How to Stop Overthinking: 10 Ways to Decrease the Habit
"Overthinking is like a treadmill for the mind - it keeps running but ultimately goes nowhere."
So, tell us, are you an overthinker?
If you do, you are not alone. So many of us fall into the trap of overthinking. Our brains are often desperately trying to find a way to fight or avoid something that feels big or overwhelming. The struggle is that overthinking can plague our minds, leading to increased stress and anxiety. This habitual over-analyzing and rumination can have detrimental effects on our mental health, hindering our ability to focus, make decisions, and find peace of mind. Engaging in adaptive skills and coping strategies is crucial in mitigating the impact of overthinking on our mental well-being.
For some, overthinking might serve as a way to figure out the roots of their discomfort. Often, we believe the only way to heal is to understand our experience logically. Gaining understanding and awareness can be a helpful tool in shifting away from patterns of overthinking. Learning how our thinking habits impact our stress response will provide the foundation for mind and body healing.
By developing adaptive skills, such as mindfulness, cognitive restructuring, and emotional regulation, individuals can learn to recognize and challenge their overthinking patterns. These skills empower individuals to shift their focus, reframe negative thoughts, and manage overwhelming emotions effectively. Embracing coping mechanisms like exercise, journaling, and seeking social support also provides healthy outlets for processing thoughts and emotions.
Again, it is so important to recognize that overthinking is a common human experience, BUT it doesn't have to control our lives. Through the intentional practice of adaptive skills and coping strategies, individuals can reduce the grip of overthinking on their mental health, fostering resilience and cultivating a greater sense of calm and clarity in their daily lives. Let’s explore 10 coping strategies to decrease the overthinking habit.
Here are 10 Ways to Stop Overthinking:
1. Practice mindfulness techniques such as deep breathing and meditation.
This practice does take time. If you are a beginner, start with only a couple minutes of practice at a time to build the skill of being still and intentionally aware. Check out our Resources Hub or Studio Nourished for more support.
2. Write down your thoughts and feelings to get them out of your head.
It can be really helpful to have a note book in your purse, bag and next to your bed. Whenever you start to notice your mind taking off, grab your note book and a pen and just start free writing. Then ask yourself, is this serving me to spend my time and energy thinking about this?
3. Focus on the present moment and avoid worrying about the future or dwelling on the past.
This can sometimes easier said than done, as it truly takes practice to become more present. Remind yourself by setting a reminder in your phone to be present or have a sticky note on your bathroom mirror reminding you to be fully in this moment.
4. Set aside designated time to think and worry, and try to limit overthinking outside of those times.
Set a timer and allow yourself to go wild in your thoughts. Once that timer goes off, stop and shift towards something that soothes, relaxes or connects you.
5. Challenge negative thoughts and replace them with positive affirmations.
There is often a core belief buried underneath the sprial of thoughts. When you work to identify the negative core beliefs or thoughts, ask yourself, “Is this really true?” When you question the validity of your thoughts, you are bring your rational brain online to assess. Often it is the emotional mind who is spinning out of control.
6. Engage in physical activity to clear your mind and boost mood.
Exercise offers numerous benefits for individuals who are struggling with overthinking and anxiety. When we engage in physical activity, our bodies release endorphins, which are natural chemicals that act as pain relievers and mood elevators. This release of endorphins can help alleviate feelings of stress and anxiety, making exercise an effective tool for managing these symptoms.
7. Talk to a trusted friend or family member to gain perspective and support.
Co-regulation is one of the best ways to regulate a dysregulated nervous system, which is usually the case when we are in an anxious or overthinking mode of thought. When we work to gain support from others, we can also gain perspective.
8. Learn to accept uncertainty and let go of the need for perfection.
This one can be really hard for some many of us, as it is often deeply engrained in us to be the way we are. Usually this is born out of coping and survival mechanisms. Try to challenge yourself when you notice perfectionism coming up.
9. Take action on the things that you can control, and let go of the things that you cannot.
This is where we can feel full empowered in that we are in control of our choices and feelings. When we recognize that so much is out of our control, we release the desire and absolute need to be in control. What can you focus on that will provide you with a sense of safety? What can you release knowing you can’t do anything about it?
10. Seek professional help if overthinking persists and impacts your daily life.
This is key. If it is impairing your ability to function and cope with daily life, it is time to seek support!
if you need more individual support and you are located in California, we’d love to support you by contacting us to explore more.
About me;
Hi! I’m Dr. Kelly Vincent, Licensed Psychologist and owner of Nourished Wellness Group (CA PSY30672). My area of expertise and specialty focuses on working with women struggling with anxiety, high “functioning” anxiety, burnout, nervous system dysregulation, imposter syndrome, low self-esteem and trauma. I’m passionate about the mind-body connection, thus I integrate the body in my work through EMDR, yoga, somatic experiencing, and walking. If you are looking for more 1:1 work, please feel free to reach out to us. We’d love to talk with you more about your individual need and to explore if we’d be a fit, click here!
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