What Does Overthinking Look Like
How often do you run commentaries in your mind, picking apart what you said or did, trying to read minds, or constantly making assumptions about others’ judgements of you? How often do you run multiple analyses to determine whether or not you made the best decision? Is it difficult to sleep at night because you tend to spend time ruminating over such thoughts? Sound exhausting? It is. This is how overthinking typically works.
While we all might overthink once in a while, there are some who tend to have a barrage of nonstop thinking. It feels as if your brain is on overdrive, uncontrollable, and running a continuous loop. For some, overthinking provides the illusion of control by enabling exploration of every possible outcome. Even then, with endless options, weāre propelled into inaction.
How Overthinking Affects Us
Overthinking is destructive and emotionally exhausting. We often engage in it when we feelvulnerable, particularly about the future and we want to problem-solve in our head. It leaves us paralyzed and unable to make decisions or take action. It magnifies mistakes and lowers self-esteem. It also gives the past and future power over us. By constantly replaying or catasrophizing over events, we remove ourselves from living in the present.
Fortunately, overthinking is a mental habit that can be broken. When you find yourself overthinking try these steps:
- Remind yourself that overthinking is creating mental stress, and thatās negatively impacting your quality of life.
- Breathe. Diaphragmatic breathing and practices such as yoga promote deep breathing and help to decrease cortisol, combat stress-related anxiety, and regulate sleep.
- Use mindfulness to ground you. Begin to notice what you see, smell, hear, feel, and taste.
- Tame the inner voice to create a healthier dialogue. And focus on healthier thoughts throughout the day.
- Seek support to find a fresh perspective. Admit youāre second-guessing yourself and mulling over a decision. Ask your friend for a recommendation.
As with many habits, changing destructive thought patterns can be quite the challenge, although not impossible. With practice, you can train your brain to perceive things differently and reduce the stress of overthinking.
Self-help information and information from the internet is useful, but it is not a substitute for professional advice. If you are currently in treatment or in therapy, please consult your therapist, psychiatrist, or other mental health professional.
