Name: 總是腦內小劇場？這 11 招讓你不再胡思亂想！ (11 simple habits to stop overthinking.)
Uploaded: 2026-01-30T21:01:30.000Z
Duration: 5 min 53 s

Do you ever replay conversations in your head?

你會不會在腦中一直重播某些對話？

程度副詞

Imagine worst case scenarios that haven't even happened?

想像那些甚至還沒發生的最糟情況？

情態副詞

Or feel mentally exhausted even when nothing physically tiring happened?

或是明明沒有做什麼體力活，卻覺得精神被榨乾？

And if you're watching this video, you're probably tired of it.

而如果你正在看這支影片，你大概已經受夠了。

Overthinking steals your peace, your sleep and your confidence.

過度思考會偷走你的平靜、你的睡眠，還有你的自信。

But the good news is this: overthinking is not your personality.

但好消息是：過度思考不是你的個性。

In this video, I'm sharing practical habits that can help you stop overthinking.

在這支影片中，我會分享一些實用的習慣，幫助你停止過度思考。

Calm your mind and feel more in control of your thoughts.

讓你的心靈平靜下來，並更能掌控自己的想法。

These habits don't require medication, expensive courses or drastic life changes.

這些習慣不需要藥物、昂貴的課程，或劇烈的生活改變。

Habit 1: Catch the thought, don't fight it.

習慣 1：抓住念頭，不要跟它對抗。

Most people try to stop overthinking by forcing their thoughts to disappear.

大多數人試著用「逼自己不要想」來停止過度思考。

Instead of fighting your thoughts, start observing them.

與其對抗念頭，不如開始觀察它們。

When you notice your mind racing, pause and mentally say, "I'm overthinking right now."

當你發現腦袋開始狂轉時，先停一下，並在心裡對自己說：「我現在正在過度思考。」

This simple awareness creates distance between you and your thoughts.

這個簡單的覺察，會在你與念頭之間拉開距離。

You are not your thoughts; you are the observer.

你不是你的想法；你是觀察者。

Once you name it, the thought loses some of its power.

當你為它命名，那個念頭就會失去一部分力量。

習慣 2：每天設定一段「擔心時間」。

Overthinking happens because your brain doesn't know when to stop worrying.

過度思考會發生，是因為你的大腦不知道什麼時候該停止擔心。

Choose a specific 15 to 20 minute time every day as your worry time.

每天選一個固定的 15 到 20 分鐘，當作你的擔心時間。

During this time, allow yourself to think, analyze and write down all your worries.

在這段時間裡，允許自己去想、去分析，並把所有擔憂寫下來。

Outside this time, when overthinking starts, tell yourself,

而在這段時間之外，當過度思考開始時，告訴自己：

"I'll think about this during my worry time."

「我會在我的擔心時間再想這件事。」

久而久之，你的大腦就會學會界線。

Your mind feels heavy because it's holding too many thoughts at once.

你的腦袋會覺得沉重，是因為它同時扛著太多想法。

Every time you feel overwhelmed, write down everything that's on your mind without judging or organizing it.

每當你覺得快撐不住時，把腦中所有事情都寫下來，不要評斷，也不用整理。

Just unloading thoughts on paper brings clarity and calm.

只要把想法卸載到紙上，就能帶來清晰與平靜。

A confused mind needs expression, not suppression.

混亂的心需要表達，而不是壓抑。

Overthinking often comes from making too many decisions every day.

過度思考常常源自於每天要做太多決定。

From what to wear, what to eat, what to reply.

從穿什麼、吃什麼、回什麼訊息。

Decide certain things once and stop redeciding them daily.

有些事情一次決定好，就不要每天反覆重新決定。

The fewer decisions you make, the more mental energy you save.

你做的決定越少，省下的心力就越多。

平靜的生活，從更少的選擇開始。

過度思考會住在一個靜止不動的身體裡。

Walking, stretching, yoga or even dancing helps regulate your nervous system.

散步、伸展、瑜伽，甚至跳舞，都能幫助調節你的神經系統。

If your mind feels stuck, move your body.

如果你的思緒卡住了，就去動動身體。

Habit 6: Stop seeking constant reassurance.

習慣 6：停止不斷尋求他人安慰。

Overthinkers often ask others for repeated reassurance.

過度思考的人常常會反覆向別人尋求肯定。

While occasional reassurance is fine, constant seeking increases dependency and anxiety.

偶爾需要安慰沒關係，但不斷尋求肯定會增加依賴與焦慮。

Remind yourself of times you handled things well.

提醒自己那些你曾經把事情處理得很好的時刻。

Confidence grows when you stop outsourcing your piece.

當你不再把內心的平靜外包出去，自信就會慢慢長出來。

Consuming too much content, news, social media, opinions feeds overthinking.

攝取太多內容、新聞、社群媒體、他人意見，會餵養你的過度思考。

你的大腦需要安靜，才能消化與整理。

有意識地選擇你要吸收的內容。

Not every piece of information deserves your attention.

不是每一條資訊都值得你關注。

A quiet mind comes from a selective mind.

安靜的心，來自有選擇的大腦。

Habit 8: Practice "what I can control" thinking.

習慣 8：練習「我能控制什麼」的思維。

Overthinking focuses on things you can't control.

過度思考會把焦點放在你無法控制的事情上。

把注意力轉回你能控制的部分。

Ask yourself, "What is in my control right now?"

問問自己：「我現在能控制的是什麼？」

When your mind races, your breathing becomes shallow.

當你的思緒狂奔時，你的呼吸會變得很淺。

Slow breathing signals safety to your brain.

慢呼吸會向大腦傳遞「安全」的訊號。

This habit instantly brings your nervous system out of panic mode.

這個習慣能立刻讓你的神經系統脫離恐慌模式。

Overthinking and perfectionism go hand in hand.

過度思考和完美主義常常是綁在一起的。

Wanting everything to be perfect keeps your mind stuck.

想要每件事都完美，只會讓你的思緒卡住。

Peace comes when you stop demanding perfection from yourself.

當你不再要求自己完美，平靜就會到來。

習慣 11：建立一套平靜的夜間儀式。

過度思考常常在夜晚變得更嚴重。

建立一個能讓你放鬆的睡前流程。

A relaxed night routine leads to a calmer mind the next day.

放鬆的夜間儀式，會帶來隔天更平靜的心。

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總是腦內小劇場？這 11 招讓你不再胡思亂想！ (11 simple habits to stop overthinking.)

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