)

1️⃣ INTERNAL MEDICATION

1 Brahmi Vati – 1-0-1after food calms anxiety, improves focus

2 Ashwagandha churna – 1 tsp with warm milk at night reduces stress, improves sleep

3 Shankhpushpi syrup – 10 ml -0-10ml relaxes mind, reduces palpitations

4 Jatamansi powder – ½ tsp with honey at night promotes deep sleep, stops negative looping thoughts

2️⃣ Daily Practices for Mind Balance ( IMPORTANT FOR YOU)

Morning Sunlight (5–10 min) - boosts mood & serotonin Pranayama (10 min daily)- Bhramari relieves palpitations Anulom Vilom - balances mind & emotions

Abhyanga (oil massage) – warm sesame oil massage before bath calms nerves

3️⃣ Positivity and Mind Rewiring Tools ( Try youself you will feel relax)

👉Gratitude journal – every night write 3 things you are thankful for Mirror affirmations (morning & night)- 1. I am safe. 2. I am calm. 3. I am improving every day.

Or any chanting of shokla, Mantra or om chanting

👉Digital Detox – avoid screens 1 hr before bed for deep sleep

4️⃣ Diet Modification

Include Warm milk with nutmeg or ashwagandha at night Moong dal khichdi, ghee, cooked vegetable Fruits banana, apple, pomegranate Herbal teas Brahmi tea, Tulsi tea

Avoid: ❌ Excess tea/coffee ❌ Spicy/oily fried food ❌ Eating late at night

Wish you a great Mental peace and calmness in mind 😊 We are with you in this healing process

Any doubt be free to message us 😊

Warm. Regards Dr Snehal Vidhate

Anshika this is very early to have such anxiety issues. Follow Natural Remedies for Anxiety & Negative Thoughts

1. Breathing & Relaxation

4-7-8 Breathing: Inhale for 4 sec → Hold 7 sec → Exhale slowly 8 sec. Repeat 5–7 times before sleep.

Alternate Nostril Breathing (Nadi Shodhana): Balances mind and reduces anxiety.

Box Breathing: Inhale 4 → Hold 4 → Exhale 4 → Hold 4.

👉 These activate the parasympathetic nervous system (relaxation mode).

2. Mind & Thought Management

Journal Writing: Write down all your thoughts before bed → it reduces mental clutter.

Affirmations: Replace negative thoughts with short positive ones: “I am safe. I am calm. I can handle this.”

Gratitude Practice: Write 3 good things daily — trains brain to look for positives.

Digital Detox: Reduce late-night phone/social media — they fuel overthinking.

3. Lifestyle Habits

Sleep routine: Sleep & wake at fixed times. Avoid screens 1 hr before bed.

Exercise/Walk: 20–30 min daily → releases endorphins & lowers anxiety.

Sunlight exposure: Boosts Vitamin D & mood.

Avoid caffeine/energy drinks → worsen palpitations & anxiety.

4. Diet & Herbal Remedies

Chamomile tea or Ashwagandha (stress-relieving herb).

Magnesium-rich foods (banana, pumpkin seeds, spinach) calm nerves.

Warm milk with turmeric or nutmeg at night helps sleep.

Omega-3 foods (walnuts, flax seeds, fish if non-veg) improve mood.

5. Yoga & Meditation

Yoga Asanas: Balasana (child’s pose), Viparita Karani (legs up the wall), Shavasana.

Meditation: Even 5–10 min guided meditation daily can calm overthinking.

Grounding technique (5-4-3-2-1): Notice 5 things you see, 4 things you touch, 3 you hear, 2 you smell, 1 you taste → brings you back to the present moment.

HIE ANSHIKA JI .ITS COMMON IN NAWDAYS… ANXIETY/STRESS IS COMMON IN YOUNG GENERATION…DUE TO SOFT NATURE/NEGATIVITY/FAMILY PRESSURE/FUTURE THINKING ETC… ITS TOTALLY CURED THROUGH AYURVEDA AND MEDITATION DNT WORRY YOU ARE CURED DEFINITELY:-

DIVYA MEDHA KWATH=200GM…TAKE 1 TSP BOIL 200ML OF WATER TILL REDUCES 100ML STRAIN AND TAKE EMPTY STOMACH TWICE DAILY

MEDHA SAGAR RAS TAB=1-1 TAB AFTER MEAL TWICE DAILY

YOGA AND MEDITATION=ANULOMAVILOM BHRAMRI UDGEETH=10 MIN EACH

AVOID JUNK FOOD/RED CHILLI / MAIDA

YOU ACN CURED FOR SURE

Dear Anshika, You are in age 23 and it is okay to not have figured out all problems. There will be problems and sadness in all people life, the thing is no one will show it. Only the happy face will be seen by others.

Don’t bother about what others say. Think about yourself and what you achieve today.

Avoid people who drain you emotionally and criticize you. Ignore them.

Focus on career and the concerned people around you.

Do yoga in early morning. Keep a regular sleep wake cycle. Drink plenty of water. Eat homely food. Keep talking to nearest one about your thoughts.

1. Ksheerabala tailam used as talam at evening and wipe off after 30 minutes. 2. Do stretching exercises and journaling just before bed. This will help in good sleep.

Stay calm and positive Warm regards Dr. Shaniba

DON’T WORRY ANSHIKA,

*Ayurveda believes anxiety and stress arise from an imbalance in the body’s energies, or doshas, particularly Vata.

*Vata is associated with movement and can lead to restlessness and emotional instability when out of balance.

*Dietary changes can help balance Vata. Incorporate warm, cooked foods that are easy to digest, along with grounding foods like whole grains, root vegetables, nuts, and seeds.

*Avoid processed foods, excess sugar, and stimulants like caffeine,which can aggravate Vata and increase anxiety.

LIFESTYLE CHANGES

1.Maintain a consistent daily routine, including waking up early, eating meals at regular times, and going to bed early to regulate the body’s internal clock and reduce stress.

2.Ensure 7-8 hours of quality sleep by establishing a relaxing bedtime routine and avoiding screens before bed.

3.Regular exercise, like yoga or light walks, helps reduce accumulated stress and promotes emotional well-being.

4.Practice Yoga.Yoga postures like Child’s Pose (Balasana), Standing Forward Bend (Uttanasana), and Corpse Pose (Shavasana) can help release tension and calm the mind. Pranayama techniques like Alternate Nostril Breathing (Anulom Vilom) and Bee Breath (Bhramari) are also beneficial for reducing anxiety.

5.Be fully present during meals, savoring each bite and avoiding distractions, to improve digestion and overall satisfaction.

6. Reduce exposure to electronic devices, especially before bedtime, to promote mental peace.

7. Spend time in natural surroundings to reduce stress levels and cultivate gratitude.

And start taking these medications,

1.Saraswatarishta 20ml with equal amount of Lukewarm water just after having meal twice in a day. 2.Manasmitragullika 1-1-1 3.Ashwagandha choorna 1tsf with lukewarm milk twice in a day. 4.Brahmi ghrita 1tsf with lukewarm milk at bed time only.

*Daily Massage your scalp with BRAHMI OIL and full body with sesame oil or Ashwagandha oil.

Follow up after 1 month.

If you have any doubt, feel free to ask.

TAKE CARE😊

Kind Regards, DR.ISHA ASHOK BHARDWAJ

​Feeling the physical and mental effects of anxiety and overthinking is incredibly difficult. It’s important to acknowledge what you’re going through and to be gentle with yourself. The symptoms you describe—sensations in your hands and feet, heart palpitations, and difficulty sleeping—are very common manifestations of anxiety, here are some strategies and remedies that may help you cultivate a more positive mindset and manage these symptoms:

​1. Address the Physical Symptoms ​The physical symptoms of anxiety can create a feedback loop, where the physical sensations heighten your mental distress. Breaking this cycle is key. ​Breathing Exercises: Deep, slow breathing can activate your body’s relaxation response. Try this simple technique:
​Find a comfortable, quiet place to sit or lie down.
​Inhale slowly and deeply through your nose for a count of four. ​Hold your breath for a count of four. ​Exhale slowly through your mouth for a count of six. ​Repeat this for a few minutes whenever you feel palpitations or sensations in your hands and feet.

​Mindful Movement: Gentle exercise can help release built-up tension and anxiety. Activities like yoga, tai chi, or a simple walk in nature can be very effective. Focus on the feeling of your feet on the ground, the wind on your skin, or the muscles stretching. This helps to ground you in the present moment.
​Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups throughout your body. It can help you become more aware of physical tension and learn to release it. You can find guided exercises for this online.

​2. Challenge Negative Thoughts (Cognitive Strategies) ​Overthinking and negative thought patterns are at the core of anxiety. Learning to observe and reframe these thoughts is a powerful tool. ​Mindfulness and Observation: The goal is not to stop thinking, but to observe your thoughts without judgment. When a negative thought arises, try to label it instead of getting swept away by it. For example, you might say to yourself, “I’m having the thought that ‘I’m not good enough.’” This creates a small amount of distance between you and the thought. ​The 3 C’s Technique: ​Catch: Catch the negative thought when it happens. ​Challenge: Ask yourself if the thought is 100% true. What evidence do you have for and against it? Are there other possible explanations? ​Change: Reframe the thought into a more balanced or positive one. For example, instead of “I’m a failure,” try “I’m facing a difficult challenge, but I’ve overcome things before.”

​Gratitude Journaling: Make it a daily habit to write down at least three things you are grateful for. They can be small things, like a warm cup of tea, a sunny day, or a kind word from a friend. This practice trains your brain to look for the good in your life, shifting your focus away from negativity.

​3. Improve Your Sleep Hygiene ​Poor sleep and anxiety are deeply interconnected. Creating a routine that promotes better sleep can significantly reduce your anxiety levels. ​Establish a Bedtime Routine: Go to bed and wake up at roughly the same time each day, even on weekends. ​Create a Relaxing Environment: Make your bedroom dark, quiet, and cool. ​Avoid Screens: The blue light from phones, tablets, and computers can disrupt your sleep. Try to avoid them for at least an hour before bed. Read a book, listen to calming music, or do a guided meditation instead. ​Limit Stimulants: Reduce your intake of caffeine and alcohol, especially in the afternoon and evening.

​4. Lifestyle Adjustments ​Balanced Diet: Your gut health and mental health are connected. Eating a nutritious diet rich in fruits, vegetables, and whole grains can help. Avoid processed foods and excessive sugar, which can cause blood sugar spikes and crashes that mimic anxiety symptoms.

​Social Connection: Spend time with people who make you feel good and supported. Social connection is a powerful antidote to loneliness and can provide a new perspective.

​Engage in Hobbies: Reconnect with activities you enjoy. Whether it’s painting, gardening, listening to music, or playing a sport, engaging in a hobby can be a form of creative expression and a much-needed distraction from your worries.

​Limit News and Social Media: The constant stream of negative news and curated perfect lives on social media can fuel anxiety. Consider taking a break or limiting your consumption.

Treatment 1) sarasvatarishta -10 ml after food with water 2 times after food

2) tab smriti sagar rasa -1 tab 2 times after food