How to Combat Overthinking
Picture this…after a busy day you finally have a few quiet moments to yourself, only to immediately start wondering if you forgot to send an email or whether your coworkers noticed the coffee stain on your shirt this morning. Sound familiar? If so, you could be overthinking. Occasionally everyone overthinks situations, but some people are plagued with a constant barrage of thoughts all the time. Worrying and overthinking are part of the human experience, but when left unchecked, they can take a toll on your well-being.
Chronic overthinkers rehash conversations they had yesterday, second-guess every decision they make, and imagine disastrous outcomes all day, every day. Thinking too much about something often involves more than words, overthinkers conjure up disastrous images, too. Thinking too much prevents you from getting anything done and can wreak havoc on your mood. Dwelling on the same thoughts may even increase your risk of certain mental health conditions. Are you an overthinker?
If you’re an overthinker, you’re familiar with exactly how it goes. A problem keeps popping up in your mind, for example, a health worry or a dilemma at work, and you just can’t stop dwelling on it. You desperately try to find some meaning or solution. Round and round the thoughts go, but unfortunately, the solutions rarely arrive.
When we spend too much time analyzing our problems and dilemmas, we often end up more at a loss than we were to begin with. In addition, persistent overthinking can result in a wide range of symptoms such as insomnia, trouble concentrating, and loss of energy, which often leads to further worries regarding one’s symptoms, thereby creating a vicious cycle of overthinking. In some cases, this eventually leads to chronic anxiety or depression.
What is Overthinking?
Overthinking is when you repetitively dwell on the same thought or situation over and over to the point that it disrupts your life. Overthinking often involves two destructive thought patterns, ruminating and incessant worrying. Ruminating involves dwelling on the past, such as:
I shouldn’t have said those things to my boss yesterday. He must think I’m an idiot.
Persistent worrying involves negative, often catastrophic, predictions about the future, such as:
Everyone else will get promoted before me.
How do I learn to stop Overthinking?
There are many different techniques, like deep breathing, that may help alleviate the stress of
overthinking. You can also train your brain by remembering these 10 tips:
Notice your response
The way you respond to your thoughts can sometimes keep you in a cycle of rumination, or repetitive thinking. Rumination can often cause negative consequences to a person’s mental health. The next time you find yourself continuously thinking things over in your mind, notice how it affects your mood. Do you feel irritated, nervous, or upset? What’s the primary emotion behind your thoughts? Having self-awareness is key to changing your mindset.
2. Find a distraction
Stop overthinking in its tracks by involving yourself in an activity you enjoy. This can look
different for everyone, but some ideas include:
o Trying a new recipe
Working out
Learning a new hobby
Volunteering
3. Take a deep breath
I’m sure you’ve heard it a million times, but that’s because it works. The next time you find yourself tossing and turning over your thoughts, close your eyes and practice deep breathing.
4. Meditate
Developing a regular meditation practice can help clear your mind of nervous chatter by turning your attention inward.
5. Look at the bigger picture
How will the issues floating around in your mind affect you 5 or 10 years from now? Will anyone really care that you bought a dessert for the potluck instead of baking it from scratch? Don’t let minor issues turn into significant hurdles.
6. Do something nice for someone else
Think of ways you can be of service to someone going through a difficult time. Realizing you have the power to make someone’s day better can keep negative thoughts from taking over. It also gives you something productive to focus on instead of your never-ending stream of thoughts.
7. Stay present
Not ready to commit to a meditation routine? There are plenty of other ways to ground yourself in the present moment. Be here now. It’s impossible to rehash yesterday or worry about tomorrow when you’re living in the present. Mindfulness will help you become more aware of the here and now. Just like any other skill, mindfulness takes practice, but over time, it can decrease overthinking. Get outside. Take a walk outside, even if it’s just a quick lap around the block. Take inventory of what you see along the way, noting any smells that waft by or sounds you hear.
8. Embrace your fears
Some things will always be out of your control. Learning how to accept this can go a long way toward curbing overthinking. Accepting negative thoughts and fears can help improve psychological health. Of course, this is easier said than done, and it won’t happen overnight. But look for small opportunities where you can confront the situations you frequently worry about.
9. Challenge Your Thoughts
It’s easy to get carried away with negative thoughts. So, before you conclude that calling in sick is going to get you fired, or that forgetting one deadline will cause you to become homeless, acknowledge that your thoughts may be exaggeratedly negative. Remember that your emotions will interfere with your ability to look at situations objectively. Take a step back and look at the evidence. What evidence do you have that your thought is true? What evidence do you have that your thought isn’t true?
10. Ask for help
You don’t have to do it alone. Seeking outside help from a qualified therapist can help you develop new tools for working through your thoughts and even changing your mindset. With help, you can train your brain to think differently. Over time, building healthier habits will help you build the mental muscle you need to become mentally stronger.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.