Overthinking – Ways to Overcome It

“Overthinking is the art of creating problems that weren’t even there” (Zig Ziglar).  Now it’s okay to think things through when making a decision or evaluating a situation, but it becomes a problem when you can’t get the issue out of your head. 

You give these thoughts an apartment and keys in your brain RENT-FREE.  Thus causing anxiety, fear, and worry.  Let’s stop giving life support to the “what ifs”. What if I fail?  What if I’m not good enough?  What if I had done it this way, would the outcome be different?

Overthinking allows you to be cautious with your choices and well prepared.  Don’t get me wrong.  But here’s a thought – “what if ” you used the time spent overthinking and just do it?

Here are some ways to help put overthinking to rest:

1. Replace the thought with something positive – Calm your mind.  Deliberately switch the focus of the negative thought to how will you benefit from it positively.
2. Don’t assume. Seek the facts – Jumping to conclusions leads to overthinking.  Divert your mind to seek the fact of the situation.  Don’t assume or conjure events that didn’t happen.
3. Get a distraction – Do a mundane chore like folding laundry, sweeping the kitchen.  Anything to help break the overthinking bulb that’s lit in your head.  My favorite is to write it down.  Get your journal out and write down what’s bothering you.
4. Meditate – Meditation can help by cleaning the clutter in your head.  Regular practice can train the brain to stay mindful throughout the day.  It is said that meditation also reduces the amount of CORTISOL (the stress hormone) in our bodies.  You know I love scientific explanations and meditation.
5. Practice self-compassion – Don’t be so hard on yourself.  Acknowledge the stressful thought.  Think about 5 things that have gone right in the past week and how they made you feel in a positive way. Channel that stressful thought into a positive affirmation “I will just be happy and positive.  I will let go of anger, sadness, and overthinking.  I will let go of the things I cannot control and let things flow”.

I found this great meditation exercise on HEALTHLINE that we can try.

• Find a comfortable place to relax your neck and shoulder.
• Place your hands over your heart and the other over your belly.
• Inhale and exhale through your nose.  Focus on the movement of your chest and stomach as you breathe.

Try doing this 3 times per day for 5 minutes or whenever you have racing thoughts.

Close those open tabs in your mind right now.  “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment” -BUDHA.

XOXO

“Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday”

BRIAN TRACEY