You finally have a few quiet moments to yourself, only to immediately start wondering if you forgot to send that thank-you email or whether you've overestimated your chances of getting that promotion. Does this sound familiar to you? (0) Worrying and overthinking are part of the human experience. If, however, they are left unchecked, they can take a toll on your well-being.
Sometimes we can find ourselves stuck in repetitive, unhelpful thought patterns that make us feel overwhelmed. (19). Also, other areas of our lives can be affected, as well as our relationships.
The unproductive process of overthinking often leads to 'mind reading' in which someone believes they know what someone else is thinking. (20) . Our negative, critical, internal running commentary therefore analyses behaviours or words by others and concludes that someone's intention was negative. Focusing on the worst-case outcome, the 'what ifs' of situations instead of being in the present, and constantly assessing for potential danger - wondering when the next bad thing will happen - can keep us in a spiral of negative thoughts in which problem solving seems impossible. Not to mention the lack of sleep, chronic stress etc.
When you fall into the overthinking trap, it can feel difficult to pull yourself out. However, there are strategies that can help you stop overthinking. (21) . You will first need to be aware of your overthinking. Then, take the time to label what you are feeling. This can make the situation less frightening. By saying, "I am feeling anxious about what will happen tomorrow. I know that this feeling will pass", you are giving yourself an opportunity to feel your emotion, and you are reminding yourself that emotions don't last forever.
The next step is to challenge or reframe your thoughts because it is quite evident that our thoughts are not facts. When you find yourself focused on a negative thought, ask yourself, "Is this thought $100 \%$ true? Is there an alternate possibility? Is this thought helpful and constructive?" Focus on possible solutions - dwelling on the problem is not helpful and gets us further from problem solving. (22) Write it down. Putting our thoughts, worries and concerns on paper can be helpful to create distance and objectivity from negative thoughts. Write down what is worrying you and tell yourself you will revisit this in 24 hours. (23) . This is the actual process of finding practical solutions to difficult or complex issues that you are experiencing.
In addition, you can try engaging in healthy distraction. Constantly avoiding our thoughts or emotions is not healthy, but engaging in healthy and strategic distraction can help us minimise overthinking. (24) . There are so many other things that you can do to take your mind off your obsessions and help you weather the storm.
Finally, if you cannot seem to step outside of your overthinking and the rumination is interfering with aspects of your life, speak to a professional. A life coach or therapist can help you determine why you are overthinking and how to address the issues at their core.
ŠTO ČEKAŠ?
Isprobaj potpuno besplatno!
Registracijom dobivaš besplatan* pristup dijelu lekcija za svaki predmet.