3 Simple Ways to Stop Overthinking
You’re exhausted from a long day and you’re ready to fall into bed for some much-needed sleep.
But when your head hits the pillow, sleep doesn’t come.
Instead, your mind begins racing with thoughts of everything you did wrong today, and all the awkward conversations you could have navigated better.
Here at KMA Therapy, we know how much of a toll overthinking can take on your life. For over 14 years, we’ve equipped our clients with the tools they need to get the improved quality of life they deserve.
After reading this article, you’ll know what overthinking is, what causes it, and how to stop it once and for all.
What is Overthinking?
Overthinking happens when your mind becomes fixated on one specific topic, and examines it from every angle you can think of.
You might think it can be useful to analyze a situation from every point of view imaginable, but often, overthinking is not helpful, not productive, and leads to more stress than anything else.
Overthinking can often lead you to become paralyzed by worry, and prevent you from taking any positive steps forward.
What Causes Overthinking?
While everyone overthinks different things, there are many common reasons you might ruminate over a specific situation.
Causes of overthinking include:
- Fear
- Trauma
- Perfectionism
- Feeling a lack of control
- Neurotic personality types
How Do I Know if I’m Overthinking?
While everyone has days where they second-guess themselves, persistent overthinking typically fall into one of two categories: Rumination or Persistent Worry.
Rumination is when you dwell on negative feelings, have repetitive stressful thoughts, and experience a lot of distress due to these thoughts.
These thoughts focus on the past – where you’re replaying everything that could have gone differently and trying to explore things that might have gone wrong.
Persistent Worry happens when you try to anticipate everything that could go wrong in a situation – whether you’re panicking about a presentation you have to give tomorrow, or worrying about everything that could go wrong during your morning commute.
These thoughts are future-focused, but instead of preparing you to stay safe in any situation, they drain you and waste energy on scenarios you never end up facing.
What Are the Risks of Overthinking?
Besides stressing you out, overthinking can lead to many ongoing issues – and can build negative patterns in your mind that are hard to break free from.
Negative Impacts of Overthinking Include:
- Stress
- Sleep problems
- Digestive issues
- Changes in appetite
- Mental health issues
3 Ways to Stop Overthinking
Overthinking can feel addictive – but you can break free from the cycle. Here are five ways to get started:
1. Be Mindful of When You’re Overthinking
We often get stuck in an overthinking spiral without even realizing it.
But learning to recognize which situations cause you to overthink, and then consciously choosing to think about something else, can be a great way to break free.
Try practising mindfulness exercises if you’re having trouble catching yourself when overthinking.
2. Find a Distraction
Oftentimes, we’re told not to distract ourselves from our feelings and emotions. This can be good advice, especially if we need to process the emotions we’re avoiding.
With overthinking, though, we often create these emotions based on situations that haven’t happened.
Finding ways to distract yourself from overthinking is a great way to break the pattern.
Try watching your favourite tv show, taking a quick walk around the block, or doing something with your hands – like drawing in a colouring book.
3. Explore Breathing Exercises
Trying out different breathing exercises can help you reconnect to your body and become grounded in the present moment.
Try breathing exercises like:
- Yoga breathing
- Guided meditation
- Alternate nostril breathing
In addition to stopping your overthinking, these breathing exercises can help reduce your stress and anxiety.
Next Steps for Overthinkers
After reading this article, you know the risks of overthinking, how to recognize it, and three ways to stop overthinking.
Still, sometimes everyone needs a bit of extra support.
At KMA Therapy, we know how hard it can be to get out of your own head. We’re passionate about helping our clients build strategies to cope with their anxious thoughts and achieve a greater level of peace in their lives.
Book an appointment today or connect with our caring team to learn more.
If you’re not yet ready to book an appointment, read these articles for more support:
