While most of us overthink occasionally, some people experience a constant chain of thought. As a result, they find themselves trapped in a cycle of replaying conversations and scenarios in their head long after they are over.
Read on to learn how you can control overthinking.
What is overthinking?
Overthinking is having repetitive thoughts for a long period of time. It can feel like being stuck in a pool of self-doubt, fear, and negativity. For example, overthinkers can think about past conversations in their head and doubt the decisions they make constantly. So when does everyday thinking turn into overthinking? It’s when our inner dialogue won’t cease, and we continuously think about the worst outcomes. This constant overthinking can affect our mental and physical well-being.
Some common symptoms of overthinking include:
- Excessively worrying about the future
- Indecisiveness and individuals second-guessing themselves
- Feelings of self-doubt and lower self-esteem
- Insomnia
- Physical symptoms, which include muscle tension and stomach aches
There are several types of overthinking that one can experience. Here are a few:
- Rumination: This type of overthinking involves repetitive and negative thoughts, which can negatively affect our mood.
- Hypervigilance: Constantly looking out for both threats and validation. This thought pattern can also include constantly checking for dangers and reassurance.
- Catastrophizing: This thinking pattern involves assuming the worst of all the outcomes.
Why is overthinking bad for you?
Overthinking is not just a psychological event; it can also affect your quality of life and keep you from living in the present moment. However, it’s not a mental disorder, but constant negative thoughts can lead to stress, anxiety and depression.
High levels of stress and anxiety can cause you to overthink and vice-versa. In addition, negative thought patterns can also lead to anxiety and depression, which is accompanied by physical weaknesses:
- Headaches
- Nausea
- Loss of appetite
- Mood swings
- Lethargy and fatigue
- Lack of concentration
Typically, overthinking is associated with GAD (generalized anxiety disorder), a tendency to persistently worry about everyday events. It can also occur due to your genes, personality factors and personal experience. So how can you overcome overthinking and keep negative thoughts at bay? These tips and practises can ail your condition significantly.
How can you control overthinking?
So, how to stop overthinking? Like all daily habits, eliminating negative thoughts can be challenging. Still, you can train your brain to stop overthinking by replacing habits and thinking with a new perspective.
- Start your day right
A positive start to your day can help you get things done faster and focus on your goals. Consider getting adequate 7-8 hours of sleep, waking up early, and exercising to avoid stress and live up to your full potential.
- Notice the trigger thoughts
Overthinking is a thought pattern that is specific to various individuals. For instance, a person can overthink when they are home alone, whereas another can overthink when they are around people. Notice the thoughts/events that trigger your overthinking patterns. Becoming aware of your overthinking patterns is the first step in beating them.
How does overthinking lead to negative thoughts?
Many people ask, “How to overcome overthinking?” Overthinking is often stealthy, and you won’t know it until you find yourself spiraling into thoughts. Overthinking often causes anxiety, depression, and negative feelings that can significantly decrease your quality of life. That’s why it’s critical to recognize our thoughts and how they make us feel.
Tips on how to stop overthinking
Changing patterns can be tricky, but following these techniques and practises can help you develop healthy thought patterns and beat overthinking.
Find a distraction
Taking a break from yourself can be a good idea when you feel trapped within your thoughts. Play with your pet, talk to a friend, exercise, or read an intellectually stimulating book. Temporary distractions can uplift your mood and allow you to cope creatively.
Meditate
Meditation can be your best friend if you want to overcome overthinking. While meditating, we can step back and observe the thoughts affecting us negatively. That way, mediation brings us clarity about situations.
Face your fears
There will always be things/events that will be out of our control. Watch out for opportunities where you can confront worrisome thoughts. Learning to accept these situations can help significantly fight overthinking patterns.
Make long-term conscious lifestyle changes to stay healthy. Make way for a healthy lifestyle and say goodbye to overthinking.