Strategies to Stop Overthinking

Strategies to Stop Overthinking


What does overthinking mean?

Thinking too much, or overthinking, is exactly what it means. Instead of acting and taking action, overthinking occurs when you think too much. We've all engaged in overthinking at some point. Everyone has at least once worried about their academic performance, their financial situation, or their friendships or family relationships. However, if this happens to you frequently, it may indicate that you have an overthinking disorder, also referred to as generalized anxiety disorder (GAD). An excessive amount of worry about things that are completely out of one's control is a symptom of an overthinking disorder. Obsessions, compulsions, intrusive thoughts, or a combination of all three, can be a part of it. You may experience confusion in a number of different areas of your life as it gets harder and harder to concentrate on anything other than your obsessive thoughts over time. Obsessive thoughts are distinct from simply having active imaginations.

You may experience the following if you tend to overthink things such as worrying that changes from one specific topic to another, considering the worst-case scenario, a problem with decision-making, including second-guessing and difficulty staying focused, feeling tense, and repeatedly asking others for confirmation.

Strategies to stop overthinking

Here are some useful strategies that can assist you if you want to control your overthinking:

1. Be aware of your destructive thought patterns -There are many different types of destructive and negative thought patterns, some of which are worse than others. These mental habits contribute to the harmful effects of overthinking and frequently emerge during stressful or controversial situations. Thinking deeply refers to having a single or a series of related sad or dark thoughts that keep running through your head. This is typical of perfectionists and can lead to depression and detachment from others. You constantly worry and continue to expect almost anything to go wrong in your life when you worry excessively. Even though it might not appear to be related to a specific event in your life, persistent worrying is closely connected to your limiting beliefs and story.

2. Create positive emotions - When caught in a depressive mood cycle, it may seem particularly difficult to accomplish this. However, if you can find a way to inject some positive feelings—for example, by reading or watching something amusing or briefly listening to a happy song—it might help you view your issue in a new or more humorous light.

3. Try to find a distraction - Engage in something you enjoy stopping yourself from overthinking. Everyone's version of this will be unique, but examples include: simply trying a new recipe and deciding up some new cooking techniques, going to your preferred exercise class and acquiring a new hobby, like painting, or volunteering with a neighborhood organization.

4. Recognize the difference between intuition and fear - Overthinkers frequently struggle to tell the difference between a strong sense that something is wrong and their fear of making a mistake, which causes them to overthink until they can make no decisions. You can get out of your head and take the next necessary steps if you are aware of whether fear or intuition is driving your behavior. You can determine whether fear or intuition is at play and how to proceed by establishing a connection with your body, taking a few deep breaths, and truly feeling what a decision would feel like.

5. Turn up the music - It can be challenging to think about anything else when anxiety strikes. So, playing your favorite music or playlist can aid in clearing your head. Music engages a different part of your brain, just like any other creative activity you find enjoyable; the part of your brain that tends to overthink will be unable to do so if you are listening to and moving to the music.

6. Walk around - It's crucial to stop what you're doing and get back in touch with nature when you feel like your anxiety and thoughts are taking control. Fresh air is good for the body and the soul, so get outside. Going outside reduces your anxiety and lifts your spirits, which gives you more clarity and drive to get back to the task you were attempting to finish.

7. Be mindful - Utilizing mindfulness techniques can assist you in reframing your thoughts with mere opinions rather than concrete facts. They can assist you in slowing down your thinking and allowing thoughts to flow through it like clouds on a windy day. Instead of looking ahead, mindfulness can assist you in being more present in the here and now.

8. Consult a therapist - If you believe you may be getting out of control into a depressive or anxious state as a result of your thoughts, speaking to a psychologist or therapist for online counseling will assist you in making sense of your world. Therapy can strengthen the foundations of your self-identity and enable you to live in the present rather than worrying excessively about the future.

Learn more about Overthinking and strategies to overcome, seeking consultation for emotional challenges with the Best Clinical Psychologists or Best Psychiatrists will help you to understand your emotions, thoughts,  and behaviors and enable you to better understand your emotional trauma, depression, anxiety, stress, and healthy behavioral skills. You can also meet in the clinic with the best clinical psychologists & parenting coaches at Psychowellness Center, a multi-location clinic at Janakpuri, Dwarka, Vasant Vihar, Gurgaon, NOIDA, Faridabad, and Delhi NCR.

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Contributed By:- DR (Prof) R K Suri Clinical Psychologist, & Life Coach & Ms. Swati Yadav, Psychologist