How to Help Ease Constant Overthinking
Do you struggle with shutting your brain off at times?
Does it seem like there is always something to think about?
Are you someone who can fixate on even the smallest thing?
Even if you’re not trying to, maybe thoughts are replaying over and over in your head…
If this sounds familiar, you may be having an issue with overthinking.
Here’s how to notice the signs of overthinking.
Overthinking involves thinking about a certain topic or situation excessively and analyzing it for long periods of time (Lcsw, 2024). It may look like ruminating on a topic or experience that has occurred in the past or you believe may occur in the future. Common signs of overthinking include:
Thinking of worst case scenarios
Second guessing decisions
Feeling restless
Negative thoughts
Mental and emotional exhaustion
Fixating on things outside your control
Overthinking can be time consuming and energy draining. Luckily, there are ways to overcome this, so keep reading for tips to address overthinking.
Overthinking could lead to (or be a side effect of) other mental health concerns.
Overthinking can commonly be associated with anxiety, depression, obsessive compulsive disorder, or posttraumatic stress disorder. Overthinking can also tend to increase stress and worry. While overthinking may seem beneficial at times by allowing us the opportunity to plan ahead, prepare, or reflect on previous situations, it often turns into an uncontrollable process that consists of mostly negative thoughts and scenarios that consumes a significant amount of time and energy. Overthinking can be an illusion of control or accomplishment. The human ability to think more deeply and analytically is a strength, but overthinking can turn this strength into a weakness if it’s not controlled.
Common types of overthinking include:
All or nothing thinking
Catastrophizing
Overgeneralizing
All or nothing thinking can often be referred to as “black and white” thinking. It is categorized as a person’s inability to see the gray and/or a person’s struggle with finding a “middle ground.” An example of all or nothing thinking is “If I fail a test, I won’t be able to pass the class.”
Catastrophizing thought patterns include extreme and worst case scenario statements. An example of catastrophic thinking would be “Inflation has increased so dramatically in recent years, I will no longer be able to afford a house in this lifetime.”
Overgeneralizing occurs when a person uses a single incident to predict an outcome. Overgeneralizing may look like honing in on one aspect of a situation, usually a negative aspect, and using that to determine the future outcome of the entire situation at hand. For example, “I said something silly during the date, so now the person will see me differently and never call me back after this.”
What to do if overthinking is an issue you struggle with
While overthinking can be a symptom of a diagnosable mental health disorder, it is also a common phenomenon that many people struggle with. Here are some tips to consider implementing on your own if you find yourself battling with overthinking.
Be self aware: Notice when you are beginning to overthink. This may be you noticing an increase in physical symptoms like racing heart, dry mouth, sweaty palms or noticing a shift in mood such as feelings of sadness, hopelessness, or worthlessness. Then reflect on the thoughts you recently had to uncover the pattern.
Challenge the thoughts: Ask yourself if there is some validity to what your thoughts are suggesting. If so, dive deeper and ask yourself if there are alternatives to the original thoughts. Are there multiple potential possibilities and are you considering all of them or just the negative ones? What is the likelihood that the worst case scenario will actually occur?
Reframe the thoughts: Now that you’ve noticed and challenged the original thoughts, try incorporating some of the answers to your questions about the validity, other possibilities, or likelihood of the thought manifesting. Make your thoughts more balanced with adding positive or even neutral components.
Try distractions: If trying to challenge and reframe your thoughts only lead to more overthinking, let it go for now and engage in a distraction. We often find comfort or solutions when we are not directly engaging in the problem at hand. Allow yourself space to let go and refocus your energy.
Practice mindfulness: Mindfulness can help to increase self awareness while also decreasing anxiety and depression. It allows you to just be in the moment without judgment. No need to try and fix anything, just allow yourself to be and allow moments to come and go.
This list is not exhaustive, but if you find yourself continuing to struggle with overthinking that is impacting your ability to function or complete tasks effectively, it could be time to seek therapy. Therapy is a solution that allows for a more personalized approach and the ability to educate you on alternative skills that may be more beneficial. At CoreWellness, we offer free consultations for you to share with the potential therapist of your choice what concerns you are noticing to determine if therapy is the appropriate next step. Feel free to check out our team here, read bios, and book a free 20 minute consultation. Alternatively, feel free to contact us by feeling out the form below and we can answer any questions you may have. Don’t overthink it!
Reference: Lcsw, A. M. (2024, June 18). How to stop Overthinking. Verywell Mind. https://www.verywellmind.com/how-to-know-when-youre-overthinking-5077069
