How Do Overthinkers Overcome Overthinking?
Overthinking can feel overwhelming, causing stress and anxiety. You start with one stressful thought and suddenly create a scenario filled with endless possibilities of the worst possible outcomes. Did you know that there are ways to overcome overthinking? While it does take work and doesn't happen overnight, through daily practice of the strategies below, you can train your mind to shift your thinking patterns.
1) Set a Time Limit for Thinking
Allow yourself a set amount of time to think about a situation or problem. For example, set a time limit of 15 minutes to dwell on the issue. Once that time is up, move on to something else. This helps you set boundaries with your thinking and prevents overthinking from consuming you.
2) Practice Mindful Breathing
Overthinking can make our minds race, leading to anxiety and physical symptoms like a racing heart. This can activate your nervous system, which just adds to the stress. One effective way to slow things down is by practicing mindful breathing. If you feel your heart racing, take a moment to breathe deeply.
Try this breathing exercise: The 4-7-8 technique — inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts. This helps calm your nervous system and clear your mind.
3) Distraction through Action
Sometimes, the best way to stop overthinking is by distracting yourself with a positive action. It’s like cutting off a conversation that’s not serving you. Similarly, when your mind starts racing, engage in an activity that requires your full attention. Go for a walk, exercise, cook, play an instrument, or dive into a hobby. Doing so channels your energy in a positive direction.
4) Challenge Your Thoughts
Overthinking often involves a lot of assuming — meaning there’s no real evidence or legitimate basis for the thought. It’s easy to spiral into negative thinking, but you can challenge those thoughts. Ask yourself questions like: What evidence do I have for this thought? Is this thought productive? If the answer is “no” or if the thought is unrealistic, remember the advice from the song in Frozen: Let it go.
5) Reframe Your Thoughts
Reframing is about changing the way you look at a situation, turning it from a negative perspective into a positive one. For example, instead of thinking, "I made a mistake at work, and everyone will think I’m incompetent," try reframing it as, "I made a mistake, but I can learn from it and do better next time."
-Brooke Grandison, LCSW
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