How To Stop Overthinking and Gain More Control of Your Thoughts
Have you ever found yourself playing scenarios over and over in your head? When you do this, you might start to notice your heart rate start to rate, your tummy flipping, your palms sweating, or a feeling like the walls are caving in on you. If so, you may have been the victim of overthinking.
It’s also possible you don’t notice anything! But that doesn't mean it isn't having an effect. Overthinking may cause us to miss moments to connect with others, be present in the moment, and take time away from things we enjoy like hobbies.
It creeps into all areas of your life including work or school, dating, or meeting new friends or networking in a professional setting. Overthinking isn't something to get rid of necessarily, we do need our brains to make decisions and problem solve. But it doesn't need to take up SO MUCH space, finding a balance and a healthy way to incorporate it into your life is money.
Fortunately, there are several ways that you can stop overthinking yourself into oblivion (but not totally get rid of it) so that you can live your life with confidence.
Signs of overthinking
How do you know you're actually overthinking? It's hard to separate your thoughts from reality, but here are some common signs:
You feel like nothing you do is ever good enough
You replay events from the past or scenarios might happen in the future over and over
You constantly question whether you made the right decision even when the choice is now out of your control
Identify and acknowledge it’s happening
Simple, not easy. Take a moment, notice what is happening in your mind and body, breathe. If you notice one main theme around here, being able to name what is happening is it!
Know that it's a real problem, and not just your imagination or something you can control with sheer willpower alone—and that's okay! You are not alone, either; many other people have this experience, too (as well as a wide range of other mental health challenges).
Keep your mind occupied or distracted
Go for a walk.
Do some exercise.
Play a game.
Read a book or magazine.
Watch a movie or TV shows. If you feel like watching something funny, here are a few of my faves - “Billy Madison”, “Happy Gilmore”, and “Austin Powers” (all of which are available on Netflix).
Work on stress management skills.
Being proactive is where it’s at. This conditions your brain and body to know what to do in case of an overthinking emergency and often minimizes thought spiraling in the first place. These practices are always helpful -
Exercise
Mindfulness is a form of meditation where you focus on the present moment. The goal is to focus on your breathing and not allow negative thoughts or worries take your mind - NOT completely stop them. Practicing mindfulness can help you practice becoming aware of when you’re overthinking and help you come back to the present moment.
Sleep more and sleep better.
Sleep is vital to healthy functioning and overthinking can prevent you from getting enough sleep. Anyone else’s brain start to spiral when their head hits the bed?! Prioritize health sleeping habits to calm the mind and get the Zzz’s.
Try some of these tips (and yes, I’m hearing your big eye roll) -
Make your room conducive to sleep (no TV or computer)
Get rid of any electronic devices at least an hour before bedtime
Try reading a book instead of watching TV or using your phone before going to sleep. This has been shown to help people fall asleep faster and stay asleep longer because it less stimulating than electronics
You can't stop thinking, but you can gain awareness of it
The goal is not to totally stop thinking. Your ability to think through things is there for a reason and even overthinking can be helpful at times. Your brain never start working and scanning our environments for dangers.
Your thoughts can be super powerful and have an effect on so many things in your life including how you feel, your relationship with your self and your relationships with others. Learning how to gain some control of your thoughts rather than letting your brain run wild with whatever comes first into your head (which tends to be negative) is a total game changer.
Practice gaining self-awareness of your internal experience - what we're thinking about, how your feeling, what emotions are present, where in your body you are feeling your emotions. You will gain a greater understanding of yourself, your patterns, and your triggers to better able you to calm and reign in overthinking.
Bottom line
Overthinking is inevitable and a totally normal response to the challenges we experience in life. For some, it can become so pervasive it starts to cause overwhelming anxiety and effect your ability to relate to others and complete the things you need and what to do throughout your day. If you find yourself overthinking, I hope you try some of these strategies and find your confidence.
Did you connect with something here?
If you feel like you’re getting stuck along the way or want more guided support, it may be time to seek a consultation with a therapist. Contact Real Well Therapy by clicking the button below or calling 512-686-7009.
Don’t miss out! Sign up below for blog updates.
(Don’t worry, I won’t spam you or share your information).
Disclaimer: the information provided in this blog post is for educational purposes only and should not be construed as medical advice or a substitute for professional consultation. If you are experiencing emotional distress, please reach out to a qualified mental health professional.
