Overthinking can be a source of stress, anxiety, and unhappiness. Many people struggle with it, which can affect their mental and physical health.
Japanese techniques help well-being because they are based on centuries of ancient wisdom and cultural values promoting harmony, balance, and peace.
In this blog post, I will share 7 techniques and how you can apply them to calm your mind.
Stop Overthinking with the Best Japanese Techniques
Many Japanese cultural practices have the potential to alter our lives drastically. While these practices are native to Japan, their efficacy and simplicity have made them popular worldwide.
1. Shoganai
Shoganai means “it can’t be helped” or “there is no use worrying about it”.
It is a way of accepting what you cannot change and focusing on what you can do instead.
For example, if you miss a deadline, you can say “shogunate” and move on to the next task rather than dwelling on the past and feeling guilty.
Shoganai helps you let go of things beyond your control and avoid wasting your energy on overthinking.
It also helps you to be more flexible and adaptable to changing situations.
The next time you face a problem that you can’t solve, try “shogunate” and see how it makes you feel.
2. Shinrin-yoku
Shinrin-yoku means “practice of relaxing” or “walking slowly in the forest atmosphere”.
Spending time in nature, especially among trees, is a practice to calm your mind and body.
Studies have shown that shinrin-yoku can lower blood pressure, heart rate, cortisol levels, and stress hormones.
It can also boost your immune system, mood, and creativity.
Shinrin-yoku helps you to unplug from the digital noise and reconnect with the grounding energy of nature.
It also allows you to be more mindful and aware of your surroundings and feelings.
The next time you feel overwhelmed by your thoughts, try taking a walk in the park, breathing in the fresh air, and listening to the sounds of nature.
3. Nenbutsu
A simple mantra, such as “om” or “namasté” (the practice for “nenbutsu”), can serve as an anchor for the mind and stop the overthinking cycle.
It can be done aloud or silently, depending on your preference.
The most common phrase in nenbutsu is “Namu Amida Butsu”, which means “I take refuge in Amida Buddha”.
The repetitive sound acts as a gentle wave, washing away intrusive thoughts and returning you to the present moment. It also helps you to cultivate a sense of gratitude and compassion.
When you feel anxious or restless, try chanting nenbutsu and see how it calms you down.
4. Zazen
Zazen means ” all forms of sitting meditation” and is the core practice of Zen Buddhism.
It involves sitting comfortably with your eyes half-closed and observing your breath and thoughts without judgment.
You don’t try to stop or change your thoughts but simply let them come and go like clouds in the sky.
Zazen helps you to train your mind to be more present and less attached to your thoughts.
It also enables you to understand yourself and your reality better.
The more you practice zazen, the more you can reduce overthinking and find inner peace.
If you have some free time, try sitting in zazen and see how it clears your mind.
5. Gaman
Gaman means “endurance” or “perseverance”. It is about facing difficulties with determination and resilience.
It is also about being patient and not giving up on your goals.
Gaman is a highly respected value in Japanese culture and is often seen as a sign of strength and maturity.
Gaman helps you to overcome challenges and achieve your dreams.
It also assists you to cope with stress and uncertainty. Instead of viewing overthinking as an enemy to be defeated, you can see it as a challenge to be met with calmness and determination.
Whenever you encounter a setback or an obstacle, try “gaman” and see how it motivates you to keep going.
6. Wabi-sabi
Wabi-sabi is a concept that embraces imperfection and transience.
It is about finding beauty and meaning in the flaws and imperfections of things and people.
It is also about accepting that nothing lasts forever and that change is inevitable. Wabi-sabi is a philosophy that celebrates the natural cycle of life and death.
Wabi-sabi helps you to appreciate what you have and who you are.
It also helps you to let go of unrealistic expectations.
Enjoy life’s simple and imperfect moments instead of overthinking about achieving perfection.
If you feel dissatisfied or insecure, try looking at things from a wabi-sabi perspective and see how it changes your attitude.
7. Ikebana
It is flower arrangement” practice with careful attention and creativity.
It suggests that you do it in a very thoughtful manner with the utmost attention.
You will see how quickly your mind stops focusing on unpleasant thoughts when it is too preoccupied with making something beautiful.
Conclusion
Overthinking can be a harmful habit that robs you of your happiness and well-being. But you can break free from it by using these techniques.
By adopting these habits into our daily lives, we can create a lifestyle that supports mental clarity, physical well-being, and happiness.
Stop overthinking and start Happy living!
Comment below on which technique you like the most.
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Frequently Asked Questions
1. I’m not familiar with Japanese concepts. Will I understand these techniques?
Don’t worry! Each technique is quite simple, focusing on its practical application. The Japanese techniques add a touch of cultural wisdom, but the benefits are universal.
2. Do I need special equipment or skills for these techniques?
No! Most techniques involve mindfulness, breathing exercises, or reframing thoughts, which are readily available anywhere.
3. Which technique among the above is the quick fix for overthinking?
While every technique offers something valuable, Shoganai, accepting what’s beyond your control, can be an assertive step to letting go of mental burdens.
4. How long will it take to stop overthinking completely?
Overthinking is a habit, and breaking it takes practice. Be patient with yourself, and remember, even small shifts in your mental approach can make a big difference.
About The Author - Jyotsna
