How do I stop overthinking everything
Whether they’re beating themselves up over a mistake they made yesterday, or they’re fretting about how they’re going to succeed tomorrow, over-thinkers are plagued by distressing thoughts. Their inability to get out of their own heads leaves them in a state of constant anguish.
While everyone over-thinks things once in a while, some people just can’t ever seem to quiet the constant barrage of thoughts. Their inner monologue includes two destructive thought patterns — ruminating and worrying.
Thinking too much about things isn’t just a nuisance. It can take a serious toll on your well-being.
Research says dwelling on your shortcomings, mistakes, and problems increases your risk of mental health problems. And as your mental health declines, your tendency to ruminate increases, which can lead to a vicious cycle that is hard to break.
Studies also show that overthinking leads to serious emotional distress. To escape that distress, many over-thinkers resort to unhealthy coping strategies, such as alcohol.
Awareness is the first step in putting an end to overthinking. Start paying attention to the way you think. When you notice you’re re-playing events in your mind over and over, or worrying about things you can’t control, acknowledge that your thoughts aren’t productive.
Dwelling on your problems isn’t helpful–but looking for solutions is. Ask yourself what steps you can take to learn from a mistake or to avoid a future problem. Instead of asking why did this happen? Ask yourself what can I do about it?
Stewing on your problems for long periods of time isn’t productive, but brief reflection can be helpful. Thinking about how you could do things differently or recognizing potential pitfalls to your plan, for example, can help you do better in the future.
Incorporate 20 minutes of “thinking time” into your daily schedule. During that time, let yourself worry, ruminate, or mull over whatever you want. Then, when your time is up, move onto something more productive. When you notice yourself overthinking things outside of your scheduled time, remind yourself that you’ll think about that later.
It’s impossible to rehash yesterday or worry about tomorrow when you’re living in the present. Commit to becoming more aware of the here and now. Just like any other skill, mindfulness takes practice, but over time, it can decrease overthinking.
Telling yourself to stop thinking about something can backfire. The more you try to avoid the thought from entering your brain, the more likely it is to keep popping up.
Busying yourself with an activity is the best way to change the channel. Exercise, engage in conversation on a completely different subject, or get working on a project that will distract your mind from the barrage of negative thoughts.
It’s very easy to fall into the trap of overthinking minor things in life.So when you are thinking and thinking about something ask yourself.
I’ve found that widening the perspective by using this simple question can quickly snap me out of overthinking and help me to let go of that situation.
It allows me to finally stop thinking about something and to focus my time and energy on something else that actually does matter to me.
So I follow up my “no, no…” phrase and I say to myself that I will think this situation or issue through when I know that my mind will work much better.
For example, after I’ve eaten something or in the morning after I have gotten my hours of sleep.
It took a bit of practice to get this to work but I’ve gotten pretty good at postponing thinking in this way. And I know from experience that when I revisit a situation with some level-headed thinking then in 80% of the cases the issue is very small to nonexistent.