Overthinking: What is it and how do I stop?
What is overthinking?
Overthinking is when you spend a lot of time stuck in a cycle or loop on specific thoughts, worries, or fears. When you think so long and hard on the same thoughts they start to feel true. The truth is, thoughts are not facts. Thoughts are just our perspective that we have formed from our own life experiences, messages we have received, lessons or information we were taught, and they become what we believe and are what drives our actions.
Thoughts affect how you FEEL and how you ACT, BUT they are NOT always true.
It can feel like a never-ending cycle when you get caught up in your thoughts and not know what to do to get out of it.
Anxiety then builds as you fight against your thoughts, often judging yourself for focusing too hard on one thing. This anxiety turns into fear and can be paralyzing and even debilitating.
It is important to learn how to not only be present to ourselves, but our feelings, needs, and others. When we get too stuck in our heads, we have trouble being PRESENT to what is happening around us.
So, now that you understand what overthinking can look like and how powerful it can feel, what can you do to stop it?
While we cannot STOP having thoughts, we can learn to become more present when they occur.
How can I stop overthinking?
Follow the steps below to practice a mindfulness exercise:
First, notice that you are having a thought, or thoughts that tend to happen on repeat.
Next, check in with your body and how it feels. Do you feel tension anywhere? Are your palms sweaty, heart racing, stomach turning, headache, thirsty etc.?
Once you do this you are accepting that the thought exists, you are not pushing it away and fighting against it.
3. Next, you now know a need you have and how you can meet it. (i.e. if you are thirsty you can get water, if you feel tense you can go for a walk or take deep breaths).
Lastly, you can take the exercise a bit further. Remember that you are taking a minute to use CURIOSITY about your thought and feeling and being PRESENT with your body and your needs.
4. Start by closing your eyes, and imagine your thoughts passing over you like clouds appear to slowly move in the sky. As you inhale you see your thought float up above you and as you exhale you can see your thought slowly fade out into the distance. You are not reacting or responding to your thoughts, you are simply observing them and allowing them to pass.
Notice that with this exercise there is no stopping thoughts and no turning off of the mind. That is IMPOSSIBLE, YOU ARE A HUMAN! :)
Give this exercise a try at least 1 time a day and see how it can help you be more present and less reactive!