Apko ya smjhna ho ga ky zyada sochny ka nuksan ya hai ky ap practicaly boht c chezun ko nazr andaz krny lgty hn eski wja sy ruzana ky kam b disturb hony lgty hn. Phly tu positive soch apnani ho gi es hwaly sy ky muslsal sochty rhny sy jo kam krny ky han wo disturb ho jaty hn es liya en sochun py control hasil krna ha. Kuch zruri steps py aml kr ky ap es msly ko control kr skty hn. 

1. Jasy hi koi soch bilawaja ki anay lgy forn khud ko stop kahain. Takay apki twajjo os soch ya khayal sy hat jay.

2. Bjay soch ko mzeed soch ky wqt zaya krny ki bjay os soch ko ksi paper py likh dain aur sochain ky ap ny wo soch es paper py likh ky osy paper ky hwaly kr diya bjay oska bojh dimagh mn utha ky ghomny ky.

3. Khud ko ksi musbat kam mn masroof krr dain. Taky twajjo ksi kam ki tarf muntakil ho jay. Ksi khayal ky dimagh mn any py jitna ap osy sochain gy wo utna hi ap ky dimagh py swar rhy gi jb ky khud ko ksi kam mn msroof kr dyny sy wo bilawja ki soch apki twajjo sy nikl jay gi.

4. Esky sath hi khud ko present yani mojooda halat mn ly ky ain khud sy pochain "mn kahan hun? Kya kr rha/rhi hun. Aur jhan han jo kr rhy hain os ki trf apni twajjo ly kr ain .

Es trha sy rozana kran taky ap musalsal sochny ki kafiyat sy khud ko nikal sakain. Ya smjhna ho ga apko ky hr wqt sochny sy bhtr ha khud ko amllan kam mn masroof kiya jay. Apny rozana ky kamu ko b ak paper py likhain unki list bnain aur osi trteeb sy ruzana ky kam krn. Taky zyada waqt sochun mn gum rhny ki bjay kam mn masroof guzry.