Catching yourself in your head too often, going over the same thoughts again and again? It’s exhausting, and sometimes feels like your brain just won’t give you a break!
By: Ally Nickerson
Image Source: istockphoto
These days it’s easy to get caught in our heads. We stress about our jobs, financial obligations, and not having more than 24 hours in a day; which, ironically, leads us to spending most of it overthinking. Maybe you keep replaying something you said to your friend at lunch, wondering if it came out as rude or irritated when thats not what you meant. Or you finally gave your mom that gift you’d been saving up for and are second guessing whether she’ll like it. Whatever the situation, overthinking creeps in and before you know it, it’s become a habit that drains your energy and peace of mind.
So How Do We End This Cycle?
1. Notice That You’re Doing It!
The best way to stop any bad habit is to be aware that you have one in the first place!
2. Challenge the Thought
It’s important to remember that not every thought needs our attention. When you find yourself stuck overthinking, ask yourself: Is this something I can change now? Do I have all the facts? What would I say to a friend thinking this? Challenging the “what-ifs” can help break the loop of overthinking
2. Practice Mindfulness
When you’re thoughts are everywhere, bring yourself back to the present. Take a deep breath, a walk in nature, or name 5 things you can see around you. Get out of your head and ground yourself in what’s happening now
3. Designate Time to Worry
If you simply need to think something through, set a time limit. Try 10-15mins (30 at most), write it down, weigh the options, and then move on. Designating time to worry allows you to satisfy the need to ponder something, while also having a boundary so not to overthink it
4. Focus on Gratitude
Overthinking tends to bring us into the negative, looking at what’s wrong, what went wrong, or what could go wrong. Gratitude combats this, bringing your attention to what’s right now, what’s steady, what’s good. Even just thinking of one thing your grateful for can help pull your focus from the unhelpful thoughts, and back into the present – even for a little while
5. Distract Yourself
If you’ve managed to pull away from the thought loop you were stuck in, find something to distract yourself so you don’t fall back into it. This could be cleaning a room at home, doing the dishes, walking the dog, calling a friend, doing a workout, or making a snack. Action helps shift your brain out of rumination mode
6. Step Away from Your Phone
As easy as it seems to distract yourself via social media and scrolling, it often gives us more things to overthink. Instead, try putting your phone down for a while, turning on Do Not Disturb, or going on a walk without it. Give your brain the chance to breath without the information overload
7. Talk It Out
Sometimes you just need an outlet and once you share your thoughts with someone, things slow down. If this is the case for you, find someone you trust to help you process whats going through your mind. Saying things out loud often takes away their power.
If you’re feeling stuck in the same loops over and over again, this might be a sign it’s time for more support. A counsellor can help you untangle what’s going on beneath the surface and manage it with more clarity and confidence!
To book an intake session, a FREE 15 minute consultation session, or to learn more about how we can help, reach out to the office today at 902-812-1717, or by email at office@growwellcounselling.ca or check out our team of therapists at growwellcounselling.ca .
Sources
Krstic, Zee. “8 Ways to Quit Overthinking Every Little Thing, According to Experts.” Good Housekeeping, 7 June 2021, www.goodhousekeeping.com/health/a36411708/how-to-stop-overthinking/utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_ghk_md_pmx_hybd_mix_ca_20310565167&gad_source=1&gad_campaignid=20320132000&gbraid=0AAAAADA2MEpltPnCZ9YahO5Ifws9dwoBj&gclid=Cj0KCQjwucDBBhDxARIsANqFdr2TAycxZ3c9WyJQMpFUN0B79HuJxz_Pmf__QRRRBfbOlRRjcx-gQQAaAtTrEALw_wcB.
Davis, Tchiki, PhD. “Learn About Overthinking and How to Stop the Runaway Train of Thoughts.” Psychology Today, 4 Jan.2024, www.psychologytoday.com/ca/blog/click-here-for-happiness/202302/are-you-an-overthinker.
*This content is based on lived experience and general knowledge. It is not a substitute for professional mental health advice or diagnosis.