Mental peace: Tackle overthinking, self-doubt and victimhood with positive affirmations and mindfulness

Do you find that the smallest of things overwhelms you? Do you often overthink yourself into a tizzy? And do you find yourself trapped and often blame other people or your circumstances for the way things are?

There are some practical strategies that can help you deal with big emotions or feelings of self-doubt. Practicing mindfulness, positive affirmations and being kind to yourself are some ways through which you can build mental resilience and create mental balance.

Here are practical strategies that will help you work through some of these mental barriers and support a healthier mindset.

• Manage overthinking with mindfulness

If you are an overthinking and often get stuck in repetitive "what if" scenarios, trying mindfulness will keep you grounded in the present, breaking the cycle of overthinking. The Journal of Clinical Psychology shows mindfulness can help reduce overthinking by encouraging present-moment focus.

Try this: When you notice you are overthinking, practice the 5-4-3-2-1 grounding technique: identify five things you see, four you touch, three you hear, two you smell, and one you taste. By focusing on your breath or an object, you will be able to gently bring your attention back every time your mind wanders. Journaling can also help release thoughts from your mind onto paper.

Also read | 9 daily habits for improving mental health: Start with meditation, regular exercise, balanced diet

• Challenge self-doubt with positive affirmations and small wins

If you find that you are constantly doubting yourself and talking yourself down with negative talk, try writing affirmations like "I am capable" or "I can handle challenges". The Journal of Counseling Psychology finds that positive affirmations and small achievements can shift your mindset and boost self-confidence. So celebrate those small wins and build self-belief.

Try this: Set a small daily goal, like completing a task or trying something new, and acknowledge your success.

• Identify and work through emotional triggers

Everyone gets triggered once in a while. Something that may bother you may not bother someone else. Emotional triggers mostly stem from something in your past that is still unresolved in your head. So spend some time understanding why something is bothering you. The Journal of Traumatic Stress emphasises that identifying and understanding triggers can lessen their intensity.

Try this: When triggered, pause, breathe deeply, and remind yourself, "This is temporary" or "I can manage this feeling." Keep a journal to note your emotions as you experience them, and see if there are any patterns or specific triggers.

• Reframe victimhood with self-empowerment

If you find yourself often blaming your circumstances or the people around you and find yourself helpless at the hands of things, you might have a "victim mindset". In this case, focus on your capabilities and what you can do to shift your focus from limitations to possibilities. The Journal of Positive Psychology notes that self-empowerment can diminish helplessness and enhance resilience.

Try this: When feeling helpless, ask yourself, "What step can I take to improve this?" Reflect on challenging situations, focusing on how you can positively respond rather than what’s beyond your control. Remind yourself of your capacity to adapt and make changes.

• Break out of your comfort zone

Does it feel comfortable staying in your comfort zone? Staying in your comfort zone, however, can lead to stagnation, while challenges help you build confidence. Personality and Social Psychology Bulletin supports that venturing outside the comfort zone promotes personal growth.

Try this: Pick one area where you’re comfortable and explore small, manageable challenges, like trying a new activity or speaking up. Set a weekly goal that challenges you and reflect on what you learned.

• Develop a routine for mental resilience

The American Journal of Lifestyle Medicine shows routines can improve mental resilience and overall well-being. A regular routine provides structure, reducing feelings of overwhelm and self-doubt.

Try this: Design a daily routine that includes mindfulness, physical activity, and gratitude. Each evening, write three things you’re grateful for, helping to focus on positives.

Also read | Mental health tips: Limit screen time, curate positive social media feed, other tips to use tech mindfully

• Practice self-compassion

Don’t be too hard on yourself. Treating yourself kindly can reduce feelings of self-criticism. Self and Identity Journal highlights the importance of self-compassion in building resilience.