How to let go of the heavy weight in my heart and stop overthinking?

Hello,

When it comes to feeling such strong emotions, it is important for us to try and figure out where they are coming from and to try and identify in what way we have been hurt. When you are feeling this way, it would be a good idea to think of what's been said and if possible, what emotion it's caused. Has it made you feel embarrassed? Ignored? Dismissed? Insulted? Lonely? Figuring this out gives a good starting point to explore the feelings in more detail. 

Sometimes this can be done by writing down what happened. Writing is a good way of making sense of thoughts and feelings. Sometimes if you are feeling overwhelmed by the feelings, writing them down can help you feel like you've gotten them off your chest, and hopefully they would not weigh heavily on you as you have described. 

It is important to be able to express our hurt too. When people say things that make you feel hurt, would you feel comfortable having a conversation with them about this? Why or why not? What do you think they would say? Perhaps you could write a letter to them (which you don't have to send) to help you find the words to express. If you do feel able to talk about these feelings with those who have hurt you, it could hopefully lead to them being considerate of you in the future. 

Also, it is so important to have self care in place which gives you some time away from your thoughts when you find that you are overthinking. Perhaps when you find yourself overthinking, you could take yourself out for a walk, listen to music that you enjoy or have some amusing videos to turn to that can take your mind off things. Often when we take time away from our thoughts, we can come back to them with a new perspective and it could help you challenge some of the difficult and hurt thoughts that you have. 

This is where mindfulness techniques come in really handy too. Paying attention to the world around you is a great way of managing your emotions when you feel that your thoughts are getting out of control. A popular technique to try is looking around you and identifying 5 things that you can see, 4 things that you can touch, 3 things that you can hear, 2 things that you can smell and 1 thing that you can taste. 

I certainly hope that some of these suggestions help. It can be so difficult when the actions of others have such a big impact on your wellbeing - it can lead to lots of feelings of being out of control. If you do feel that you would benefit from seeking support around these feelings, therapy sessions would be a great place to explore what is going on for you.