Imagine you are in a train and suddenly this strange thought comes rushing to your head:
“What if this train gets off the track?”
“What if I get stomped on while disembarking?”
And so on…
This is not ‘simple worry’. This is clearly overthinking.
At some point in our lives, we all experience situations that cause us worry or stress, leading to sleepless nights when our brain refuses to switch off. Whether you are a chronic overthinker or are faced with a tough decision, this is a common experience. It is human nature to evaluate situations and consider different options, but it becomes overthinking when you are unable to break free from your own thoughts.
The classic definition of overthinking is “to think about something too much or for too long.” However, when you are unable to silence your concerns and find yourself trapped in a cycle of continuous thinking, it becomes overthinking. This can lead to a state of paralysis, where you are unable to make a decision or take action. This is never beneficial for your well-being.
Changing your destructive thought patterns can be a challenging task, much like any other habit. However, with consistent practice, it is possible to train your brain to think differently. Below are six techniques that can help you put a stop to overthinking everything:
Determine When Exactly You Are Overthinking
Overthinking can become a habitual behavior to the point where it goes unnoticed. It is crucial to start paying attention to your thought patterns to recognize when you are doing it.
Negative and destructive thought patterns can manifest in various forms, some worse than others. These patterns often emerge during stressful or challenging times, exacerbating the negative effects of overthinking. Two of the most common patterns are rumination and incessant worrying.
Rumination refers to the repeated occurrence of a single or interconnected negative thought in one’s mind. This is frequently observed in perfectionists, and it can contribute to depression and alienating others. Incessant worrying, on the other hand, involves a constant anticipation of things going wrong in different aspects of one’s life. It is not necessarily linked to a specific event but is closely linked to one’s limiting beliefs and personal narrative.
When you find yourself repeatedly replaying events or worrying about uncontrollable situations, acknowledge that it is not helpful. Remember, thinking should only be productive if it leads to positive action.
Think Of An Answer/Solution Quickly
Focusing on problem-solving is more useful than fixating on your problems. If it is something you can change, consider potential solutions and challenge yourself to come up with five options.
For things outside of your control, such as a natural disaster, focus on developing coping strategies. Concentrate on what you can manage, like your attitude and effort.
Schedule When To Think Of Your Excessive Thoughts
Spending excessive amounts of time pondering over your problems is unproductive, but taking a brief moment to reflect can be beneficial. Examining how you can approach things differently or identifying potential challenges in your plan may help you perform better in the future.
Allocate a 20-minute slot in your daily schedule for “thinking time.” During this period, allow yourself to worry, ruminate, or contemplate whatever is on your mind.
When the time is up, move on to other tasks. If you find yourself overthinking outside of your scheduled time, remind yourself to address those concerns during your next thinking session.
Don’t Dwell Too Much On The Past
Individuals who know how to avoid overthinking recognize that dwelling on the past is unproductive. Overthinkers often expend energy on hypothetical scenarios and regretful thoughts, but this kind of rumination does not alter past events. The only aspect you can alter is the significance you ascribe to it.
Releasing the past involves refusing to let your errors determine your future decisions and emotions. It entails forgiving others and relinquishing your resentment towards them. This is one of the most crucial ways to transform your narrative.
Channel Your Energy To Other Hobbies
Attempting to prevent a thought from entering your mind by simply telling yourself to stop thinking about it is counterproductive. The more you try to push it away, the more persistent it becomes.
Instead, try changing the channel in your brain by engaging in a different activity. Consider exercising, having a conversation about a completely unrelated topic, or working on a project that captures your attention. Doing something new will interrupt the stream of negative thoughts and provide a mental break.
More Tips
- There’s a big difference between intuition and fear. Overthinkers frequently struggle to differentiate between the fear of making a mistake, which can result in excessive rumination and indecisiveness, and a profound sense that something is amiss. To move beyond this pattern, it is important to discern whether fear or intuition is influencing your behavior. You can determine whether fear or intuition is at work and how to proceed by connecting with your body, taking a few deep breaths, and fully experiencing what it would be like to make a decision. This will help you distinguish between the two and take the necessary next steps.
- Practice solution-oriented questions. Asking yourself the wrong questions, such as repeatedly asking ‘Why do I always think so much about everything?’ won’t aid in identifying the underlying reason for your overthinking or promoting a positive change. In fact, it may only perpetuate further overthinking. Instead, ask proactive, solution-oriented questions that allow you to make positive changes. Asking proactive questions can aid in changing your thought patterns and behaviors, leading to a decrease in overthinking and an improvement in your overall well-being. For instance, instead of asking yourself why you’re always lonely, alone, and ‘loveless’, try asking “What specific qualities do I desire in a partner, and how can I create a strong and harmonious relationship?”
Final Thoughts
Overthinking in itself is not classified as a mental disorder, but the presence of overthinking symptoms can suggest the existence of another mental disorder, such as anxiety or depression. It can be difficult to determine which condition caused the other, as they often occur simultaneously. It is important to note that even though overthinking is not classified as a mental disorder, it can have detrimental effects on one’s life and should be acknowledged and dealt with.
Learning how to stop overthinking and living in the present can lead to increased happiness, improved rest, and a positive impact on those around you. Remember that life is unfolding for your benefit, rather than happening to you in a negative sense. Even negative emotions can be seen as gifts that aid in personal growth and can result in positive outcomes.
