Are You Overthinking? Also referred to as rumination

Are you constantly ruminating over past events in your head? Do you continually worry about future events even when there’s nothing to be gained? Do your thoughts feel like they’re stuck in a negative loop? This is known as overthinking and it can undermine your confidence, productivity and drain your energy. It can increase depression, anxiety and stress. It also makes it harder to concentrate or make decisions due to mental exhaustion. Fortunately, there’s help for overthinkers. Today, we’re discussing how to stop overthinking.

How to stop overthinking

• Identify triggers

• Ask: Is it true?

• Meditate & Exercise

• Self talk, write it down

• Overwhelm - smaller tasks

• Social connection

• therapy

Triggers for overthinking include things like a lack of communication, social media feeds, negative news cycles, and toxic people. To address these, try to shore-up communication gaps by asking questions, seeking clarification or putting things in writing to free up mental energy. Recognize when social media, the news, or other people are starting to affect you and limit your time with them.

Many times, overthinking starts skewing to the negative side and can distort what actually happened in the past or what would be most likely to happen in the future. So, ask yourself if the things you’re thinking are true. If they’re not, they could be projections, or worries with no substance, or unfair judgements about yourself. Let go of thoughts that are untrue, and balance negative thoughts with positive ones to gain perspective.

Physical exercise and meditation, where you keep your thoughts on what you’re doing right now, instead of in the past or in the future, are effective methods to stop overthinking. Self-talk (thinking out loud) or writing your thoughts down on paper, (particularly before bed) can also help clear your mind. 

Overthinking often occurs when we are feeling overwhelmed. Take steps to reduce overwhelm. For instance, break up large tasks into smaller pieces, delegate tasks to others, and decline to take on new tasks where possible.

Social connections with supportive people help us feel more grounded, relieve stress and give us an outlet to talk about our thoughts and feelings. Reach out to friends and family if you find yourself starting to ruminate.

Finally, if you find yourself constantly dwelling on things and are struggling, speak with a professional therapist. They can help you identify underlying causes and develop effective strategies to stop overthinking so you can regain your confidence and feel joy in your life again.

Alison Bell’s professional therapists are highly skilled and experienced in helping individuals gain insight, and more effectively manage overthinking. Call to make an appointment today: 604-372-1545