We all overthink sometime or the other, it’s common and natural to start worrying about the past or future. It is difficult to stop overthinking because once we get so into our head it is difficult to get out.
Now, after reading this article please don’t expect to change overnight, if you’re someone who always overthinks then this will take some practice and concentration.
Overthinking is thinking about something for so long that it turns unhealthy. These aren’t positive thoughts and in no way contribute to you well being. The ‘what if’s’ and ‘should have’ will only make things worse. It hinders your daily productivity and can affect your mental health negatively.
The more you think about things you can’t change the worse you will feel and that will cloud your judgement and prevent you from being productive.
Is it okay to overthink? How bad is it?
No, it is not okay. Research has shown that overthinking is bad for you and does nothing to benefit you. Overthinking can mentally drain you and can make you more susceptible to anxiety and depression.
There are 2 forms of overthinking
Worrying about the future
Contemplating the past
Now, overthinking is different from problem-solving where you’re actively thinking of a solution. When you overthinking you’re worried about something you can’t change or have no control over.
Now, no two people will overthink the same way so there isn’t a fixed solution to it, but that being said here are ways to not overthink.
Notice when you get stuck in your head
This will take some practice as it is not easy to recognise disruptive thoughts immediately. When the thoughts are making you unproductive and negatively affect your mood that is when you need to pull yourself out of it. Ask yourself, what are the chances of it actually happening? A technique in psychology known as cognitive restructuring is a technique that helps you notice the negative thinking pattern. In this, you have to notice when and where you are having these negative thoughts.
Journaling often helps get a clearer picture as you may start to notice patterns, if not just be aware of what triggers you to start overthinking. Identify how strong the emotion you’re feeling in the moment is. After this change all the negative what if’s to a positive outcome (this can be done more effectively with the help of a therapist.)
Replace the thoughts
Telling yourself ‘don’t have these thoughts’ is not going to stop them if anything they will increase, that’s just how our mind works. You need to replace that negative thought with different ones. If I tell you don’t think of a pink elephant you are bound to think of that, to change this you need to think of something else and not revert to thinking about the elephant. Try changing your activity or get yourself busy, this can help redirect your attention on more productive things.
Focus on the problem solving
Ask yourself now what. Unlike overthinking in problem-solving you will benefit as you are positively scrutinizing your actions. This can help you take better steps in the future. Think of different ways you won’t repeat your mistake and take note of them.
Don’t go to extremes
It is easy to get carried away when you start overthinking and think of the worst-case. But letting these thoughts take over isn’t going to help you. Instead of pushing you forward, it will drag you back and that is something you don’t need. I know this is easier said than done but if you put your mind to it, you can do it.
All this negative thinking may seem like it’s getting you somewhere but you’re only getting caught in a spiral. Now, I must say this needs practice, just trying these methods once or twice won’t be as effective. You have to train your brain to not drag you down that spiral.
Worrying about the future is normal, but obsessing over it till it makes you anxious is not good. By doing this you're only worrying twice. When it comes to overthinking the past, remember it is not going to change anything, moving forward things can be different if you learn to problem solve and not overthink.
Somethings are out of your control, no matter what you do, things may not always work out and it is not your fault.
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