how to address overthinking
We’ve all been there. Worrying about making the wrong decision, feeling the need to analyze every detail to achieve the “perfect” result, or maybe even struggling to accept that not everything is within our control. Overthinking often happens when our minds are working overtime to solve problems, avoid mistakes, or gain control of a situation. However, it often leads us to feeling stressed out, anxious, or feeling stuck.
How might we address overthinking to create more space for balance and a sense of calm in our lives? Here are a few tips:
Set a time limit for decisions: Give yourself a set amount of time to think things through or dedicate a certain time of the day to overthinking, then take action. For example, “I'll spend 15 minutes thinking about this, weighing the potential pros and cons, and then decide.” This will give you the opportunity to make an informed decision where you don’t feel rushed, but are also not stuck in the in-between.
Challenge negative thoughts and reframe: Instead of asking “What if things go wrong?” or “What if I make the wrong decision?” asking yourself, “What if things go right?” and “What if I make the best decision?” This shift in mindset can help you focus on possibilities instead of fears. Also, remind yourself: all decisions lead to self-awareness, knowledge, and growth.
Limit information overload: Trust that you’ve gathered enough information to make an informed decision. Too much information can cause us to freeze up or cause additional self-doubt that can harm decision making.
Journal your thoughts: Writing down overwhelming or intrusive thoughts can help you gain clarity and feel less overwhelmed. Knowing they are captured on paper instead of being carried around in your mind can help you feel less weighed down by these thoughts.
Ground yourself in the present: Try mindfulness techniques, like deep breathing or meditation, to focus on the present moment instead of ruminating about the past or present. A mantra you can repeat to yourself during your practice might be: “I am making the most informed decision with the information I have, and that is enough.”
Engage in a physical activity: Exercise is a powerful way to disrupt overthinking or temporarily distract yourself with something you enjoy. Activities like walking with a friend, yoga, or running can redirect your energy and clear your mind. Nature is a powerful tool to help gain clarity, as well!
Visualize letting go: Picture your worries as leaves on a stream floating away from you (or clouds in the sky, or as a cord between you and your thought that is cut).
Talk it out: Share your thoughts with a trusted friend, therapist, or family member. Talking things out can bring clarity and perspective. You might need to just get it off your chest, you might be looking for guidance or advice, or perhaps you just need to feel supported.
Limit time on social media: As someone who is a huge advocate of digital wellness, balance and time away from technology is important. Constantly comparing your life to others can fuel overthinking. Take breaks, unmute or unfollow if necessary.
Start small: Tackle one concern or decision at a time rather than trying to solve everything at once, which can feel daunting. Break it into smaller steps to make it manageable and take the pressure off yourself.
What steps do you take to manage overthinking?
~Kate
