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Have you ever felt like your mind is spinning in circles, but you’re not getting any closer to your goal or you are stuck in the past? That’s what overthinking feels like.
In psychological terms, overthinking is a pattern of repetitive negative thinking. It might seem like productive planning or even problem solving, but it’s actually counterproductive.
This tendency is often linked to various mental disorders, something I encounter regularly in my work as a psychotherapist. It’s no wonder: constantly dwelling on thoughts without progress can quickly take a toll on your mental health.
The key is to recognize and stop overthinking before it starts affecting your daily life. However, this is easier said than done.
I’ll be sharing some strategies to help you reduce overthinking and live more in the present moment.
Calming Yourself Down
When you find yourself caught up in overthinking, it can quickly put you in an uncomfortable emotional state. But don’t worry, there are ways to hit the brakes on that overthinking train! One quick fix is to distract yourself from those thoughts since, let’s face it, they are not exactly helpful and just make you feel worse.
It’s crucial to calm yourself down because when we’re feeling anxious or stressed, our ability to think clearly takes a nosedive, and we’re more likely to fall into the trap of negative thinking. Ever heard of catastrophic thinking? It’s when the worst-case scenario starts to feel like the only outcome.
One effective way to calm those racing thoughts is through breathing exercises. They help soothe your nervous system and bring you back to a place of calm. Another great strategy is to do a mindfulness exercise, like focusing on your surroundings and naming different colors or objects. This helps keep you grounded in the present moment, away from those pesky thought spirals.
Identifying the Type of Overthinking
If you want to tackle overthinking for the long haul, it’s important to understand what kind of overthinker you are. Let’s start by recognizing overthinking as those repetitive, negative thoughts that just won’t quit. They can be about the future (worrying) or the past (rumination), and they often feel like they’re out of our control.
By identifying the type of overthinking you tend to do - whether it’s about the past, future, or your current situation - you can start to unravel those thought patterns. Mindfulness practices like journaling can really help with this. Plus, it’s essential to approach this process without judgment or criticism.
Scheduling Overthinking Time
Once you’ve got a handle on your overthinking tendencies, you can take charge by scheduling some dedicated overthinking time. Think of it as a mental check-in, but keep it short - no more than 30 minutes - and try not to do it right before bedtime.
If those overthinking thoughts start creeping in during the day, remind yourself that you’ll tackle them during your designated overthinking time. During this time, jot down your thoughts and sort them into categories: things you can change, things you can partly change, and things you can’t change.
Quick tip: Past events often fall into the “can’t change” category, so focus on learning from them rather than dwelling on them.
Overthinking at Night
One of the most common times overthinking strikes is at bedtime, when there are no distractions and your mind is free to wander. If you find yourself replaying conversations or running through tomorrow’s to-do list the moment your head hits the pillow, try moving your scheduled overthinking time to the early evening rather than leaving it until later. Writing your thoughts down before bed can also act as a mental “handover” - once something is on paper, your brain is less likely to keep circling back to it.
Practicing Problem-Solving
Now that you’ve got a better understanding of your overthinking habits, it’s time to put on your problem-solving hat. Take a closer look at the thoughts in the “things I can change” category. Be honest with yourself about what you can realistically do to address them. After all, this is where you have the most power to make positive changes in your life.
Take away
Overcoming overthinking is a journey that requires patience, self-awareness, and practical strategies. By calming ourselves down during moments of heightened stress, identifying the types of overthinking patterns we engage in, scheduling dedicated time for reflection, and actively problem-solving, we can begin to regain control over our thoughts and live more fully in the present moment. Remember, progress may not happen overnight, but with persistence and kindness towards ourselves, we can gradually reduce the grip of overthinking on our lives and cultivate a greater sense of peace and clarity.
If you find yourself overwhelmed by overthinking and its impact on your daily life, know that you don’t have to face it alone. Seeking counseling can provide you with the support, guidance, and tools you need to navigate through these challenges.
Take the first step by reaching out to me and we can develop personalized strategies for managing overthinking and living more fully in the present moment.