In the past, I’ve been accused of overthinking. While that may have been true in the past, and I’ll admit, I have a very active mind, I don’t really consider myself an overthinker.
Many of us are prone to overthinking, and that can be problematic, leading to anxiety, relationship issues, even depression. Overthinking takes up a lot of mental energy! So, let’s take a look at overthinking – what it is, what causes it, how to overcome it.
Overthinking can also be referred to as rumination, repetitively dwelling on the same thought or situation to the point that it disrupts your life. You might be ruminating over the past or worrying about the future. By contrast, my busy mind is really rather random, often fun. Song lyrics for example.
Overthinking can be caused by a number of different things including (but not limited to): anxiety, stress, fear of failure, perfectionism, lack of confidence, or the need for control.
If you find yourself overthinking, fear not! There are some proven ways to overcome overthinking. Here are some to get you started:
First and Foremost …
DON’T STRESS OVER IT! In other words, don’t overthink your overthinking. That is not to make light of the situation, just that thinking too much about anything only exacerbates the problem.
Seek Support
Talking to a friend or family member may help you gain perspective. Additionally, seeking professional help from a therapist can provide guidance in managing your overthinking.
Pay Attention to Your Thoughts
Journaling is a great tool in this case. You can look back over your entries and notice patterns in negative thinking, as well as their triggers.
Challenge Your Thoughts
Now that you’ve identified patterns and triggers, challenge them. Are they based in reality or perhaps your creating your own story, catastrophizing or overgeneralizing.
Stop and ask yourself if your thoughts are based on facts or evidence, or are there other explanations. What is the evidence that supports your thoughts?
Then challenge your automatic thoughts by coming up with an alternative, more balanced approach. This allows you to see the situation from different perspectives and avoid jumping to conclusions.
When you find yourself believing negative or distorted thoughts, try to find evidence that supports or disproves them. This can help you see the situation more objectively and challenge your automatic thoughts.
Practice Self-Care
Be kind to yourself. Believe in yourself. Work on building your self-esteem and self-acceptance. Accept yourself fully, warts and all, for the beautiful human that you are. Remember you are not defined by your thoughts and they do not determine your worth.
And of course …
Practice mindfulness and meditation. Those who meditate are less likely to experience an overthinking mind. Meditation is about present moment, not replaying a past that can’t be changed or worrying about a future that may not happen. It also boosts your gratitude shifting your focus from negative thoughts to positive.
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