If you’re prone to overthinking, you will understand exactly how it works… You keep having this issue on the forefront of your mind—it may be a work-related predicament or a concern about your health—and you just can’t seem to get it out of your head. Thoughts circle back and forth, but sadly, answers are rarely found.
When we spend too much time thinking about our issues, we can become even more perplexed than when we started. In addition, prolonged overthinking can cause a variety of symptoms like fatigue, difficulty concentrating, and insomnia, which can then prompt additional anxieties about these symptoms, enabling the overthinking loop. This can occasionally develop into long-term anxiety or depression.
It’s important for us to seek methods of calming down when overthinking, so we can properly manage the symptoms before they escalate and become intolerable.
How to manage overthinking
1-Identify Your Triggers
There are many different types of damaging and negative thought patterns, some of which are worse than others. These mental habits contribute to the harmful effects of overthinking and often show up during stressful or difficult situations. Ruminating and persistent worrying are two of the most typical tendencies.
Ruminating refers to having a single or a series of related sad or unpleasant ideas that keep running through your head. This is typical among perfectionists and can lead to depression and alienation from others. You constantly worry and anticipate virtually anything going wrong in your life when you worry excessively. Even though it doesn’t seem like it, your constant concern is closely tied to your limiting beliefs.
You must first recognise your limiting thoughts in order to overcome them. You may then stop yourself when you start telling yourself these lies and swap them out for more empowering ones, such “I control my emotions.”
2-Don’t live in the past
Overthinkers often dwell on the past and waste their time wondering about the “what ifs” and “should haves.” The past is just the past. It is unchangeable and now you can only learn from it.
By letting go of the past, you are preventing your previous errors from influencing your present choices and negative experiences from dictating your feelings. You release your anger and forgive the other person if necessary.
Learning to stop overthinking requires practising living in the now. You can take charge of your thoughts and stop unfavourable feelings in their tracks. Before it becomes out of control, recognise overthinking and take a moment to reset. Take a deep breath and concentrate on the present; what can you hear and see? What are you appreciative of? It will require conscious awareness at first, but you can retrain your brain to live in the present with the help of daily practises like meditation and priming. You’ll soon realise that it comes more naturally.
4-Be solution focused
Identify your problems – but give your power and energy to solutions instead of worry.
Although you may have determined the actual cause of your tension and anxiety, your work is not yet finished. Take control of your life – since it is the only way you can learn how to permanently stop overthinking.
Consider changing your employment if work-related stress is the root of your overthinking. Set objectives for yourself if you aren’t where you want to be in life so that you can move in that direction. If you feel like you have no control over your life, decide today to take the wheel again. These are bold decisions that require courage. Remember that only you have influence over your reality.
5-Reach out for help
Learning how to stop overthinking doesn’t come easy for some. These abilities have been honed over time by many people who are able to manage their emotions and prevent themselves from becoming caught up in a cycle of worry and overthinking. It requires perseverance, but it can also require the proper assistance from a trained mental health professional. Instead of running away from or ignoring your pain or worry, learn how to manage it. Transform your mind process to overcome any roadblocks and undesirable behaviours.
If you’re ready to book an appointment to learn how to control your overthinking, we are here to help. To book, click here or call our friendly reception team on 1800 327 477 (AU) / 0800 327 477 (NZ).