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How to Stop Overthinking: The 7-Step Plan to Control and Eliminate Negative Thoughts, Declutter Your Mind and Start Thinking Positively in 5 Minutes or Less
Do you find yourself lying awake at night because you can’t stop worrying about what happened today? Are you constantly second-guessing almost every decision that you are faced with in life? Do your job, friendships or whole life seem to be overwhelming?
By reading this book, you`ll discover how to deal with your fears, anxiety, handle your perfectionism, and stop your overthinking for good.
What you should expect along the journey of practicing the techniques and strategies throughout this book is to be aware of where your mental chatter comes from, and how to address it.
Stop worrying about what you did today and start living in the moment. Stop living for tomorrow and start breathing in the positivity of today. Stop overthinking your future and make big changes to live your future now.
We are only ever promised today, so instead of obsessing over what you could have done at that social event or trying to control what you will do in your next appointment, learn to breathe in this moment you have now.
What you’ll learn:
How to Control Overthinking and Eliminate Negative Thoughts in Just a Few Minutes. 10 Powerful Tactics to Stop Anxiety and Worrying Permanently. How to Sleep Better, Even if Your Head Is Full of Thoughts. Simple Tips to Develop Self-Confidence and Decision-Making Skills. How to Remove Toxicity and Change Your Relationships for the Better. 5 Ways to Calm Anxiety (Worrying) in Five Minutes or Less. Troubleshooting Guide if Nothing Helps. How to Declutter Your Mind and Become What You Want in Life.This book will go through the reasons why the way you think now is not beneficial to your being and how positivity can greatly improve your outlook and put yourself in the direction you want your life to go.
So, quit being stuck, stop letting your mind trap you, and take control of what you want. There are finally lessons and a structure to get you to where you want to be rather than where you are now. AND, it’s all in this book.
Would You Like To Know More?Download this book to get started and turn off your overthinking for good!
Scroll to the top of the page and select the “Buy now with 1-Click” button.Audible Audio
First published May 13, 2019
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1006 people want to read
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Displaying 1 - 30 of 167 reviews
February 7, 2022
ehhhh straddling between 1 and 2. The book talks about mental health problems whilst simultaneously calling procrastination laziness which is odd.
Full review to come.
Full review to come.
November 11, 2021
I don’t want to sound unkind, but this is honestly one of the worst books I've ever read. I got it for free from Amazon, and I still feel short changed.
The sad thing is, I think buried in it somewhere, there are some decent ideas and strategies. However it is deeply and fundamentally flawed.
Where to start...
It reads like it was translated from another language, or was written by someone in their second language. Perhaps that is the case but it makes it a bit of a chore to read.
For example:
“Whatever someone fears is real to them and should be looked at with appreciation and never forced to overcome.”
You can understand it, but it is peculiar.
Along the same lines, in places it reads like a parody of self help books, which I'm assuming isn’t intentional? Self help by Alan Partridge?
“Rather than being fearful of your mistakes, try making mistakes on purpose, just to see what happens.”
Or self help by David Brent:
“A problem features goals and barriers. We have goals we want to reach, and then there are these hills or mountains, called barriers, that stand in our way to reach these goals. Problem solving is about overcoming these barriers so that we can reach our final destination: Our goals.”
Or self help by Troy McClure:
"it's your choice to wake up and be positive, and it really is that easy.”
GET CONFIDENT STUPID!
Confusingly, although it is supposedly a book about overthinking and how to avoid it,there are significant sections on worrying (fair enough), negative thoughts (related perhaps), insomnia and procrastination. Any of those are worth a book on their own, and trying to shoehorn it all into this one dilutes the overall message. If you want to write a book on dysfunctional thought patterns, then write that book, don’t cram everything you know into this one.
For a book about overthinking it is also quite concerning the amount of times the advice involves “pick it apart".
The book is also not above making completely false or unsubstantiated statements like:
“That restless leg syndrome is because your legs need to be stretched out and massaged.”
Restless leg syndrome is a medical condition, so I think it’s quite inappropriate to be chucking blasé stuff like that out.
Perhaps this is referenced somewhere, but it’s nigh on impossible to tell as the way the book is referenced is essentially just a great long list.
There is also just a lot of nonsense statements that are either cliché:
“the more decisions you have, the more likely it will become a bigger piece of a pie you can’t chew.”
Or just half thought through waffle:
“Bananas hold a ton of nutrients that will bring your sugar levels back to normal as well. Sometimes you may just be having a sugar attack from high or low sugar intake, so a banana will bring these levels back to normal, which will make you feel calmer.”
In the section on procrastination, reason starts to break down entirely. When describing tasks that aren’t urgent or important the author uses these:
“Anyway, they are activities like watching TV, surfing the Internet, playing games, and much more.”
Those aren’t tasks at all, they are leisure activities. You might as well say “completing your paid work is more urgent than going for a swim". True, and entirely unhelpful.
In the same section the author also describes procrastination as “lazy" which runs contrary to both the research on it and how most people experience it. It is also quite unhelpful if a person is trying to overcome that tendency.
You also find yourself questioning whether he knows what an emergency is:
“Or you can easily put off emergencies that you believe are not important, and those emergencies might actually turn into severe situations.”
If it isn’t important, or severe and can be easily put off, is it an emergency? Probably not. There is quite a bit in this section where the author seems to believe that procrastination involves not dealing with emergencies. I wouldn’t say this is a commonly used definition. People don’t typically procrastinate when they find their house is on fire, or when they lop off a finger.
Also from that section (which I'm starting to think might have been written during a lunch hour)
“An athlete will delay medications because they are so concerned about the current game.”
Sigh. Again, not procrastination! The athlete is putting something off, yes, but for a defined and potentially legitimate reason.
In all, this just feel careless, ill researched and poorly written. What useful tips it does contain can, I'm sure,be found elsewhere, without all the chaff.
The sad thing is, I think buried in it somewhere, there are some decent ideas and strategies. However it is deeply and fundamentally flawed.
Where to start...
It reads like it was translated from another language, or was written by someone in their second language. Perhaps that is the case but it makes it a bit of a chore to read.
For example:
“Whatever someone fears is real to them and should be looked at with appreciation and never forced to overcome.”
You can understand it, but it is peculiar.
Along the same lines, in places it reads like a parody of self help books, which I'm assuming isn’t intentional? Self help by Alan Partridge?
“Rather than being fearful of your mistakes, try making mistakes on purpose, just to see what happens.”
Or self help by David Brent:
“A problem features goals and barriers. We have goals we want to reach, and then there are these hills or mountains, called barriers, that stand in our way to reach these goals. Problem solving is about overcoming these barriers so that we can reach our final destination: Our goals.”
Or self help by Troy McClure:
"it's your choice to wake up and be positive, and it really is that easy.”
GET CONFIDENT STUPID!
Confusingly, although it is supposedly a book about overthinking and how to avoid it,there are significant sections on worrying (fair enough), negative thoughts (related perhaps), insomnia and procrastination. Any of those are worth a book on their own, and trying to shoehorn it all into this one dilutes the overall message. If you want to write a book on dysfunctional thought patterns, then write that book, don’t cram everything you know into this one.
For a book about overthinking it is also quite concerning the amount of times the advice involves “pick it apart".
The book is also not above making completely false or unsubstantiated statements like:
“That restless leg syndrome is because your legs need to be stretched out and massaged.”
Restless leg syndrome is a medical condition, so I think it’s quite inappropriate to be chucking blasé stuff like that out.
Perhaps this is referenced somewhere, but it’s nigh on impossible to tell as the way the book is referenced is essentially just a great long list.
There is also just a lot of nonsense statements that are either cliché:
“the more decisions you have, the more likely it will become a bigger piece of a pie you can’t chew.”
Or just half thought through waffle:
“Bananas hold a ton of nutrients that will bring your sugar levels back to normal as well. Sometimes you may just be having a sugar attack from high or low sugar intake, so a banana will bring these levels back to normal, which will make you feel calmer.”
In the section on procrastination, reason starts to break down entirely. When describing tasks that aren’t urgent or important the author uses these:
“Anyway, they are activities like watching TV, surfing the Internet, playing games, and much more.”
Those aren’t tasks at all, they are leisure activities. You might as well say “completing your paid work is more urgent than going for a swim". True, and entirely unhelpful.
In the same section the author also describes procrastination as “lazy" which runs contrary to both the research on it and how most people experience it. It is also quite unhelpful if a person is trying to overcome that tendency.
You also find yourself questioning whether he knows what an emergency is:
“Or you can easily put off emergencies that you believe are not important, and those emergencies might actually turn into severe situations.”
If it isn’t important, or severe and can be easily put off, is it an emergency? Probably not. There is quite a bit in this section where the author seems to believe that procrastination involves not dealing with emergencies. I wouldn’t say this is a commonly used definition. People don’t typically procrastinate when they find their house is on fire, or when they lop off a finger.
Also from that section (which I'm starting to think might have been written during a lunch hour)
“An athlete will delay medications because they are so concerned about the current game.”
Sigh. Again, not procrastination! The athlete is putting something off, yes, but for a defined and potentially legitimate reason.
In all, this just feel careless, ill researched and poorly written. What useful tips it does contain can, I'm sure,be found elsewhere, without all the chaff.
April 17, 2021
Great book for someone who is over analytical like myself. Definitely will try out the tips.
May 10, 2021
Easy read
One of the few books that doesn’t keep repeating itself, goes straight to the point, and touches on a broad amount of subjects so you can get started on getting yourself sorted.
One of the few books that doesn’t keep repeating itself, goes straight to the point, and touches on a broad amount of subjects so you can get started on getting yourself sorted.
August 31, 2025
There was some good advice in here, pretty standard for the most part, but good for those just getting into bettering their mental health.
October 8, 2021
Quick book to give you some tips on how to:
- get rid of negative emotions
- make decisions quicker
- stop trying to be perfect
- have a better sleep/calm yourself
- focus on positivity/ remove negativity
- be more productive
- process disturbing thoughts.
The last point is essential for me, as it helped me to overcome some of the really negative experience. The book doesn't go too deep, but it does a good job! It keeps the balance between explaining your something and giving practical advises.
- get rid of negative emotions
- make decisions quicker
- stop trying to be perfect
- have a better sleep/calm yourself
- focus on positivity/ remove negativity
- be more productive
- process disturbing thoughts.
The last point is essential for me, as it helped me to overcome some of the really negative experience. The book doesn't go too deep, but it does a good job! It keeps the balance between explaining your something and giving practical advises.
April 28, 2024
i got about 30 pages in before giving up, this book feels like i'm being mansplained overthinking by jeremy clarkson after a few packets of gear
August 8, 2025
Niestety wydawnictwo mnie zawiodło 😓słabiutki poradnik, który o wielu rzeczach mówi poza problemem postawionym w tytule. Nie do końca to było na temat. Poza tym, TYPOWE, o zgrozo, zwracanie się do czytelnika w stylu „pomyśl tak / zmień to / przestań robić tamto” - to tak nie działa x d ktoś chcący dostać wiedzę o podstawach zamartwiania się i tego typu procesach, raczej próbował już „po prostu” o czymś nie myśleć czy czegoś nie robić. Kiedy ci pseudospecjaliści zmienią styl i ton w tego typu swoich tekstach hahah ? XDD jestem na NIE 🤪
February 26, 2022
2 - 2.5
For me personally this wasn't all that helpful and I got annoyed at the bit about procrastination and managing your workload and by extension your work/life balance because it's clearly written by someone who makes the decisions, which is not at all helpful when you're the person who has to deal with the decisions others make and the consequences of other people's procrastination.
For me personally this wasn't all that helpful and I got annoyed at the bit about procrastination and managing your workload and by extension your work/life balance because it's clearly written by someone who makes the decisions, which is not at all helpful when you're the person who has to deal with the decisions others make and the consequences of other people's procrastination.
June 17, 2024
Ngl, i got this for free and…I feel like there was a reason for that
April 12, 2021
I struggled to get into this and found myself flicking through the pages without absorbing anything. A lot of theory but no useful or practical tips that I could relate to. It all felt too intense and didn't motivate me. This is just my personal experience though and I am sure for others it might be very useful.
June 16, 2022
Didn't really find it too helpful and honestly thought some of the methods would do more harm than good.
March 15, 2022
I've never understood reviews talking about the quality of editing until I read (tried to read to be more precise) this book. While I'm sure there is a lot of valuable information in it, it looks like a self published book printed at home to me. Like if a high school student was given an assignment to write an essay about overthinking - what would one do? Take various relevant articles and studies, put them somehow together hoping for an okay-ish grade. This is how it looked to me. I've never put a book aside for these reasons, but this one I couldn't finish (55 pages in). The information didn't make any sense, it seemed to not be in the right order, I often forgot what the chapter was about as it went sideways all the time and I had to check what I was reading about (chapters too long, lines too big so you visually can't distinguish between headers, subheaders and paragraphs). I just couldn't. I'm very disappointed I couldn't finish it, the content might be not that bad (or it is and I'm just too kind, who knows).
October 15, 2025
Listened to this as an Audiobook, narrated by the author
Very thought provoking self help book, which delves into why we overthink in certain situations and how to overcome these negative thoughts.
I came across this book as I was overwhelmed with self doubt during interviews when looking for a new job. I can at times have severe doubts which cause a lot of anxiety mentally and physically throughout my body, so I thought this might help.
The book is useful, however I thought that until you put the techniques into practice then it's not beneficial at all. The most helpful chapter is the last chapter (really short) in which the author outlines tips and tricks to calm them negative thoughts. But again unless you are willing to put it into practice then it's not worth the read.
Overall, I did like the book but only for the last chapter where I can put the tips to good use. I have recommend it to my sister to read/listen to as she suffers from severe anxiety also.
Very thought provoking self help book, which delves into why we overthink in certain situations and how to overcome these negative thoughts.
I came across this book as I was overwhelmed with self doubt during interviews when looking for a new job. I can at times have severe doubts which cause a lot of anxiety mentally and physically throughout my body, so I thought this might help.
The book is useful, however I thought that until you put the techniques into practice then it's not beneficial at all. The most helpful chapter is the last chapter (really short) in which the author outlines tips and tricks to calm them negative thoughts. But again unless you are willing to put it into practice then it's not worth the read.
Overall, I did like the book but only for the last chapter where I can put the tips to good use. I have recommend it to my sister to read/listen to as she suffers from severe anxiety also.
December 29, 2023
I picked this book as someone who ruminates frequently and has often experienced self-doubt. I had stop reading though. Advice was weak and thoughtless and in some cases, was more garble. One statement in reference to problems in friendship was to “make new friends online”.
April 23, 2023
this book is fine.. if u get assigned NHS CBT this is basically all they tell u #beentheredonethat 2.5 stars nothing particularly revolutionary here but i suppose could b a helpful starter
March 20, 2024
good helpful advice
This book was simple and explained things clearly. Good easy read.Would recommend to anyone for a quick reminder of what you need to do to help yourself.
This book was simple and explained things clearly. Good easy read.Would recommend to anyone for a quick reminder of what you need to do to help yourself.
May 10, 2025
this bored the hell out of me
January 26, 2024
This was a very surface level read and aside from a few tips about mindset, it all felt very superficial and at times unhelpful.
March 16, 2022
Overthinking
If there was a title for the one who overthinks the most, I would at least consider putting my hat in for it.
I have read a number of books on the subject of overthinking, as well as hundreds of methods on how to reduce it.
However this book has given me more information and more useful tips on spot reducing anxiety and the like than almost anything else I have ever read.
I am going to keep a hold of it for a while, so yes I would recommend it.
If there was a title for the one who overthinks the most, I would at least consider putting my hat in for it.
I have read a number of books on the subject of overthinking, as well as hundreds of methods on how to reduce it.
However this book has given me more information and more useful tips on spot reducing anxiety and the like than almost anything else I have ever read.
I am going to keep a hold of it for a while, so yes I would recommend it.
July 4, 2021
Great additions
I have been in psychotherapy for many years. Much of what Hill and Sharp mention I have already come across. But there were new aspects to some of those techniques. I also very much enjoyed the sections of decision making, problem solving, and ending procrastination.
I have been in psychotherapy for many years. Much of what Hill and Sharp mention I have already come across. But there were new aspects to some of those techniques. I also very much enjoyed the sections of decision making, problem solving, and ending procrastination.
August 11, 2019
Helpful techniques, looking forward to trying them in my life. This book was well-organized to offer simple to follow life layers and practical steps to move to a more present and less stressful way of handling reality.
December 26, 2020
Helpful techniques for anxiety and lots of good references
Good starting point to tackle anxiety, lots of references to look at to help, useful techniques. I mad going to put it into practice and hope to report back!
Good starting point to tackle anxiety, lots of references to look at to help, useful techniques. I mad going to put it into practice and hope to report back!
July 17, 2021
Easy to read, but definitely not my favorite. After a while it feels repetitive and boring. This book does have helpful tips for someone who is definitely starting to explore this topic. But not for me unfortunately..
September 8, 2021
This book contains excellent tips toward clearing your mind and think positively. I have practiced some of the thoughts included and found them useful specifically on how to avoid procrastination. Preparing for sleep and improving family relation by using I instead of you.
September 7, 2025
هذا الكتاب يقدم وعداً مكتوبا على الغلاف بقوله ( خطة مكونة من ٧ مراحل تمكنك من التحكم في الأفكار السلبية وتنقية ذهنك في غضون ٥ دقائق أو أقل) لكنه يخذلك من أول فصل؛
-رغم وجود تعدادات متناثرة تستحق التدوين-
هل قلت تعدادات؟! نعم فهو يصلح لأن يكون مصدر لتصاميم الأنفوجرافيك لكثرة المعلومات المرقمة .
قصة الكتاب:
الحقيقة أن هذا الكتاب أشبه بتجميعات تم وضع اسم شخص مشهور في المجال على غلافها -أقصد تيس هيل-، وهو أقرب للتوظيف التجاري لنجاحات كتاب آخر.
قصة الكاتب:
الكتاب له مؤلفين:
١- تشيس هيل: وهو متخصص في النمو الشخصي وإدارة التوتر والتفاعل الاجتماعي، وهو المؤلف الأكثر مبيعًا لكتاب "كيف تتوقف عن التفكير المفرط"، الذي حصد بسرعة لقب أفضل الكتب مبيعًا على موقع أمازون في كل من الولايات المتحدة والمملكة المتحدة- كتاب آخر بنفس العنوان فيما يبدو لأن المؤلف كان تشيس فقط-
٢- سكوت شارب
وهو اسم مكرر تعبت في العثور علي صاحبه لكني وجدت كاتب بهذا الاسم يعرف نفسه بأنه أنا زوج متفرغ، وأب لطفلين، وجامع للقصص، عاشق بلا خجل لثقافة المهووسين!
قصة القارئة:
أهدتني صديقتي عبير هذا الكتاب عام ٢٠٢٥، بعد أن لاحظت أنني دخلت دوامة تفكير مفرط جعلتني أعيش في أفكاري أكثر من عيشي في الواقع، وأخبرتني أنها لم تقرأه لكنها تعتقد أنني سأجد القليل مما يفيد إن لم أجد الكثير.
جماليات الكتاب:
وجود بعض المعلومات الجديدة من زاوية مختلفة
لم يعجبني في الكتاب:
ثلاثة أمور لم تعجبني في الكتاب وعي الحشو، والحشو، والحشو، حسنا هناك أمر رابع عدم التنظيم والتكرار.
رأيي:
كتاب مرهق بكثرة التعدادات التي توهمك بضرورة التركيز، لكنها لا تستحق ذلك.
خلاصات:
١- التفكير المفرط هو المبالغة في التفكير في أمر لايمكنك إخراجه من عقلك، وأفكار لايمكنك التحكم أو التخلص منها.
٢- تشكل الأفكار هويتنا، و مانتمنى أن نصبح عليه بصفتنا الفردية، لأنها تؤدي إلى الأفعال، والأفعال تشكل الشخصية.
٣- من العلامات التي تدل على أن عقلك عالق في تفكير مفرط: الأرق؛ القلق المستمر؛ التحليل المفرط لكل مايدور حولك، الخوف من الفشل، التشكيك في نفسك، الصداع، ألم العضلات والمفاصل، الإرهاق، عدم حضور الذهن والتيقظ الكامل.
٤- من طرق مواجهة التفكير المفرط : الوعي التام باللحظة الراهنة والعيش فيها بعيداً عن نمط الندم على الماضي أو القلق من المستقبل.
٥- يشخص التفكير المفرط كإضطراب حينما لاتفعل شيئا سواه.
٦- العيش في حالة إنكار لواقعنا قد يكون سبب رئيس للوقوع ضحية التفكير المفرط بالماضي أو المستقبل.
٧- السيروتونين ينظم المزاج والانفعالات ويشعرك بالحماس، الدوبامين يؤثر في التركيز واللاوعي ويشعرك بالمتعة والنشوة، والنورإبينفرين ينظم الانتباه وله وظيفتان هرمون للتوتر وناقل عصبي، وتكمن المشكلة في إن الدماغ قد يسيئ تقدير الموقف ويفرز والنورإبينفرين رغم غياب تهديد حقيقي.
٨- ردود الأفعال الفطرية على المؤثرات حولنا: القتال، الهروب، التجمد.
٩- أبرز التشوهات المعرفية: عقلية كل شيئ أو لاشيئ، التعميم المفرط، التفكير السلبي، التقلي من أهميم الظروف الإيجابية، التنبؤات الزائفة، توقع الأسوأ، امتلاك افتراضات عن ما لايجب ولا يجوز، وصم نفسك بعد الإخفاق، توهم المسؤولية عن ما لايمكنك التحكم فيه.
١٠- تقبل المجهول، المستقبل مجهول وغير المتوقع يحدث بشكل متكرر.
١١- اجراءات عاجلة لإزالة السمية من حياتك: حلل وضعك ومتى آخر مرة شعرت بالهدوء، استبدل الإيجابيات بالسلبيات سواء كانت ظروف أو أشخاص، تتبع الإيجابيات وأشكر النعم، ابحث عن شغفك، كافئ نفسك، تقبل الأخطاء، اطلب المساعدة المتخصصة.
١٢- قد لايكون التغيير سهلاً، وقد لايلاحظه أحد لكنه يحدث بالفعل.
١٣- تتم إعادة برمجة الدماغ بالتوقف عن تعدد المهام، والتركيز على مهمة واحدة، واستخدام مرشح الانتباه بتخصيص وقت لكل أمر لتقليل التشتت.
١٤- الشلل التحليلي: هو مرتبط بردة فعل (التجمد)، وتحتاج اتخاذ القرارات بدلا من استغراق وقت في تفنيدها؛ حدد القرارات التي تحتاج اتخاذها وصنفها بحسب الأهمية وصف كل واحد منها، ابحث عن الهدف النهائي ليسهل اتخاذ القرار، قسم القرار لأهداف إذا عجزت عن تحديد خيارات، احصل على رأي آخر.
١٥- أدمغتنا تتدرب من خلال تكرار العادات والأفكار والسلوكيات. (الحياة هي مانقنعه بأيدينا).
١٦- مراحل حل المشكلة: حدد المشكلة، اجمع المعلومات والبيانات الكاملة، البحث عن الحلول واعداد قائمة بها، اتخاذ القرار، اتخاذ الإجراءات.
١٧- لاستعادة الثقة بنفسك:
أولا: أسس لرحلتك الشخصية:
أ. تذكر إنجازاتك (٥ إنجازات)
ب. لاحظ نقاط قوتك.
ج. اكتشف مايهمك. (حدد أهدافك)
د. تحكم في عقلك (كن إيجابيا)
ه. التزم بالنجاح: عاهد نفسك على الإلتزام بأهدافك مهما كانت الظروف.
ثانيا: ابدأ رحلتك.
هي مرحلة التزام بتجاوز حدودك الحالية.
أ. ثقف نفسك (حدد المهارات التي تحتاجها لتنفيذ أهدافك وأهل نفسك فيها؛ حدد نقاط القوة التي لديك واستثمرها في تحديد الأهداف)
ب. ركز على الأساسيات (مهام صغيرة وأنجزها)
ج. ضع أهداف صغيرة وأكملها واحتفل بإنجازك فيها
د. استمر في تحسين عقلك( إيجابية وتحرر من الخوف)
ثالثا: اسع إلى تحقيق النجاح - اتخذ إجراء
استخدم كل ماتعلمته سابقا في تحقيق الأهداف الكبيرة المستدامة.
١٨- أفضل طريقة لمواجهة المماطلة هي إجراء المراجعات اليومية.
-رغم وجود تعدادات متناثرة تستحق التدوين-
هل قلت تعدادات؟! نعم فهو يصلح لأن يكون مصدر لتصاميم الأنفوجرافيك لكثرة المعلومات المرقمة .
قصة الكتاب:
الحقيقة أن هذا الكتاب أشبه بتجميعات تم وضع اسم شخص مشهور في المجال على غلافها -أقصد تيس هيل-، وهو أقرب للتوظيف التجاري لنجاحات كتاب آخر.
قصة الكاتب:
الكتاب له مؤلفين:
١- تشيس هيل: وهو متخصص في النمو الشخصي وإدارة التوتر والتفاعل الاجتماعي، وهو المؤلف الأكثر مبيعًا لكتاب "كيف تتوقف عن التفكير المفرط"، الذي حصد بسرعة لقب أفضل الكتب مبيعًا على موقع أمازون في كل من الولايات المتحدة والمملكة المتحدة- كتاب آخر بنفس العنوان فيما يبدو لأن المؤلف كان تشيس فقط-
٢- سكوت شارب
وهو اسم مكرر تعبت في العثور علي صاحبه لكني وجدت كاتب بهذا الاسم يعرف نفسه بأنه أنا زوج متفرغ، وأب لطفلين، وجامع للقصص، عاشق بلا خجل لثقافة المهووسين!
قصة القارئة:
أهدتني صديقتي عبير هذا الكتاب عام ٢٠٢٥، بعد أن لاحظت أنني دخلت دوامة تفكير مفرط جعلتني أعيش في أفكاري أكثر من عيشي في الواقع، وأخبرتني أنها لم تقرأه لكنها تعتقد أنني سأجد القليل مما يفيد إن لم أجد الكثير.
جماليات الكتاب:
وجود بعض المعلومات الجديدة من زاوية مختلفة
لم يعجبني في الكتاب:
ثلاثة أمور لم تعجبني في الكتاب وعي الحشو، والحشو، والحشو، حسنا هناك أمر رابع عدم التنظيم والتكرار.
رأيي:
كتاب مرهق بكثرة التعدادات التي توهمك بضرورة التركيز، لكنها لا تستحق ذلك.
خلاصات:
١- التفكير المفرط هو المبالغة في التفكير في أمر لايمكنك إخراجه من عقلك، وأفكار لايمكنك التحكم أو التخلص منها.
٢- تشكل الأفكار هويتنا، و مانتمنى أن نصبح عليه بصفتنا الفردية، لأنها تؤدي إلى الأفعال، والأفعال تشكل الشخصية.
٣- من العلامات التي تدل على أن عقلك عالق في تفكير مفرط: الأرق؛ القلق المستمر؛ التحليل المفرط لكل مايدور حولك، الخوف من الفشل، التشكيك في نفسك، الصداع، ألم العضلات والمفاصل، الإرهاق، عدم حضور الذهن والتيقظ الكامل.
٤- من طرق مواجهة التفكير المفرط : الوعي التام باللحظة الراهنة والعيش فيها بعيداً عن نمط الندم على الماضي أو القلق من المستقبل.
٥- يشخص التفكير المفرط كإضطراب حينما لاتفعل شيئا سواه.
٦- العيش في حالة إنكار لواقعنا قد يكون سبب رئيس للوقوع ضحية التفكير المفرط بالماضي أو المستقبل.
٧- السيروتونين ينظم المزاج والانفعالات ويشعرك بالحماس، الدوبامين يؤثر في التركيز واللاوعي ويشعرك بالمتعة والنشوة، والنورإبينفرين ينظم الانتباه وله وظيفتان هرمون للتوتر وناقل عصبي، وتكمن المشكلة في إن الدماغ قد يسيئ تقدير الموقف ويفرز والنورإبينفرين رغم غياب تهديد حقيقي.
٨- ردود الأفعال الفطرية على المؤثرات حولنا: القتال، الهروب، التجمد.
٩- أبرز التشوهات المعرفية: عقلية كل شيئ أو لاشيئ، التعميم المفرط، التفكير السلبي، التقلي من أهميم الظروف الإيجابية، التنبؤات الزائفة، توقع الأسوأ، امتلاك افتراضات عن ما لايجب ولا يجوز، وصم نفسك بعد الإخفاق، توهم المسؤولية عن ما لايمكنك التحكم فيه.
١٠- تقبل المجهول، المستقبل مجهول وغير المتوقع يحدث بشكل متكرر.
١١- اجراءات عاجلة لإزالة السمية من حياتك: حلل وضعك ومتى آخر مرة شعرت بالهدوء، استبدل الإيجابيات بالسلبيات سواء كانت ظروف أو أشخاص، تتبع الإيجابيات وأشكر النعم، ابحث عن شغفك، كافئ نفسك، تقبل الأخطاء، اطلب المساعدة المتخصصة.
١٢- قد لايكون التغيير سهلاً، وقد لايلاحظه أحد لكنه يحدث بالفعل.
١٣- تتم إعادة برمجة الدماغ بالتوقف عن تعدد المهام، والتركيز على مهمة واحدة، واستخدام مرشح الانتباه بتخصيص وقت لكل أمر لتقليل التشتت.
١٤- الشلل التحليلي: هو مرتبط بردة فعل (التجمد)، وتحتاج اتخاذ القرارات بدلا من استغراق وقت في تفنيدها؛ حدد القرارات التي تحتاج اتخاذها وصنفها بحسب الأهمية وصف كل واحد منها، ابحث عن الهدف النهائي ليسهل اتخاذ القرار، قسم القرار لأهداف إذا عجزت عن تحديد خيارات، احصل على رأي آخر.
١٥- أدمغتنا تتدرب من خلال تكرار العادات والأفكار والسلوكيات. (الحياة هي مانقنعه بأيدينا).
١٦- مراحل حل المشكلة: حدد المشكلة، اجمع المعلومات والبيانات الكاملة، البحث عن الحلول واعداد قائمة بها، اتخاذ القرار، اتخاذ الإجراءات.
١٧- لاستعادة الثقة بنفسك:
أولا: أسس لرحلتك الشخصية:
أ. تذكر إنجازاتك (٥ إنجازات)
ب. لاحظ نقاط قوتك.
ج. اكتشف مايهمك. (حدد أهدافك)
د. تحكم في عقلك (كن إيجابيا)
ه. التزم بالنجاح: عاهد نفسك على الإلتزام بأهدافك مهما كانت الظروف.
ثانيا: ابدأ رحلتك.
هي مرحلة التزام بتجاوز حدودك الحالية.
أ. ثقف نفسك (حدد المهارات التي تحتاجها لتنفيذ أهدافك وأهل نفسك فيها؛ حدد نقاط القوة التي لديك واستثمرها في تحديد الأهداف)
ب. ركز على الأساسيات (مهام صغيرة وأنجزها)
ج. ضع أهداف صغيرة وأكملها واحتفل بإنجازك فيها
د. استمر في تحسين عقلك( إيجابية وتحرر من الخوف)
ثالثا: اسع إلى تحقيق النجاح - اتخذ إجراء
استخدم كل ماتعلمته سابقا في تحقيق الأهداف الكبيرة المستدامة.
١٨- أفضل طريقة لمواجهة المماطلة هي إجراء المراجعات اليومية.
July 23, 2025
I am Tanveer lecturer in mathematics in Riphah international college Sargodha road Faisalabad.
How to Stop Overthinking" by Chase Hill and Scott Sharp provides a 7-step plan to overcome excessive thinking patterns and cultivate a positive mindset. The book helps readers understand overthinking, its signs, roots, and impact on daily life. It offers practical strategies to break free from overthinking, including mindfulness, cognitive restructuring, gratitude practices, and physical activity.
The authors emphasize setting boundaries, managing time effectively, and practicing self-compassion. They also stress the importance of challenging negative thoughts, reframing perspectives, and removing toxicity from life. Building resilience is key, achieved through developing a support network, cultivating positivity, and practicing mindfulness and meditation.
The book's step-by-step approach and real-world examples make it accessible and actionable. By following the strategies outlined, readers can reduce overthinking, achieve mental clarity, and improve their overall well-being. The book is a valuable resource for those seeking to manage overthinking and develop a more balanced mindset. With its practical advice and supportive tone, "How to Stop Overthinking" guides readers toward a more peaceful and productive life. By applying the book's principles, individuals can overcome overthinking and achieve greater mental freedom.
How to Stop Overthinking" by Chase Hill and Scott Sharp provides a 7-step plan to overcome excessive thinking patterns and cultivate a positive mindset. The book helps readers understand overthinking, its signs, roots, and impact on daily life. It offers practical strategies to break free from overthinking, including mindfulness, cognitive restructuring, gratitude practices, and physical activity.
The authors emphasize setting boundaries, managing time effectively, and practicing self-compassion. They also stress the importance of challenging negative thoughts, reframing perspectives, and removing toxicity from life. Building resilience is key, achieved through developing a support network, cultivating positivity, and practicing mindfulness and meditation.
The book's step-by-step approach and real-world examples make it accessible and actionable. By following the strategies outlined, readers can reduce overthinking, achieve mental clarity, and improve their overall well-being. The book is a valuable resource for those seeking to manage overthinking and develop a more balanced mindset. With its practical advice and supportive tone, "How to Stop Overthinking" guides readers toward a more peaceful and productive life. By applying the book's principles, individuals can overcome overthinking and achieve greater mental freedom.
October 10, 2021
The first part, let's say one third, of this book was quite engaging. The author describes overthinkers -stuck in their minds - ruminating over the past, and/or worrying over the future. Analysing things to the point of paralysis, or even turning to addictive behaviours or substances.
Worrying is fine to some, however over-worrying rooted in fear and over thinking rooted in denial, is counter productive, and even destructive. Signs can be anxiety, OCD, depression, sleeping disorders, exhaustion ,both mental and physical.
Constant worrying sets up or strengthens cognitive bias and importantly cognitive distortion.
The counter to an overthinking state is a mindful state. Free of past or future worries. Present. Feeling the wold around you as it really is, now. Without fear. With clarity.
All good so far.
But then the author comes up with a large number of techniques to get out of the Overthinking state, and more in the present, able to function effectively, mindfully if you like.
The techniques are a large collection, many of them overlapping, and/or repetitive , and quite detailed complex. I found myself often reading sub-titles and skim reading the text - perhaps I'm becoming quite familiar / bored with the tools presented.
So I found the latter half or 2 thirds of the book less engaging.
I feel some sharper editing might have helped.
Worrying is fine to some, however over-worrying rooted in fear and over thinking rooted in denial, is counter productive, and even destructive. Signs can be anxiety, OCD, depression, sleeping disorders, exhaustion ,both mental and physical.
Constant worrying sets up or strengthens cognitive bias and importantly cognitive distortion.
The counter to an overthinking state is a mindful state. Free of past or future worries. Present. Feeling the wold around you as it really is, now. Without fear. With clarity.
All good so far.
But then the author comes up with a large number of techniques to get out of the Overthinking state, and more in the present, able to function effectively, mindfully if you like.
The techniques are a large collection, many of them overlapping, and/or repetitive , and quite detailed complex. I found myself often reading sub-titles and skim reading the text - perhaps I'm becoming quite familiar / bored with the tools presented.
So I found the latter half or 2 thirds of the book less engaging.
I feel some sharper editing might have helped.
This entire review has been hidden because of spoilers.
July 17, 2023
Oh, my road with overthinking was a long one, I’ve found myself numerous times spacing out or zooming in on all the tiny intrussive thoughts I have sometimes. Over time you realise they aren’t yours, they just scare you and your body reacts in order to protect you exactly with a mechanism you don’t want: panic. But there are a lot of strategies out there that truly help you heal, therapists are not there just to listen to you, they can actually provide and it’s amazing what you can do if you work hard enough on a daily basis. But the strategies remain the same: journaling, mindfulness, exercise, meditation, positive self talk and accepting the unknown.
I’ve thought to myself, everybody doctor or not are firing the same strategies to get out of a funk, depression, anxiety, panic disorder, intrussive thoughts, which means these are the way out. They must work if everybody is recommending them, but if you don’t hit them daily, they will never work. As this book clearly states consistency is key. It’s an easy read that can help if you start implementing the advice, if not… it’s still another self help book on your shelf.
I’ve thought to myself, everybody doctor or not are firing the same strategies to get out of a funk, depression, anxiety, panic disorder, intrussive thoughts, which means these are the way out. They must work if everybody is recommending them, but if you don’t hit them daily, they will never work. As this book clearly states consistency is key. It’s an easy read that can help if you start implementing the advice, if not… it’s still another self help book on your shelf.
January 2, 2022
An Amazon freebie and not a complete waste of an evening but ultimately not hugely novel or revealing . Lots of the problems the book identifies as a product of overthinking - from anxiety to OCD - are simply explained and coping mechanisms suggested are so general as to be rather useless.
It seems obvious for example that banishing negative thoughts - a crucial cure-all advocated by the book - is a positive thing when tackling issues of self confidence and esteem. But those suffering probably don’t need to be told to look to meditation, list making or time management for help. In fact I’d suggest anyone turning to this book for true help will already have tried all these things and be well versed in the evils of procrastination and screens before bedtime.
All that said the book does not poke fun of overthinking and the damage it can do across all aspects of people’s lives. Even if it is just present to reenforce the legitimacy of debate and discussion around this and mental health disorders it is a positive contribution to the literary world.
It seems obvious for example that banishing negative thoughts - a crucial cure-all advocated by the book - is a positive thing when tackling issues of self confidence and esteem. But those suffering probably don’t need to be told to look to meditation, list making or time management for help. In fact I’d suggest anyone turning to this book for true help will already have tried all these things and be well versed in the evils of procrastination and screens before bedtime.
All that said the book does not poke fun of overthinking and the damage it can do across all aspects of people’s lives. Even if it is just present to reenforce the legitimacy of debate and discussion around this and mental health disorders it is a positive contribution to the literary world.
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