Overthinking things can lead to a tremendous amount of distress. Of course it is healthy to think about things to try to problem solve. On the flip side it is not healthy to think the same thing over and over. You may obsess about scenarios or play the ‘what if’ game. It can cause a great deal of emotional distress or exhaustion.

If you are an overthinker, do not despair. There are tools to help you quiet your mind. I know this is all easier said than done. Remember, you didn’t get here over night, so you won’t change over night.

Below are some tools that might help. Everyone is different, so you may like some of these, or not. It’s important that you choose things that you are comfortable with.

Ways to stop overthinking

Acknowledge it

The first step to change is realizing that what you are doing is not working. So give yourself credit for recognizing that you are struggling. I know it doesn’t feel good, but you are ready to work on it.

Journal to stop overthinking

What is going through your mind? What are you overthinking about? Write down these thoughts just as they are going through your head. This isn’t about perfect sentence structure or grammar. It’s basically an unfiltered brain dump. Just write down your worries or struggles.

We want you to actually write vs. type on your keyboard. There is something about doing so that helps you get from your emotional brain to your logical brain. When we are overthinking, our logical brain is being high jacked. This will help you to gain a better perspective.

It might also help to keep a gratitude journal.

Acceptance

Perhaps your journaling will help you get to a place of acceptance. My guess is that you have no control over the situation. If that is the case, accept that you are powerless to change the situation. This is a process. The more you are able to do this, the greater peace of mind you will have.

Worry time

Instead of worrying all day long, why not pick a time to worry. For example, let’s say your worry time is 7pm. Set an alarm for 7:00. Then you will worry for 20 minutes. Your job is to get in as much worrying as you can in that time. Once the timer goes off, you are done.

Now if you start to worry any other time than worry time, tell yourself that it isn’t time yet. You can do so at 7pm.

Stop sign

Imagine a big red stop sign. Now yell STOP as loud as you can. It helps some people snap out of their negative thinking pattern.

What is the chance that your fear will come true?

Of course we aren’t going to deny that your fears will come true. It is possible. But if we set this up like a science experiment, and look for proof, what happens? Do you have proof that your fears will come true, or is this just an imagined fear? I read some place that only 1% of the things we worry about come true. That’s a lot of wasted time and energy!

Challenge your overthinking

Is there a way to reframe your negative thinking? For example let’s say that you are mad at yourself and calling yourself a loser. Are you really a loser, or are you just struggling with something? Perhaps you did something you wish you hadn’t, or didn’t do well on a test. That doesn’t make you a loser; it makes you someone who made a mistake.

What would you say to someone you loved? Would you say, yes, you are a loser because you failed your test? My guess is that you would say something kind and compassionate. So why not say that to your self?

Engage in an activity

Do you have a hobby that you enjoy? Most people are content when doing so. It will help you get out of your head. There many other things you can do, such as go outside, take a shower, read a book, play with your pets, put on some upbeat music, etc. There are endless things you can do.

Reach out if you are overthinking

Call a friend or a family member. You know who is compassionate, a good sounding board or will make you feel better. If your friends or family aren’t helpful, reach out to a therapist. It helps to have someone to talk to who is not emotionally involved in the situation.

Hopefully some of these tools will help you with your overthinking. If you are still struggling give me a call at 713-304-6554 and we can get you to a better place emotionally.

Take care,

Debbie