Do I need to do this? Do I need to do that? What would happen if I didn’t do
this or that? Do you ever discover yourself going through potential scenarios
in your mind in circles? Does it make you feel bad? Or perhaps you aren’t
even conscious of it when it’s happening, only to find afterward that 15
minutes or more have passed while you’ve been trapped in these revolving
ideas. Ironically, planning for worst-case scenarios is nearly always a “what
if” question.
What-if thinking can be either present or past-oriented; for example, we
might worry about a scenario that may or may not occur in the future or we
might obsess over a previous interaction and mentally relive the event.
Am I Overthinking?
- Possible overthinking warning signs include:
- Dwelling on the past or current circumstances
- Making decisions you later regret rehearsing your errors in your head
- Bringing up difficult or unsettling conversations
- Focusing on issues you can’t change, control, or improve
- Imagining the worst-case situation or result
- Taking your troubles out of the present and placing them in the past
or future that cannot be changed.
What Causes Overthinking?
You may be frustrated with yourself if you’ve read this far and discovered
that you overthink. Why am I doing something so detrimental to my health?
There are two things to keep in mind here.
Overthinking is, at its core, an automatic self-protection mechanism. What
are you prone to overthinking? You are most likely preoccupied with real
issues such as finances, health, work, relationships, and meaning. Feeling in
control of these various domains can provide a sense of well-being, and you
obviously want the best for yourself. The key point here is that thinking
about these areas in an ineffective manner does little to improve them.
How to Overcome??
If you want to control your overthinking, here are some effective strategies
to help you:
- Get out of your own way.
This is the most effective antidote to overthinking. Do whatever it takes to
get out of your head. This could be a vigorous exercise that gets you into your
body, a brisk walk in the park, or an activity that doesn’t require much
thought. Cooking, painting, doing DIY, putting together a jigsaw – whatever
gets you ‘in flow’ and keeps you relaxed. - Deep breathing.
Deep breathing has been shown in studies to have a direct effect on the
overall activity level of the brain. In fact, the effects of deep breathing can
be felt in just a few seconds.
Taking a few deep breaths can help you deal with any stressful situation by
slowing your heartbeat and bringing you relaxation in no time. - Return to your senses.
Find ways to relax your senses, such as by looking at beautiful things,
listening to your favorite music, lighting scented candles, cooking your
favorite food, or taking a warm bath. Take care of your body while giving
your mind a break. - Set aside time for thinking.
You do not have to stop thinking completely. Instead of allowing your
thoughts to spread throughout the day, schedule some time daily when you
are actively thinking, mulling, and reflecting. - Make a list of your ideas.
Instead of keeping your thoughts to yourself, write them down in a journal
or start a ‘thoughts jar’ where you can post them. You won’t have to keep
them that way. - Mindfulness.
Mindfulness techniques can assist you in reframing your thoughts as thoughts
rather than facts. They can help you slow down your thinking and let ideas
pass through your mind like clouds on a windy day. Mindfulness can also
assist you in being more present in the present moment rather than
projecting into the future. - Speaking with a Coach.
If overthinking is ruining your life and you believe you are spiraling into
depression or anxiety as a result of your thoughts, speaking with a coach
will help you make sense of your world. Coaching can help you develop your
self-identity and lay stronger foundations for living in the present rather
than worrying about the future.
Overthinking is quite common. However, if you prepare yourself for it, you
can transform your negative feelings and thoughts into positive, pleasant
ones. Furthermore, keep in mind that you cannot predict the future, so
there is no point in ruminating on events that you do not even know will
occur. As a result, learn to transform your pessimistic thoughts into
productive, practical, and correct thinking.
