by Lauren Hodges, Sunshima blog writer
Something we all experience from time to time, or all of the time, is an excessive and repetitive thought process that never seems to cease. This is known as overthinking. Overthinking plagues a vast percentage of people and for varying reasons, so how do we control it? How do we stop thinking ourselves into a stressful, sad, and even anxious life? First, we need to better define overthinking.
What is overthinking?
Overthinking is an excessive thought pattern that is often centered around a particular circumstance you are dwelling on or fearing to come. This thought pattern can come from a place of anxiety but can also be occurring because the circumstances may be something you have never experienced. A common example of overthinking is:
You just had a job interview for your ideal company. You walk out of the office, get in your car and start analysing everything that happened during the interview and having thoughts such as, “I must have looked nervous. Why did I answer that question like that? Was I dressed well enough? Why did he furrow his eyebrow? I hope I get this job. What if I don’t get this job?”
This is overthinking. You are simply over analysing out of fear and there are numerous ways to control that!
How do I stop or reduce overthinking?
Luckily, overthinking is 100% controllable. In fact, it’s actually a choice that you are making even though you are not conscious of it. If you don’t want to overthink, you don’t have to. In order to stop overthinking, you first have to be aware of when you are engaging in that pattern of thinking and then make the conscious choice to stop.
I know, that sounds much easier than it actually is, and you’re right. However, there are numerous methods to stop overthinking in its tracks.
Distract yourself
Sometimes, the most effective way to stop overthinking is by distracting your mind entirely. You can do this by playing music to yourself, watching an engaging TV show, having a conversation with someone, or even doing something physically strenuous that requires your focus such as working out.
Schedule a “worry time”
This is a fairly new concept that has shown significant results in people who chronically overthink. Actively scheduling time to worry can help keep your mind at ease and get all of your worrying out in a productive manner. You have two options here:
- Option 1: Schedule a few minutes out of each day (15-20) to write down everything you are worried about. Get it all out of your system and then tell yourself that is it for the day.
- Option 2: Decide that you aren’t going to worry about something until a certain amount of time has passed. For example, if you are worried about getting that job, tell yourself you will not allow yourself to worry unless you do not hear from the company for 12 hours after they said they would call you.
Problem solve it
Take whatever it is you are overthinking about and look at it from the perspective of an outsider. What can you do to problem solve it? If the answer you get is “nothing”, let that be it and go do something else with your time.
Overthinking is not a be-all-end-all life sentence. It’s actually a symptom of anxiety and can be controlled simply by understanding what overthinking is, when you are doing it, and taking active measures to stop yourself when you notice you are engaging in that way of thinking.
Consider adding in some calming practices to your daily routine as well, such as meditating, stretching, aromatherapy, etc. These will help you calm your mind and center yourself so that you can go about your day with ease! Overthinking is always controllable, so don’t let it control you.