Do I need to do this? Do I need to do that? What would happen if I didn’t do this or that? Do you ever discover yourself going through potential scenarios in your mind in circles? Does it make you feel bad? Or perhaps you aren’t even conscious of it when it’s happening, only to find afterwards that 15 minutes or more have passed while you’ve been trapped in these revolving ideas. Ironically, planning for worst-case scenarios is nearly always a “what if” question.
What-if thinking can be either present or past oriented; for example, we might worry about a scenario that may or may not occur in the future or we might obsess over a previous interaction and mentally relive the event.
Am I Overthinking?
Possible overthinking warning signs include:
·Dwelling on the past or current circumstances
·Making decisions you later regret rehearsing your errors in your head
·Bringing up difficult or unsettling conversations
·Focusing on issues you can’t change, control, or improve
· Imagining the worst-case situation or result
· Taking your troubles out of the present and placing them in the past or future that cannot be changed.
What Causes Overthinking?
You may be frustrated with yourself if you’ve read this far and discovered that you overthink. Why am I doing something so detrimental to my health? There are two things to keep in mind here.
Overthinking is, at its core, an automatic self-protection mechanism. What are you prone to overthinking? You are most likely preoccupied with real issues such as finances, health, work, relationships, and meaning. Feeling in control of these various domains can provide a sense of well-being, and you obviously want the best for yourself. The key point here is that thinking about these areas in an ineffective manner does little to improve them.
How to Overcome??
If you want to control your overthinking, here are some effective strategies to help you:
- Get out of your own way.
This is the most effective antidote to overthinking. Do whatever it takes to get out of your head. This could be vigorous exercise that gets you into your body, a brisk walk in the park, or an activity that doesn’t require much thought. Cooking, painting, doing DIY, putting together a jigsaw-whatever gets you ‘in flow’ and keeps you relaxed.
2. Deep breathing.
“Hold your breath for several seconds, then slowly release your breath, counting the seconds as you do so. Continue exhaling slowly, until it feels like there’s no more air in the lungs. Repeat this process for several minutes.”
3. Return to your senses.
Find ways to relax your senses, such as by looking at beautiful things, listening to your favourite music, lighting scented candles, cooking your favourite food, or taking a warm bath. Take care of your body while giving your mind a break.
4. Set aside time for thinking.
You do not have to stop thinking completely. Instead of allowing your thoughts to spread throughout the day, schedule some time daily, when you are actively thinking, mulling, and reflecting.
5. Make a list of your ideas.
Instead of keeping your thoughts to yourself, write them down in a journal or start a ‘thoughts jar’ where you can post them. You won’t have to keep them that way.
6. Mindfulness.
Mindfulness techniques can assist you in reframe your thoughts as thoughts rather than facts. They can assist you in slowing down your thinking and allowing thoughts to pass through your mind like clouds on a windy day. Mindfulness can also assist you in being more present in the present moment rather than projecting into the future.
7. Speaking with a Coach.
If overthinking is ruining your life and you believe you are spiraling into depression or anxiety as a result of your thoughts, speaking with a coach will help you make sense of your world. Coaching can help you develop your self identity and lay stronger foundations for living in the present rather than worrying about the future.
Overthinking is quite common. However, if you prepare yourself for it, you can transform your negative feelings and thoughts into positive, pleasant ones. Furthermore, keep in mind that you cannot predict the future, so there is no point in ruminating on events that you do not even know will occur. As a result, learn to transform your pessimistic thoughts into productive, practical, and correct thinking.