Overthinking is almost second nature in a world where notifications are constant and mental clutter is everywhere. There’s no quick fix, but certain Japanese philosophies, practices, and techniques can help you to calm down, gain clarity, or quieten the noise inside your head. These philosophies encourage simplicity, acceptance, and presence. They don’t eliminate overthinking overnight, but they help you respond to your thoughts rather than getting trapped in them,” she explains.Here are five Japanese techniques that can help you manage an overactive mind more effectively.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. IkigaiAt the core of Ikigai, it is about having a purpose, a reason for getting up in the morning. “Concepts such as Ikigai give a sense direction to everyday life.” When your actions feel meaningful, there is less space for the mind to spiral into overthinking,” says Dr Shankar.Instead of constantly questioning your choices, aligning your day with what matters to you can create a sense of calm and focus, she adds.Wabi-SabiPerfectionism often fuels overthinking, endless loops of “what if” and “what could have been better.” Wabi-Sabi, the Japanese philosophy of embracing imperfection, offers a way out.Story continues below this ad”When you stop striving for perfection and begin to accept situations as they are, you naturally reduce mental resistance,” explains Dr Shankar. “This shift allows you to appreciate the present moment instead of overanalysing it.”ALSO READ | The Japanese swear by these 5 habits to live a long, healthy lifeHere’s how Ikigai calms an overthinking mind (Photo: Freepik)Shinrin-yokuAlso known as “forest bathing,” Shinrin-yoku encourages spending mindful time in nature, and its benefits are backed by science.”Shinrin-yoku has been shown to lower cortisol levels, reduce blood pressure, and ease anxiety,” says Dr Shankar. It regulates the nervous system and reduces cognitive overload. Story continues below this adEven a short walk in green spaces without distractions can help reset your state of mind, she says. It may seem unrelated, but it has a subtle but important role in mental health. Dr Shankar says that “Hara hachi ba promotes mindful eating, and prevents the sluggishness which often follows overeating.” “When your body feels lighter, your mind tends to feel clearer and less overwhelmed.”Kintsugi and OubaitoriKintsugi, the art of repairing broken pottery with gold, symbolises embracing flaws, while Oubaitori encourages individuals not to compare themselves with others. “These ideas reduce the self-criticism that is a major cause of intrusive thoughts and repetitive thinking,” explains Dr Shankar. “You might still have these thoughts, but with time you will become less reactive. That’s when real change occurs.”
