How to Get Out of Your Head and Stop Overthinking
Being thoughtful about making big decisions is an important skill, especially when it may have a major life impact. You try not to rush into getting married, accepting a new job, or deciding to have a baby. We even pride ourselves on being thoughtful about evaluating all possible outcomes and weighing the pros and cons of our decisions.
But sometimes you might struggle with feeling stuck in thoughts or paralyzed by worries. Your sleeping habits might be intruded upon by rumination. You're worried about making the WRONG choice or closing an otherwise open door, leaving you with fewer options. If any of the above resonates with you, you might be an overthinker!
Overthinking is a common challenge that many of us face especially if you struggle with anxiety and depression. It's when your thoughts become stuck in an endless loop, triggering feeling anxious, overwhelmed, and paralyzed. Some people believe that worrying demonstrates their concern for something or prepares them for the worst-case scenario. If left unmanaged, overthinking can interfere with our daily lives and prevent us from moving forward, making everyday decisions, and interfering with our well-being.
So how do you know if you struggle with overthinking? Here are some common signs to look out for:
Difficulty making decisions: you struggle with self-confidence and don't trust your gut which leaves you feeling indecisive;
Trouble sleeping: When you don't have your busy schedule and daytime distractions, you experience a cacophony of thoughts that can't be turned off;
Seeking reassurance: You feel the need to constantly seek reassurance from others to provide temporary relief, which can negatively impact your relationships and perpetuate the worrying thoughts;
Dwelling on the past: You get stuck in revisiting past decisions or replaying events that you wish were different;
Constantly worrying about the future: Persistent and pervasive worrying can have you focusing on unwanted outcomes, which increases feeling out of control, frustrated, and hopeless about the future.
Changing your unhelpful thought patterns, like starting or breaking any habit, can be difficult. You can, however, rewire your brain to think differently with regular practice. If you're experiencing any of these symptoms, it's important to take action and find ways to break the cycle of overthinking. Here are some strategies that can help:
Build body awareness: When you notice that you’re ruminating or worrying, start paying attention to what's happening in your body. Do you notice any tension or physical sensations happening? These might cue you into the situations that are triggering bouts of overthinking rather than feeling disconnected from the origin of the worrying.
Practice mindfulness: When we are operating on autopilot, it's hard to break overthinking cycles, but paying attention to the present moment can help reduce the stress and overwhelm of our stuck thinking. Mindfulness can help by bringing awareness to unhelpful thinking patterns and learning to focus more on the present moment. You can also learn strategies to observe your thoughts without judgment and give yourself some distance from distressing thoughts.
Check in with yourself: Do you ever ask yourself, “are these thoughts helpful” when overthinking? By tapping into the utility of your thoughts, it allows you to take back control and decide how you want to move forward in a way that better serves you. Do you choose to invest energy elsewhere, or is there a solution to the problem that you can begin taking action steps on?
Take a break: Take a step back and give yourself time to relax and do the things you enjoy. Go for a walk, listen to music, practice yoga, or any other form of relaxation technique that works for you.
Seek professional help: If your overthinking is causing significant distress and affecting your daily life, it may be helpful to seek the advice of a mental health professional. A therapist can help support you in identifying the sources of stress and learning grounding skills to better manage overthinking.
Remember, it's normal to have moments of overthinking from time to time. However, if you find that you're constantly stuck in this cycle, it's important to take action and find ways to break free. It is possible to learn to recognize when you're overthinking and find ways to move forward. If you continue to struggle with managing overthinking, know that you don’t have to go through it alone and reach out for help!
