6 Steps to Help You Reduce Overthinking

In honour of Mental Health Awareness Month, I wanted to focus on something that can be a major obstacle for many. It can affect productivity and happiness levels in our everyday lives. I’m talking about overthinking.

Overthinking is something a lot of us struggle to deal with. Our minds are already full, so not having control over those additional thoughts can sometimes lead to anxiety, indecision, and a lack of confidence.

But breaking the cycle of overthinking is something that can be worked on. With a little practice and reassurance, it could change our mindsets for the better.

So, here are six steps I thought could help us reduce and even avoid how often we’re overthinking.

1) Acknowledge That You Overthink

The first step could be as simple as acknowledging that overthinking has a strong play on your mind.

Maybe you notice you start to feel more stressed as work adds more daily pressure. Or perhaps deadlines are starting to become overwhelming, and overthinking is a sort of coping mechanism. Overthinking can even come from trauma related to a difficult time in the past.

Whatever the reason, you’ll notice you overthink when your mind starts to feel more crowded than usual.

2) It’s Time to Set Boundaries

It’s completely normal to overthink. So once you’ve recognised this you can try to set boundaries on ways to prevent your mind from going to that overcrowded place again.

It might involve you giving yourself more breaks. I wrote a post a while back on the importance of taking breaks, and why those times when you can free your mind are so vital.

Maybe you can also limit your time thinking about a certain topic. If you notice your mind starts to feel congested, quickly shift that focus to something more positive. The more you try it out, the more comfortable it will be.

3) Practice Mindfulness

Setting boundaries on your time can be useful, but you should also use those moments to practice being present. You can do simple things like changing your surroundings by going on walks or even journalling what’s been bothering you recently.

When you focus on ways to get your mind in a positive place, you can reduce stress levels or even fear that typically accompanies overthinking.

You can also try prayer or meditation to allow your body and soul to get involved in helping you slow down the pace your mind is processing thoughts.

Moreover, self-care techniques like regular exercise, balanced diets and having a consistent sleeping pattern will all contribute to benefiting your mindfulness journey and reducing your chance of overthinking.

4) Challenge Negative Thoughts

If you think you’re ready, the next step would be to challenge negative thoughts. Typically, overthinking isn’t a positive thing. So it could be a good idea to start to question where this negative thinking is coming from.

Ask yourself, ‘Why would I think that?’ or ‘How does that thought benefit me?’. And if the answers aren’t the most pleasant, it could be time to convert that destructive thought pattern to something more uplifting.

Positive affirmations and mantras are great at this. Starting your day with beautiful words can build your self-confidence, boost your self-esteem, and be a positive influence on your mental health in the long run.

5) Seek Support

To break the habit of overthinking, it’s always a healthy idea to seek support from friends, family, or even a skilled professional, like a therapist. Other people can help you see where the negative effects are coming from and why they may be causing you to overthink.

And sometimes, it can be helpful to communicate with those that have an idea of what you’re going through. Even having a listening ear can be useful.

6) Celebrate Progress

Celebrate your successes when you notice yourself overthinking less! It’s easy to say ‘Just don’t overthink,’ but depending on life experiences and how you process things, it can be a long-term journey.

But remember to recognise your achievements, no matter how small, and give yourself credit for taking steps towards a happier, less anxious life.

Final Thoughts

Overthinking can be difficult to overcome. But with time and effort, it’s possible to reduce it and even avoid it. By trying these steps, you will start to recognise the mental health effects of overthinking on you and convert those thoughts into positivity by living a more present and fulfilling life.

FAQs

What is overthinking a symptom of?

Overthinking is often a symptom of anxiety or stress. When someone is experiencing these, their brain may become overwhelmed with thoughts and worries, leading to overthinking.

How do I stop overthinking?

It can be a challenging pattern to break, but several strategies can help. One effective approach is to practice mindfulness and take in your thoughts without critique. It can also be helpful to do things that bring you happiness and reduce stress, like exercise or meditation.

Why am I overthinking so much?

Overthinking can be caused by factors including fear, anxiety disorders, stress, and trauma. It can also be a result of past experiences that have left a significant influence on your thought patterns like repetitive thinking.

Additionally, some people may tend to overthink due to their personality traits or genetics. So it’s key to determine the origin of your overthinking and seek support when you can.