过度思考 is usually a result of noise in our minds, being under pressure, and feeling as though we must always make the right choice. The Japanese have their own approach to this issue.
Instead of trying to fight off thoughts, the Japanese look towards rhythm, simplicity, repetition, and paying close attention to details.
The Japanese techniques to reduce stress are usually quiet and practical, rather than dramatic, and give you an opportunity to slow down long enough to connect with the present moment.
These techniques are interesting because many seem quite ordinary, but they surely have a big impact.
1. Shinrin-Yoku: Walking Without a Goal
Shinrin-yoku is less about exercising and more about relaxing the activity of the mind by walking in nature for no other reason than to be there.
During the walk, you do not listen to a podcast or think about your next productivity goal, nor do you try to rush through the walk.
Researchers in Japan have determined that when we slow down in nature and walk at a slower pace, we not only clear our heads but also, by giving our brains less to process, create room for more creativity.
Part of the experience of shinrin-yoku is to notice some of the sensory details around you, such as the way the wind feels on your face, the smells of nature, and what is going on around you.
The goal of this practice is to temporarily give our brains less to think about, i.e., less to process.
2. Kaizen: Improving One Tiny Thing
ǞǞǞ kaizen process focuses on continuous improvement of various small things instead of making large changes to your life. Overthinkers will often find themselves feeling “frozen” in their thought process because they are trying to change everything in their life at once.
The kaizen process breaks this cycle by reducing the amount of 压力 that is placed on you to create change by suggesting that you only improve one small aspect of your life, such as drinking more water, cleaning out one shelf, or going to bed 30 minutes earlier.
By making improvements that feel emotionally attainable, you create a sense of achievement and motivation to continue making these types of minor improvements. Mental resistance decreases when we make goals easier to achieve.
3. Wabi-Sabi: Accepting Imperfection
Wabi-sabi is a Japanese way of thinking about the value of imperfection and temporary beauty. Learning to stop expecting to reach a perfect end goal.
People may overthink when they want to have maximum control over every single aspect of the process. By practicing wabi-sabi, one can move their attention from the process and find beauty in broken, old, and imperfect things.
When you accept things that are imperfect or incomplete as such, it will reduce the feelings of anxiety faster than trying to achieve the impossible.
4. Cleaning as Mental Reset
Cleaning should be connected with feelings of clarity, rather than obligation. When your mind is filled with overwhelming thoughts, perform a physical activity that allows you to have a clear space.
Instead of cleaning everything, start with one small area (such as your desk or your sink), and you will notice your mind has stopped spinning. A clean space can create an impact on your mind that you did not expect.
5. Ikigai: Stop Searching for One Perfect Purpose
Many people assume ikigai is looking for one awesome “life purpose” that will provide fulfillment; however, ikigai can simply represent having many simple purposes that will make you happy day in and day out.
Overthinking creates a lot of stress because overthinkers feel the need to figure out one perfect path right away, versus taking their time and finding multiple things that make their current life meaningful, like cooking breakfast slowly, nurturing plants, or taking a walk through a favorite neighborhood.
Purpose may not come in the form of some kind of huge event; it may come through routine, as its spontaneity creates space to grow.
6. Tea Rituals and Slow Repetition
In traditional Japanese tea ceremonies, pace and repetition are very slow and purposeful, which helps reduce mental noise because a person’s consciousness is focused on what is happening in their physical body.
Overthinking often comes from multitasking in your mind. Repetition brings you back out of that pattern.
7. Ma: Leaving Empty Space in Life
"Ma” represents the aesthetic principle of making something more special by putting space around it. Emptiness is not wasted in Japanese design or culture; overthinkers often try to fill their lives with noise, stimulation, and productivity.
“Ma” is used to refer to the time we leave to allow our thoughts to settle on their own. One unexpected aspect of “Ma” is that silence and space can help create balance.
Those whose thought patterns create mental input all the time almost always have anxiety. Space provides room to recover from mental burdens.
8. Observe Seasonal Change
Many Japanese traditions emphasize seasonal changes and fleeting events, such as cherry blossoms blooming, seasonal storm patterns, autumn leaves falling from trees, and changing sunlight.
Observing seasonal change creates a habit of being present. Overthinking constantly pulls you into the future to fear what might happen or gets you stuck in the past with regrets.
When you observe seasonal changes, you can shift your attention back to the environment that exists physically now.
9. Hara Hachi Bu: Stopping Before Overload
The Japanese tradition of eating until you are 80% full, or “Hara Hachi Bu,” applies emotionally to your life.
Many people overload themselves on social, mental, and emotional levels without realizing their limits, because they tend to consume an overwhelming amount of information. Hara Hachi Bu encourages you to stop before you are fully exhausted.
An unexpected aspect of Hara Hachi Bu is that feeling balanced is usually much calmer than feeling full. Pushing yourself to do a little less creates much more clarity than if you continue pushing yourself to do more.
10. Purposefully Do Things Slowly
Our speed-driven lifestyles create tremendous pressure; in order to avoid creating that pressure, many Japanese practitioners slow down their typical everyday tasks, such as walking, cooking, and organizing.
Nervous urgency creates many of our overthinking thoughts. Moving 慢慢地 tells the mind that we are safe. A calming rhythm gives you more control than you expect.
Born and raised in Bosnia and Herzegovina. Ever since I was a little girl, my imagination knew no bounds. I remember vividly how I’d scribble down short stories, each page bursting with adventures and characters conjured up from the whimsy of my mind. These stories weren’t just for me; they were my way of connecting with my friends, offering them a slice of my fantasy world during our playtimes. The joy and excitement on their faces as we dived into my fictional realms motivated me to keep writing. This early passion for storytelling naturally evolved into my pursuit of writing, turning a childhood hobby into a fulfilling career.