How to Stop Overthinking: 14 Strategies

How to Stop Overthinking: 14 Strategies

Understanding Overthinking

Overthinking refers to dwelling on certain thoughts or constantly anticipating a situation or its possible outcome. Grounding exercises, stepping into action, and finding support from a mental health professional can help you to stop overthinking.

- Advertisement -

The Consequences of Overthinking

Worrying and overthinking are part of the human experience, but when left unchecked, they can take a toll on your well-being. Dwelling on the same thoughts may even increase your risk of certain mental health conditions.

Strategies to Overcome Overthinking

Recognizing the Cycle of Rumination

The way you respond to your thoughts can sometimes keep you in a cycle of rumination, or repetitive thinking. Rumination can often cause negative consequences to a person’s mental health.

Becoming Self-Aware

Having self-awareness is key to changing your mindset. When you find yourself continuously running things over in your mind, take note of how it affects your mood. Do you feel irritated, nervous, or guilty? What’s the primary emotion behind your thoughts?

Finding Distractions and Engaging in Activities You Enjoy

You can decrease overthinking by engaging in activities you enjoy. This may look different for everyone, but some ideas include:

• Learning some new kitchen skills by tackling a new recipe
• Going to your favorite workout class
• Taking up a new hobby, such as painting
• Volunteering with a local organization

Mindfulness and Breathing Exercises

The next time you find yourself tossing and turning over your thoughts, try closing your eyes and breathing deeply. Respiration has a direct effect on your body and mind, and may help distract you and reduce the physical effects of overthinking.

Developing a Meditation Practice

Developing a regular meditation practice is an evidence-backed way to turn your attention inward and clear your mind of nervous chatter. All you need is 5 minutes every day and a quiet spot. More than one meditation technique exists. You can try a few until you find one that helps you quiet your mind. Read more about meditation techniques.

Getting Perspective

Trying to gain perspective may help you reduce overthinking about non-urgent matters. How will all the problems floating around in your mind affect you 5 or 10 years from now? Will anyone really care that you bought a fruit plate for the potluck instead of baking a pie from scratch?

Helping Others and Grounding Yourself

Helping others may bring you out of your own thoughts. Consider thinking of ways you can be of service to someone going through a difficult time. Realizing you have the power to make someone’s day better can keep negative thoughts from taking over.

Focusing on Achievements and Successes

When you’re in the midst of overthinking, try jotting down five things that have experienced in the past week and your role in them. These don’t need to be huge accomplishments. Maybe you stuck to your coffee budget this week or cleaned out your car. If it feels helpful, refer back to this list when you find your thoughts spiraling.

Conclusion

Overthinking is a common problem that can have serious consequences on mental health if left unchecked. By recognizing the cycle of rumination, becoming self-aware, finding distractions and engaging in activities you enjoy, practicing mindfulness, and developing a meditation practice, you can overcome overthinking and improve your overall well-being.

FAQs

Q: What is overthinking?
A: Overthinking is the practice of dwelling on certain thoughts or constantly anticipating a situation or its possible outcome.

Q: Can overthinking be harmful?
A: Yes, overthinking can lead to negative consequences and may even increase the risk of certain mental health conditions.

Q: How can I overcome overthinking?
A: You can overcome overthinking by becoming self-aware, finding distractions and engaging in activities you enjoy, practicing mindfulness, and developing a meditation practice.

Q: Is meditation beneficial for overcoming overthinking?
A: Yes, meditation is an evidence-backed way to clear your mind of nervous chatter and overcome overthinking.

Q: How can I practice self-compassion when feeling overwhelmed by my thoughts?
A: Take note of a stressful thought, pay attention to the emotions and bodily responses that arise, acknowledge that your feelings are true for you in the moment, and adopt a phrase that speaks to you, such as "May I accept myself as I am."