How to Stop Overthinking

As a human we are blessed with a conscious, thinking mind. That blessing can be a curse if the thoughts never stop

Overthinking

20 Reasons Why People Overthink

20 Negative Effects of Overthinking

Further Exploration – Articles & Media

Overthinking

Overthinking is defined as thinking about something too much and for too long. It is always good to consider situations and possibilities however sometimes overthinking negative thoughts can become overbearing and be detrimental to mental wellbeing. Why we do it, the negative effects and how we can stop it below.

““Don't get too deep, it leads to over thinking, and over thinking leads to problems that doesn't even exist in the first place.”

Jayson Engay

20 Reasons Why People Overthink

Human life is complex. The amount of possibilities and choices we are faced with can lead to infinite ways of thinking and ultimately overthinking. We can overthink because;

Too many possibilities to consider
Trying to find reason in situations and people
Confusion or doubt
Too many outcomes from a given situation
Excessive worry
Being unable to accept the truth
Thinking “what if” about past and potential future experiences
Looking for answers
Inability to prioritise
Attempting to be “in control”
Wanting to change and not feeling able to do so
Being unsure about what we want
Not being able to share thoughts with others
Fear of the past, present or future
Constantly imagining a different reality
Inability to make decisions
Not trusting own decisions
Over analysing situations and people
Constant rumination
Insecurity in relation to a job or a relationship or life in general

“Overthinking, also, best known as creating problems that are never there”

David Sikhosana

20 Negative Effects Of Overthinking

Overthinking isn’t always bad however persistent negative or unhelpful thoughts can have a detrimental effect to mental and physical wellbeing including;

Anxiety – Overthinking can make us anxious
Depression – Too many negative thoughts can lead us to be depressed
Misery
Exhaustion
Confusion
Procrastination
Frustration
Addictive tendencies
Stems creativity
Insomnia
Hampers productivity and problem solving abilities
Lowered energy levels
Inability to concentrate
Can push people to negative habits such as drinking or drugs in order to “escape”
Lack of motivation
Removing joy and fun from a moment by thinking about it too much
Little things that don’t really matter can turn into huge overwhelming issues
Or overthinking positive things can make them look not so positive anymore
Fear about the future or past
Lowered appetite

“When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.”

Winston Churchill

40 Ways To Stop Overthinking

Stopping overthinking starts with realising that you are doing it. There are then many strategies you can put in place to help stop. These include;

Observe yourself and notice when you are overthinking. This is the first step to being able to solve the problem
Meditate to calm the mind (try here)
Exercise – the endorphins released will put you in a positive frame of mind
Eat healthily
Take yourself into nature and away from day to day life (try forest bathing here)
Practice mindfulness and be in the present moment. Take time to see, hear and generally observe the things around you
Pay attention to your thoughts and thought processes
Allow yourself to express your emotions
Set a time limit to make decisions
Don’t bottle things up
Be grateful
Put things into perspective – Ask yourself if what you are overthinking really matters
Practice breathing exercises (try here)
Don’t worry about things that you cannot control
Talk things through with yourself – talk or at least write things down
Make a journal or log to record your thoughts
Get organised – plan your day. This will take a lot of stress and potential overthinking situations away
Practice positive self talk – be supportive of yourself
Celebrate your successes and the things you are proud of
Change your mindset – Be more optimistic. Think of what can go right instead of going wrong
Talk things through with a trusted friend or relative
Concentrate on problem solving rather than dwelling on problems
Accept what has or is going to happen and move on
Surround yourself with positive thinking people
Accept that you have done your best and that is the most anyone can do
Set time aside in a day where you allow yourself to think & reflect and train yourself to keep it to just that time
Find a distraction whether speaking to a friend or family member or getting busy with a hobby or work
Take a break from technological distractions and social media
Look at things from other’s point of view
Understand that life will go on and no decision is ever final
Focus on small steps and the next best action rather than trying to consider everything at once
Go through with the action – make things happen rather than think about them
Learn to practice forgiveness and let go fo grudges
Understand the negative effects that overthinking is having on you and use it to motivate you to stop
Relax your mind. Imagine yourself in a place that is special to you
Understand that can’t control other people’s thoughts or actions
Do something nice for others and spread love (try here)
Also understand that you cannot predict, or to a certain extent control the future
Don’t expect perfection – there is no such thing
If the thoughts are too much or too negative get some professional help. There are many trained counsellors or therapists who will be able to help