STRATEGIES TO HELP YOU DEAL WITH OVERTHINKING

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March 12, 2024

Do you find yourself caught in overthinking? You’re not alone.

This habit of overthinking honestly does no good.

The question of whether we can completely silence our minds and achieve a state of thoughtlessness is a complex one. Our minds are perpetually active, constantly churning out thoughts.

It takes just one negative thought to create a chain reaction, spiraling into countless other thoughts and imaginary scenarios. It can really mess with our emotions, disrupt our relationships, undermine our productivity, and even jeopardize our mental health if left unchecked.

Much like we consciously adopt healthy habits and discard detrimental ones, it’s crucial to apply the same diligence to our thinking habits.

It’s not a good feeling to be overwhelmed with negative thoughts.

Being an overthinker myself, I’ve discovered and refined effective strategies that have helped me deal with overthinking. These approaches have transformed my relationship with my thoughts, allowing me to regain control and find clarity amidst the chaos.

I’m eager to share these insights with you, hoping they can serve as guiding lights for anyone looking to liberate themselves from the grip of overthinking and move towards a more peaceful and focused state of mind.

Table of Contents

What are the signs of overthinking?

Overthinking simply is the tendency to think too much. Overthinking can be a challenging habit to recognize, but there are several signs that you might be doing just that. These include:

Feeling trapped in a cycle of negative thoughts.
The constant replay of scenarios or experiences in your mind, unable to let them go.
Finding yourself fixated on details or elements beyond your control.
An overwhelming sense of worry or anxiety that seems to consume your thoughts.
The habit of imagining the worst possible outcomes in any situation.
Experiencing a deep mental fatigue, feeling as though your mind can’t rest.
Doubting and second-guessing your decisions, big or small.
A noticeable inability to focus on anything other than your concerns.
Struggling to find moments of relaxation or peace, as your mind is always active.
Frequently questioning the what-ifs, leading to an endless loop of speculation.

So, now that we have recognized the signs of being an overthinker, let’s understand the strategies for dealing with it.

Strategies that help me deal with overthinking:

Tackling the habit of overthinking is not entirely doing away with negative thoughts. It is about transforming how we engage with our thoughts and the world around us.

1. Catching myself when I overthink

The first step that has helped me manage my overthinking is recognizing when it’s happening. This doesn’t mean you have to constantly monitor your thoughts but rather become aware of their emotional effects.

Do these thoughts make you sad, angry, anxious, ashamed, or disgusted?

Realizing you’re overthinking is crucial because it allows you to understand that your thoughts are causing negative emotions.

This understanding is empowering. It shows that we possess the ability to change how we feel by addressing our thoughts.

So, once you’re aware that you’re overthinking and recognize the emotions associated with it, you can take action.

2. Bringing myself to the present moment

Overthinking often pulls us away from what’s happening right now. To counter this, I focus on the present.

I learned this while learning meditation practices in the Art of Living course. So, when I catch my thoughts stirring my emotions, I shake my head and snap my fingers. This physical action serves as a personal signal, a reminder to return to the present moment.

It’s a straightforward yet effective strategy to interrupt the cycle of overthinking.

The next step involves a conscious shift of attention to my breathing. I take a few deep breaths, allowing each inhalation and exhalation to draw me closer to the present.

Turning my awareness to the environment around me further solidifies my presence in the moment. In my room, I divert my attention from the digital devices to my cats, who are either sleeping, grooming themselves, or simply being cute and playful.

Here’s a picture of my cat, Lili.

Through these practices, I’ve found a reliable way to ground myself, enhance mindfulness, and curb the tendency to overthink.

3. Asking myself questions

When I catch myself overthinking, I start to question the usefulness of my thoughts by journaling. Putting my thoughts to paper clears my mind and helps me find a way to deal with them.

Are the thoughts real or just some unreal assumptions? Is there anything I can actually do about this situation right now?

A pivotal question I often lean on during these moments of self-reflection is about control: Is the subject of my worry within my control? If the answer is yes, I focus on identifying possible solutions. However, if it’s something beyond my control, I gently remind myself not to expend my energy and attention on it.

This strategy proved invaluable last year when I was caught in the agonizing wait for my interview results for an Assistant Professor position. The wait seemed never-ending. During this period, my tendency to overthink was at an all-time high, and it severely hampered my concentration and work efficiency.

FYI, I didn’t get through the interview. And the surprising part was that the wait seemed more painful than the results.

So, when I catch myself overthinking and reacting to these thoughts and situations that are out of my control, I journal my thoughts and ask myself questions. You may also try this.

Here are journal prompts for self-reflection.

4. Redirecting my thoughts by thinking of everything I’m grateful for

Shifting my focus to gratitude is incredibly powerful.

When I overthink the lack, I think about the people, experiences, and things I’m thankful for. Being grateful doesn’t mean turning a blind eye to the worries; it means not letting them take away all the good that you have.

This may sound trivial, but it profoundly impacts redirecting thoughts away from worries and toward a more positive and appreciative state of mind.

Such a simple practice of giving thanks can act as a buffer against overthinking.

So, when you catch yourself overthinking and when nothing in life seems right, close your eyes and be grateful for one good thing in your life.

5. Talk to someone

Sometimes, sharing my thoughts with a friend or family member can make all the difference. Just the act of expressing what’s on my mind helps me process my feelings and gain clarity.

Often, it’s the simple act of being heard that makes a significant impact. Knowing that someone is there to listen without judgment can make us feel supported and understood, reducing the isolation that often accompanies overthinking.

Talk to your friend, or your partner, or your mother, or even a therapist. Sometimes, all we need is an external viewpoint to break the cycle of repetitive thoughts.

6. Engaging in mindful activities

Lastly, participating in activities that require my full attention helps me break the cycle of overthinking.

Whether it’s practicing yoga, going for a walk, or engaging in a hobby, these activities demand focus and keep me engaged in the present, preventing my mind from wandering into the realm of overthinking.

For instance, just yesterday, I took the opportunity to visit our local park, accompanied by my 9-year-old sister. The experience was genuinely rejuvenating. The joyful laughter and screams of the lively children pulled me completely into the moment. It was a much-needed break from overthinking due to work.

They were utterly absorbed in the moment’s joy, unconcerned with the past or future. This experience highlighted the power of engaging fully with our surroundings to break free from the grasp of overthinking.

These were few of the measures that help me deal with overthinking. Managing to overthink is about implementing practical strategies to help steer your thoughts more positively.

It’s crucial to acknowledge that the strategies I’ve shared come from a blend of personal experience and insights gained from various sources, including books and podcasts. Each method represents a tool that has personally helped me navigate the often overwhelming waves of overthinking.

It’s important to remember that the aim is not to avoid negative thoughts entirely but to learn how to deal with them in a healthy way. With practice and patience, it’s possible to gain more control over your thoughts and improve your mental well-being.