In a period where the world is chaotic and everything seems upside down, it can be hard to calm your mind. In these changing times, our minds often go into overdrive, leading to stress, anxiety, depression, and insomnia. This is often driven by the principle of overthinking.

> _Overthinking occurs when our minds refuse to be silent and constantly grapple with a series of thoughts._

Fortunately, Rachel Ramos has discovered a way to combat overthinking. Ramos is a world-renowned Behavioral Response consultant, developer of the Tweekit app, and founder of the Recovery Formula site. She struggled with mental health issues for many years before discovering this new method of self-soothing. [Here's her story.](https://shrinkme.io/FiveHatsTechniqueStory) The key to breaking the cycle of overthinking is to distract your mind and focus on something else.

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The 5 Thinking Hats Method

Step 1: Name 5 things you can physically see.

Become aware of your surroundings and look specifically for things you can see. For example, instead of just saying "chair," describe it as a brown chair, torn, and large enough for two people to sit in.

Step 2: Name 4 things you can actually feel.

Take a moment to move your toes inside your shoes or feel the material of your sweater against your arm. Pick up a pen and notice its shape and size.

Step 3: Name 3 things you can hear.

Close your eyes and listen closely to your surroundings. Can you hear a dog barking in the neighborhood? A lawnmower running? A baby crying in the next room? Identify three sounds and separate them from other noise.

Step 4: Name 2 things you can smell.

With your eyes closed, try to identify specific scents like popcorn, flowers, sweat, peanut butter, perfume, or cleaning products.

Step 5: Name 1 good thing about yourself.

This is often the hardest part because it requires you to focus on yourself. Think of a positive quality about yourself as quickly as possible, before any negative thoughts can intrude. Remember, you are a precious and beautiful soul, and you will get through this.

Give It Time

The 5 Thinking Hats method has been found to help stop the cycle of overthinking and can reduce anxiety in the long term. The approach can be adjusted or expanded based on your needs. The key is not to cure yourself all at once but to take gradual steps to improve with the exercises that benefit you.

[The 5 Thinking Hats Technique]

We hope you found this article helpful and would love to hear about the ways you deal with stress and anxiety. Please feel free to leave comments below. You can also print out the above list of the method to carry with you for reference when needed. Take care and be safe!