How to Stop Overthinking
December 18, 2024
I always used to hear the term "overthinking" and people saying, "I am such an overthinker," but I never thought I was one too! Honestly, it is one of the most exhausting things to deal with. Constantly being in your head and worrying about the things you can’t control can be incredibly damaging to your mental health. It started distracting me from school, affecting my family life, and ruining my overall well-being.
So, I began researching how to prevent my overthinking, and here is everything I learned from Emma McAdam, a licensed therapist.
Types of Overthinking
First, let's talk about the types of overthinking:
- Overthinking decisions
- Dwelling on past events
- Worrying about the future
- Feeling anxious about social situations (like "why did I say that?")
Now that we know the types, how do we stop ourselves from overthinking?
1. Identify When You Are Overthinking
Recognizing when you are overthinking is one of the most important steps—and it took me so long to realize. Try to identify your triggers and avoid them. Take note of when you tend to overthink: Is it when you're alone? At school? At work? Catch yourself and distract yourself.
Talking about it with others really helps. The first time I realized I was overthinking was when I was venting to a friend about what was bothering me, and she pointed it out. Sometimes that's all the confirmation you need because my brain often tries to justify my overthinking. Venting to someone you trust is a great way to get things off your chest and maybe even have them call you out on your tendencies.
We also tend to overthink when we're not doing anything, so occupy your time!
2. Set Limits to Your Overthinking
Now that you can recognize when you're overthinking, let’s try to combat it:
Tell yourself, "I’ll think about this later." You can even set a specific time, so your brain feels reassured that you’ll deal with your worries. Emma suggests allotting a daily "worry time" and capping it. For example, "I’ll worry for 30 minutes at 5 p.m. daily." This creates boundaries for your brain, which it likes!
3. Think About Something Helpful Instead
Separate yourself from your thoughts. Think of your thoughts as TV channels. For example, instead of focusing on what you can’t control, think about what you can control. Instead of viewing everything as awful, try to shift your perspective and ask, "How can I see this situation in a more helpful way?"
Switch to channels that are specific, actionable, and within your control.
4. Turn Your Attention to the Present
Even though your worries exist, there is a world filled with endless opportunities in the present moment. The best way to distract yourself is to focus on the now. What can you feel, hear, or see?
Focus on your breathing: take deep breaths. Look around and notice the nature, people, or surroundings around you.
5. Shift From Overthinking to Your Values
Obsessing over your overthinking isn’t going to stop it—it only feeds those demons even more. Instead of just distracting yourself, think about what you want more of in your life. For example, spending more time in nature, focusing on religion, or prioritizing family.
Ask yourself: What are my values? How do I want my life to look? This can help guide you toward handling your future in a way that aligns with your values and creating positive actions for your life.
I hope you guys took some helpful tips from this article. Writing this honestly helped me a lot as an overthinker too. Let's work together and try to focus on our present.
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