How To Stop Overthinking
Worry is a very normal human emotion, which most of us have experienced from time to time. But what happens when you can’t stop overthinking things?
Overthinking happens when we think too much about a situation, going round and round in circles, without coming to any useful conclusion. This vicious cycle leads to over-analysing everything from thoughts to decisions that need to be made. People who overthink tend to get into the habit of talking themselves out of things, meaning that they often miss out on fulfilling their potential. The effects of overthinking can be very draining, and it can even strain your brain. The long term effects on our wellness can cause physical symptoms, and even lead to mental health conditions.
If you’re wondering how to stop overthinking and negative thoughts, read on to learn more about anxiety and overthinking solutions that might work for you.
Understanding the Roots of Overthinking
If you’ve ever wondered, ‘Why do I overthink everything?’, then here are 5 possible meanings behind it:
1. You’re trying to control things
Often overthinking is linked to trying to control what might happen, instead of focusing on the present moment. This can also be triggered by stress anxiety and other emotions, leaving us feeling unsafe.
2. You have an overactive brain
If you have a busy brain, it can be tricky to know how to stop thinking. If you find it difficult to relax and shut your brain off, you may find yourself ruled by your thoughts. Consider trying relaxation techniques such as meditation, journaling your thoughts to get them on paper, and minimise stimulating activities, especially before bed.
3. You’re stuck in negative thought patterns
Do you find yourself focusing on worst case scenarios or living with other destructive thought patterns? Negative thoughts can be another root cause of our brains getting stuck in an overthinking loop.
4. You’re focusing on problems, rather than solutions
Overthinking can be a sign that you need to focus your attention on problem solving. Often we get into the habit of noticing everything that’s wrong, rather than looking at it from a different, more positive perspective.
5. You’re doubting yourself
When we doubt ourselves, we can experience difficulty making decisions, and end up in an overthinking spiral. Second-guessing ourselves becomes the pattern and we struggle to move forwards.
Techniques to Combat Overthinking
If you’re wondering how to stop overthinking everything, then here are some techniques that might help you to ease overthinking symptoms:
1. Become aware of your thoughts
Notice when you begin to overthink things. Becoming aware of this will give you the chance to pause and spot any thought spirals that you have found yourself stuck in. The more you do this, the quicker this will become a habit.
2. Declutter your mind
Decluttering the mind helps us to create space, which allows us to think more rationally. Try meditation, getting your thoughts out on paper, or consciously making the effort to choose more positive thoughts.
3. Live mindfully
Many people become consumed by thinking, living up in their heads and forgetting to live in the moment. When we learn to be present, we find ourselves living more in the current moment. Get into the habit of stopping and pausing more often, taking deep breaths, and noticing, without judgement, how you are feeling.
4. Learn to let go of the past
Much of our overthinking comes from thinking about things that have already happened, so if you can work on letting go of the past, you’ll free your mind and make peace with situations that have already occurred.
5. Focus on solutions, which helps to calm anxiety
We’ve already discovered that overthinkers tend to focus on problems rather than solutions, so when we begin to change our approach, and look at how we can solve something, this will help us to think less negatively. This change in thinking can also be helpful when supporting anxiety disorders.
Creating a Supportive Environment
How we spend our time, and who we spend that time with, can have a profound effect on our mental health and happiness levels. Choose to surround yourself with things and people who bring out the best in you, and most of all, leave you feeling a sense of joy. Think about activities that you do and the things you are influenced by. Could these be more positive?
The important thing to know with anxiety, overthinking, or any kind of mental disorder, is that you aren’t alone. When things feel too much, reach out to friends and family for support, and let them know what you are going through. Open conversations can be valuable for gaining support, and for others to be able to gain a better understanding. Sometimes it’s necessary to seek further support from a mental health professional, who can offer more experience within this field.
Shifting from Overthinking to Action
It’s very possible to learn how to stop overthinking. The key is to notice when it’s happening, understand the root cause, and begin to make different choices. Whilst it may feel like overthinking rules your life, breaking things down into small, actionable steps, will help to redirect and focus your energy on moving forwards. Each of these small steps, added up, will eventually help to break the cycle of overthinking.
These small steps will also help us to build trust with ourselves, and remind us that we can achieve anything that we want to. Making ourselves accountable allows us to see the progress we are making. What one step, no matter how small, could you take today?
The Role of Acceptance in Battling Overthinking
Because overthinking is often linked to perfectionism and control, learning to accept that life isn’t always perfect is important. There will be ups and downs, mistakes made, and valuable learning to come from those mistakes. When we set ourselves impossibly high standards, it means we miss out on embracing the uncertainty and beauty of life as it is. Uncertainty and mistakes don’t need to feel so scary when we create our own safety around these.
Key Takeaways
Overthinking can stop you from living your life to its fullest potential, but it doesn’t have to become your identity. Having power over your thoughts is key to mastering your own wellness, and there are many techniques to try when it comes to how to stop negative overthinking. Whichever you choose to try, taking small steps towards creating changes will help you to make huge progress, and change your experience for the better.
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Contact Gareth today and harness the power to regulate overthinking in your daily life. The journey to tranquillity and understanding begins now.