When faced with a challenge or difficulty, it is normal to turn our focus towards solving that problem– in fact, it is one of many amazing things our brains do to help us tackle tasks. We dedicate energy to the problems we are facing so that we can move beyond them. However, sometimes our mind gets stuck on a particular thought and becomes overwhelmed and hyper-fixated. This is called overthinking, and it is incredibly common, but extremely frustrating. No matter what you try, it may feel like you cannot get out of the cycle.
Overthinking looks different for everyone, but it can take the form of replaying details of a fight or conversation, anxiously fixating on someone being upset with you, or being unable to shift focus from one scenario or another. Overthinking is the process of excessively analyzing, evaluating, or ruminating about a situation, problem, or decision, often to the point where it becomes unproductive or harmful. It involves dwelling on past events, worrying about the future, or getting stuck in a loop of negative thoughts, which can lead to increased stress, anxiety, depression, indecision, and mental fatigue. These, and many other manifestations of overthinking, can impact everything– your confidence, motivation, and happiness.The good news is that overthinking is a habit, and habits can be changed. Due to the brain’s neuroplasticity, we are able to reorganize and change certain thought patterns by forming new neural connections, freeing our thoughts from the loops they can get stuck in by providing new avenues for them to travel. Think of the overthinking brain like a congested highway where our thoughts are stuck in gridlock, unable to move to new destinations. However, when we open a new lane, the traffic begins to flow, and our thoughts can free themselves from the bumper-to-bumper monotony of overthinking. This may be easier said than done, but at Marwil & Associates, we are ready to help you develop new habits and overcome the mental loop of overthinking. Request an appointment online to start freeing up space on your mental highway, and in the meantime, check out our tips for overthinking below.
1. Allocate a specific time each day for worrying or overthinking. This may sound counterproductive, but dedicating a small amount of time to these thoughts, rather than ignoring them, can help them lose some of their power over the rest of our time. Set a timer for a short period of time and allow yourself to run through all the mental scenarios or worries that have been at the back of your mind. As soon as the timer is off, take a deep breath and consciously switch your focus to other activities.
2. Practice mindfulness and meditation. By staying present, we shut off our worries about the past and fears about the future. Engage in mindful meditation that encourages being present and allowing the thoughts to float by, rather than occupy all your mental space.
3. Look at the thoughts straight on and identify the negative or irrational lines of thinking. Now challenge those thoughts with evidence-based reasoning. Are these concerns realistic? What is the actual worst-case scenario if these worries were to come true? Following thoughts through to their conclusions can help us to see that our worries often are not based in reality. This can help us move on to healthier thought patterns.
4. Seek support. Talking to friends and family members can help release some of the pressure that builds up when we are alone and overthinking. Our loved ones can provide new perspectives, as well as, a space for us to share our fears and reduce the burden these thoughts have on us. Reaching out to a therapist can help to create a safe space to address these thoughts, help you build an action plan to form new habits and deflect your attention from the negative thought loops.