Tips to Stop Overthinking
Do you feel like something is not right about your non-stop thoughts? Well, if the answer is yes, let me tell you, you’re not alone. It’s common to be concerned about certain issues that we may have, but it doesn’t feel good to constantly overthink about them.
If you’re bothered by constant worries and anxious thoughts, you’re in the right place. Today we’re sharing some tips to help you stop overthinking and find peace of mind.
What is Overthinking?
Overthinking or rumination is when you continuously dwell on the same thought or situation over and over again to the point that it interferes with your life. It includes ruminating on past memories and worrying about the future.
First of all, you need to recognize when you’re overthinking.
How to Recognize That You’re Overthinking?
It’s normal to care about events such as surgery, unpaid bills, losing a job, being apart from friends, or even a first date. But these natural worries can become excessive when they are persistent and out of your control, when they don’t depend on you at all.
You’re uneasy every day about “what ifs” and worst-case scenarios, you can’t get these types of thoughts out of your mind, and it interferes with your daily life. It’s overthinking if it obstructs your regular life (can’t concentrate at work, can’t study, can’t meet with your friends, can’t enjoy the activities that you like, and more).
Some Symptoms of Overthinking:
- Ruminating thoughts about the same topics
- Creating worst-case scenarios
- Feeling affected by your thoughts (feeling like it’s happening in the present)
- Being unable to stop thinking even when you have already found solutions for your issue/thought/idea
- Being incapable of having an efficient day at school, work or with your loved ones
Tips to Stop Overthinking
The first step is being aware of when you’re doing it (overthinking).
Before you can begin to address the overthinking issue, you need to learn how to recognize it when it’s happening. Whenever you find yourself ruminating about the same situation over and over again, acknowledge that this isn’t helpful behavior.
Dedicate Time
Set a specific time during the day to think about that situation, and be persistent. Your brain will learn that there is a particular time to think about it.
Problem Solving
Challenge yourself to find possible solutions when it’s something you have some control over, and of course apply them. If it’s a memory, acknowledge what it makes you feel and consider how you can prevent it from repeating the situation in the future.
Distraction
Finding a distraction is one of the best ways to avoid ruminating thoughts, even better if the activity involves learning new skills such as building crafts, painting, or helping others (use your skills to help people that are in need).
Writing
Writing about your feelings or concerns by hand can help you slow down your thoughts to match your writing speed, and you’ll find that it’s easier to escape from your overthinking mindset.
Positive Thinking
Positive thinking is a way to combat fear. The worst-case scenarios that you build in your mind are not likely to happen, and you can become paralyzed if you’re constantly thinking of all the things that can go wrong. On the other hand, positive thinking provides health benefits. Visualize all the things that can go right and keep those thoughts present and up front. Make it a habit, and it will help you improve your lifestyle.
Overthinking or rumination can be a tough habit to break, but we hope these tips help you start to quiet your mind and find more peace. Remember that it takes time and patience, so be kind to yourself and keep working at it.
Life and Therapy
Keep in mind that everyone overthinks sometimes, most likely when they’re anxious about a recent situation. But some people do it more frequently or all the time than others. This can be due to anxiety disorders, as our therapist Joana Baez says. You don’t have to feel overwhelmed by ruminating thoughts; remember that you’re not alone. We are just a click away from you! If you are currently looking for mental health support, please contact us to get started and receive the support you deserve!