This one’s for the overthinkers and worriers. Do you ever wish your mind could just… stop? There are many instances in life where you have to make a decision that requires a lot of deliberation and thought, like moving to a new place or accepting a life-changing job opportunity. It’s common for people to overthink at times, some actually come up with a solution, while others are plagued with doubts and questions.
If you’re one of the overthinkers, you know how debilitating it can be. It’s like your mind is filled with a never-ending cycle of horrible possibilities. While the act of overthinking itself is not a mental illness, it’s a common habit that can be toxic to your mental health. But fear not, there is a way to stop this. Here are some steps to take if you want to stop overthinking:
Notice When You’re Thinking Too Much
Is running a negative commentary second nature to you? Since it’s become a habit, you might not even notice that you’re doing it at times. So, to tackle overthinking you must first be aware of it. Start paying attention to the way you think. When you notice you’re re-playing events in your mind over and over, or worrying about things you have no control over, acknowledge that these thoughts aren’t productive.
*An easy way to ground yourself and stop those repetitive thoughts is by using the 4-7-8 breathing technique, where you breathe in for 4 seconds, hold your breath for 7, and breathe out for 8 seconds.
Focus On Problem Solving
There’s a difference between dwelling on your problems and actually finding a solution. Do you get wrapped up in the possibilities of what could happen, or solutions for a problem you have not yet encountered or might not encounter? This is considered unproductive thinking, and it usually starts with fear, and it transforms into a loop of negative thought that instills doubt. So, when something goes wrong, instead of focusing on the ‘why?’, focus on the ‘how?’. Ask yourself what you need to do to learn from this mistake or to avoid a future problem.
Schedule Time For Reflection
One thing that overthinkers absolutely HATE about their overthinking habits is how time consuming, and unproductive it is. However, setting aside some time for a brief reflection can be helpful. This is when you can think about how you could do things differently or recognising potential risks to your plan. Allocate 20 mins of your day for you to let yourself think, worry, or ruminate over whatever you want. And when you notice yourself overthinking things outside of your scheduled time, just remind yourself that you’ll think about it later.
Meditate
Meditation? Really? Yes, really. Meditation is an excellent way to quiet your overthinking habits. When we meditate, we become more mindful of when we’re overthinking. It’s similar to doing something that’s mundane and routine, like washing the dishes, since you may direct your attention to the task at hand, at the same time quieting other intrusive thoughts in your head.
Challenge Your Thoughts
If you’re a negative person, you know how easy it is to get carried away with negative thoughts. It’s not like we choose to be negative, we’re just used to expecting the worst out of most situations! So before you conclude that someone is scheming against you, or forgetting a deadline will cause you to lose your job and become homeless, acknowledge that your thoughts may be exaggeratedly negative.
Do Away With Perfectionism
If you’re a perfectionist, then you’re likely an overthinker. Perfectionism can be a sign of lingering fears, and it often leads to overthinking. You may be extra aware of your actions, and how others might perceive them. When you find yourself wanting for everything to be perfect, and starting to overthink, remind yourself that you did your part to the best of your capability, and the rest is out of your control.
