Are There Any Effective Ways to Stop Overthinking?

Photo by Zeyad Taha

Overthinking is my way of living. I have mastered this art with little effort but constant practice.

I overthink because I need to run every scenario for every situation. I’m very organized, and I love structure. I overthink when someone asks me to do something, but I haven’t gotten an explicit confirmation of what they want. I overthink my past and my future. I rerun episodes of my life, like rewatching Big Bang Theory episodes. I think about nonsensical things, and I love catastrophizing. I play hypothetical scenarios when someone in my family dies. How would I feel? What would I do? There is plenty to do when someone passes away. I imagine myself in a car accident and if I will survive. Even to answer this question, I was overthinking. Should I respond with one, two, or three… or should I let it go and go for another question to overthink or what? You see, I’m spiralling right now!

Overthinking makes me irritable, exhausted, and unable to focus on anything. I experience physical symptoms like stomach pain and muscle aches, and it makes it difficult for me to sleep. The worst part is the negative thoughts that overthinking brings, which can leave me feeling numb, incapable, and unfulfilled.

Here’s what works for me when I’m dealing with complex thoughts and emotions:

1. First, I acknowledge where these thoughts and feelings are coming from. I take a moment to check in with myself and identify whether I’m feeling fear, anger, frustration, or sadness. Understanding why I feel this way is essential in helping me move forward.

2. Next, I acknowledge the time frame of these thoughts and feelings. Are they from the past, present, or future? If they’re from the past, I remind myself that dwelling on them won’t change what happened. If they’re from the future, I tell myself I’ll deal with them if they come. If they’re from the present, I focus on what my first step should be to address them.

3. Then, I shift my focus to the present moment and the actions I need to take to move forward.

4. I reframe my thoughts to be more optimistic. I remind myself that things will work out in the end and that I have the strength and resilience to handle whatever comes my way.

5. I avoid perfectionism and remind myself that it’s okay to do my best.

6. I take deep breaths to help calm my mind and body.

7. Finally, I distract myself from my thoughts by engaging in a hobby or activity I enjoy, such as embroidery, puzzles, reading, or exercise.

All these take time and effort to develop, but that’s how it helps me deal with my precious mind.