How to Break the Cycle of Overthinking
Overthinking is a common challenge that many of us face in our daily lives. Whether it's ruminating over past mistakes, worrying about the future, or incessantly analyzing present situations, overthinking can take a toll on our mental and emotional well-being. Fortunately, there are strategies to help overcome overthinking, and knowing when to seek guidance from a life coach or a psychotherapist can make a significant difference in finding effective solutions.
Before delving into strategies to interrupt overthinking, it's crucial to understand what it entails. Overthinking often involves repetitive and intrusive thoughts that lead to excessive worry, anxiety, and stress. Read more about the possible signs, causes and consequences of overthinking. It can manifest in various forms, such as overanalyzing situations, second-guessing decisions, or catastrophizing potential outcomes. While occasional bouts of overthinking are normal and we all experience them, persistent patterns of overthinking can negatively impact our well-being and hinder our ability to function. The following strategies can help you build awareness of your overthinking, and help you break out of this pattern.
Strategies to Stop Overthinking
Build Awareness
Try to catch yourself when you are overthinking. That’s the first step to being able to do anything about it in the first place. Now that you know the signs of overthinking, practice noticing when you are engaging in that pattern. Be patient with yourself as you do so! You might have started spiraling by the time you catch it but the more aware you become, the faster you’ll be able to catch and interrupt yourself. Another way to build awareness is to set an alarm for random times of the day, or for once an hour, or every half hour. When the alarm goes off, notice where your thoughts are in that very moment. Have you been engaging in overthinking?
Practice Mindfulness
Cultivating mindfulness involves bringing attention to the present moment without judgment. Mindfulness techniques, such as meditation, deep breathing exercises, and body scans, can help ground you in the here and now, reducing the tendency to ruminate on past or future concerns. It is however possible that meditation does the opposite for you and puts you on edge. In that case, try more active outlets. Maybe a shaking meditation or an impromptu dance session in your living room will help mute the constant chatter of the mind, and put yourself in a better mood.
Set Worry Time
Designate specific times during the day to address worries and overthinking. By confining these thoughts to a designated period of time, you can prevent them from consuming your entire day and disrupt your productivity and peace of mind. You can for example set a timer to give yourself 5-10 minutes to really indulge, or longer if you want to brain dump your thoughts.
Challenge Negative Thoughts
Challenge the validity of your overthinking patterns by examining evidence for and against your concerns. Question whether your worries are based on facts or assumptions, and consider more balanced perspectives to counteract negative thinking patterns.
Loudly Tell Yourself to Stop
Okay, if you’re in a shared office, maybe tell yourself so in your head. As soon as you notice your thoughts coming on and running wild, tell yourself to stop it. Physical interventions can help interrupt the thinking as well. For example, you can go to the restroom and let cold water run over your wrist, place an ice cube in your mouth and notice the cold, bite into a chili or something else that’s spicy.
Taking Action
Sometimes we overthink and overthink and it keeps us stuck, and can actually serve the function of keeping you safe. By daring to step out of your comfort zone, and take small risks, you reclaim agency over your life. Taking action breaks the inertia of overthinking and propels you into motion. By taking concrete steps towards your goals, you disrupt the pattern of overthinking and create momentum for positive change. When you’re overthinking a decision, the best way to find out what the right decision might look like, is to take action! Have you been thinking about moving to another place? Go explore and visit places that you think you might like to live in. Can’t afford the trip? Watch a documentary on it (and while you do these things, try not to overthink the details but try noticing how you feel)!
Engage in Meaningful Activities
Keep yourself engaged in activities that bring joy, fulfillment, and a sense of purpose. Immersing yourself in hobbies, spending time with loved ones, or pursuing personal or professional goals can distract you from overthinking and enhance your overall well-being.
Practice Self-Compassion
Be gentle with yourself when facing overthinking tendencies. Instead of criticizing yourself for your thoughts, offer yourself kindness and understanding. Treat yourself with the same compassion you would extend to a friend facing similar challenges.
Talk About It
Especially if the thought of doing so makes you uncomfortable, I encourage you to talk to a trusted friend or a professional. If you’re feeling ashamed of your levels of overthinking, the most powerful antidote to that shame is saying it out loud - in a safe and judgment-free setting.
Reconnect With And Get to Know Your Body
Sometimes, we overthink because we can’t find the answer within. As clichéd as that sounds, there is some truth to this. Instead of going inward to find information on how we truly feel about an upcoming decision, we’re taking the decision up to the thinking brain. Especially if this sounds foreign to you, I encourage you to tune into this. One way to do this, is to go to a well-led yoga class that reconnects you to your body, and aligns body and mind, to educate yourself about your nervous system, or to get the help of a life coach who also does somatic work.
Should you seek the support of a life coach or do you need to consult a psychotherapist?
So you’re overthinking and want help with that.
Life coaches specialize in empowering you to set and achieve personal or professional goals, get closer to the life you want, overcome obstacles, gain self-awareness and improve your relationships to yourself and others. If your overthinking is primarily related to setting and pursuing goals, making decisions, or navigating life transitions, a life coach can provide valuable guidance and support. Life coaches employ techniques such as goal setting, action planning, accountability, and positive psychology to help clients break free from overthinking patterns and move forward with confidence and clarity.
Psychotherapists, including psychologists, counselors, and psychiatrists, are trained to diagnose and treat mental health conditions, emotional challenges, and behavioral patterns. If your overthinking is significantly distressing, interferes with your daily functioning, or is accompanied by symptoms of anxiety, depression, trauma, or other mental health issues, I recommend to consult a psychotherapist. Psychotherapists utilize evidence-based approaches, such as cognitive-behavioral therapy (CBT), mindfulness-based therapy, psychotherapy, or medication management (in the case of psychiatrists), to address underlying psychological factors contributing to overthinking.
Key Takeaways
Overthinking can be an annoying, and at times debilitating, habit, but it's possible to overcome it. By using strategies that break the overthinking habit and knowing when to seek guidance from a life coach or a psychotherapist, you can learn to calm your thoughts and lead a more balanced and fulfilling life. Remember that seeking support is a sign of strength, and there are resources available to help you navigate the challenges of overthinking with resilience and compassion.
